Skip to main content

Macros - A Simple Guide

 Macros A Simple guide


What are Macros?


Macros are essentially the nutrients your body needs in large quantities, they play a critical role in keeping our bodies healthy. There are three macros and these are known as fats, carbs, and proteins.

How can you track Macros?

There are various ways that you can track Macros. When tracking macros it can be based on primarily your weight and height through calculating your BMI. Each macros has various recommended intake. In the following pages it will be discussed further what is recommended.



Protein

Protein is essential for muscles, bones, organs, hormones, enzymes, hair, skin. Protein can not be stored in our bodies for a long time so it is essential to be aware of the protein intake. Protein can be used to build muscle, maintain and lose weight as well as consuming your body is mostly fat tissue rather than the muscle for energy. Protein helps to build muscle mass as well as helping you stay fuller longer, which can not only be a benefit of muscle gain but also weight loss. Recommended Protein intake if you are a sedentary adult is 0.8 grams of protein per bodyweight. Average individuals looking to build and maintain muscle mass is around 1.4-2.0 grams of protein per bodyweight.

Carbs

Carbohydrates are simply used as an energy source for our bodies. They are categorized in various groups and these are known as simple sugars, complex carbohydrates, glycogen, as well as fiber. The simplest form of carbohydrates are known as monosaccharides, some examples of these you may have heard of are known as glucose and fructose. Disaccharides are known as two monosaccharides and are a form of carbohydrate, an example of these would be Sucrose, Lactose. In other words they are a combination of monosaccharides. Fibers are an indigestible form of carbohydrates. The recommended amount varies, for light exercise 3-5kg of carbs per bodyweight, Moderate 5-7 kg per body weight and Moderate to Heavy Intensity would be 6-10 kg per body weight.

Fats

Fats or the term Lipids, which is a group of fats or fatty acids and their other counterparts known as triglycerides, phospholipids and sterols. Each lipid category varies and is composed of various types of foods. Triglycerides are primarily just solid fats whether it be animal or plant based as well as oils. Phospholipids involve foods such as egg yolk, lean meats, grains, etc. Sterols are known as the dietary cholesterol in animal fats such as meats, poultry, fish etc. There are various forms of fats known as saturated, unsaturated, and trans fats. 20 to 35% of fats in a diet is recommended for most healthy adults. Saturated fats are to be limited to 10% or fewer calories in an individual's diet. (Based on U.S. Dietary Guidelines)
Labels:

Comments

Post a Comment

Popular posts from this blog

Strategies for Exercise Adherence

  Strategies to Enhance Adherence to your Goals Brandon Partin - NASM CPT, VC Introduction When it comes to setting goals it can often be difficult and complicated. Goal setting takes a lot of practice and needs to be done in a specific way to where your goals can be achievable and realistic to reach said goal. How to set your goals There is a blueprint that comes to creating goals that can be completed and it can be followed by an acronym known as SMART goals. SMART is defined as Specific , Measurable , Achievable , Realistic , and Timely . This is an acronym you need to base your goals on for them to be completed. Specific simply means that you want your goal to be clearly defined, which means you don’t want your goals to be too vague. Measurable means that you want your goal to be tracked. This means having data to back it by journaling and keeping a log of what you’ve completed. Attainable/Achievable simply means that the goal needs to have a middle ground between not bein...
Post a Comment
Read more

A Guide on Supplements

  A Guide on Supplements Brandon Partin NASM - CPT, VC brandonpartin95@gmail.com - 931-434-6880 What exactly are Supplements? Supplements are defined as something used to supplement a diet and will likely include one or two of the following: vitamins, minerals, herbs etc. Supplements themselves are intended for the use as the name suggests in that they are used to be supplemental. They are not considered a foundation component of a diet. Supplements are usually delivered orally through capsules, liquids, etc. much like medications. One thing to keep in mind when searching for supplements is that they are not regulated by the FDA so they can vary in quality due to them being unregulated. What types of Dietary Supplements are there? They are often classified in two different categories and these are known as either health supplements or performance based supplements. What are Health Supplements? Health supplements are simply supplements used to improve overall health and well being....
Post a Comment
Read more