In many of my posts I often refer to Macronutrients and your Macronutrient Profile. So I thought it would be a good idea to define Macronutrients, The Macronutrient Profile and tell you why it is important in achieving you fitness training and exercise goals.
Macronutrients are Carbohydrates, Proteins and Fats (water is sometimes included, but is not necessary for our purposes). One hundred percent of the total calories you consume cab be categorized as one of these 3 nutrients. Let me give you a very simple example to illustrate.
Bonnie is a nice young lady who decides to consume 2000 calories today. Of those 2000 calories 60% of are Carbohydrates, 20% are Protein and 20% are fats. This would mean that Bonnie consumed:
1200 Calories in Carbohydrates
400 Calories in Protein
400 Calories in Fat
At this point you might be wondering why is this important to you and how can it help you lose weight?
The answer is simple. Each of these Macronutrients serves a particular function in your body, and you need a certain amount of them for your body to be balanced and to feel satisfied with what you have eaten. When you feel satisfied with what you have eaten, you stop eating. Imagine feeling totally satisfied with what you have eaten.
To help you even more I want to share with you the function of each macronutrient and sources of each. Let’s start with the dreaded Carbohydrate. I know it has been demonized for many years, but it actually does serve a function that is absolutely necessary in your body.
Carbohydrates are one of our body’s sources of energy. In fact they should be our major source of energy. They should make up about 50-70% of your total calorie intake. This is the case because they are easy for your body to use. They include sugars, starches and fiber. Fiber is a complex carbohydrates that takes longer to digest and slows sugar absorption. Complex carbohydrates like Fiber are a must. As such you should strive to get most of you carbohydrates from fruits, vegetables and whole grains.
Protein grows and develops tissue throughout your body. They provide the “building blocks” for much of your body including muscle, hair, internal organs, skin and much more. They are made up of amino acids and our body can only produce about half of the necessary amino acids it needs on its own. They also serve as a secondary energy source. A few examples of protein sources include, beans, chicken, and other sources.
Fats provide essential fatty acids, prolong digestion and give food more taste. It is essential for us to have adequate sources of fat. Fat is found in two types, saturated and unsaturated. Fat sources include meats, butter, whole milk, and oils. You want to stay away from saturated fats as much as possible.
The challenge for most people is in determining how much of each macronutrient you should be eating. The best advice I can give you is to contact you family doctor and ask for the name and phone number of a dietitian/nutritionist they trust.
Contact this person and make an appointment with them to help you determine how many calories you should be taking in and your macronutrient profile. Gaining this type of information will cost you a small amount of money but will pay huge dividends by improving you quality of life if utilized properly.
Finally, why is this such an important piece in helping you to achieve your fitness training and exercise goal? Very simply this will allow you to eat the least while feeling the best. It will also lead to your body’s functions to happen much more efficiently. You will feel like eating and moving more. Your workouts will be better than ever before.
If you would like more information on nutrition and fitness training you can visit my video blogsite at:
I hope this helps
Jason Chiero, CPT