Show Notes
https://www.trifectanutrition.com/blog/the-best-macros-for-weight-loss
Carbohydrates
Carbohydrates give you quick energy. When you eat carbs, your body converts them to glucose (sugar) and either uses that sugar immediately or stores it as glycogen for later use, often during exercise and in between meals. Complex carbohydrates — like starchy vegetables and whole grains — also promote digestive health because they're high in dietary fiber.
Protein
Protein helps you grow, repair injuries, build muscle and fend off infections, to name a few functions. Proteins are made of amino acids, which are the building blocks of many structures in your body. You need 20 different amino acids, nine of which are essential amino acids, meaning your body can't produce them on its own and you must obtain them from food.
High-protein foods include poultry, beef, fish, soy, yogurt, cheese and other dairy products. If you stick with a plant-based diet, some starches, vegetables and beans are also good sources of protein.
Fats
Dietary fat is required for your body to do its many jobs. You need fat to absorb the fat-soluble vitamins (A, D, E and K), to insulate your body during cold weather and to go long periods of time without eating. Dietary fat also protects your organs, supports cell growth and induces hormone production.
How many calories does each macronutrient have?
Each macronutrient corresponds to a specific calorie amount per gram:
- Carbohydrates have 4 calories per gram
- Proteins have 4 calories per gram
- Fats have 9 calories per gram
- 45 to 60% carbohydrate
- 20 to 35% fats
- Remainder from protein
Recommendation
Energy intake
The first component to optimize training and performance through nutrition is to ensure the athlete is consuming enough calories to offset energy expenditure. The components of energy expenditure are grouped in three categories: metabolic rate, thermic effect of feeding, and the energy spent in normal daily and exercise activities.1 People who participate in a general fitness program (e.g. exercising 30-40 minutes per day, three times per week) can typically meet their nutritional needs following a normal diet (35kcals/kg/day).4 However, athletes involved in moderate levels of intense training (e.g. 2-3 hours per day of intense exercise performed 5-6 times per week) or high volume intense training (e.g. 3-6 hours per day of intense training in 1-2 workouts for 5-6 days per week) need to take 50- 80kcals/kg/
Carbohydrate reccendation
day.4,5 But the caloric needs for heavier athletes (e.g. 100-150 kg) are even greater.
The majority of dietary carbohydrate should come from complex carbohydrates with a low to moderate glycemic index (named “slow carbs”). Appropriate sources are whole grains, fruit, vegetables, legumes, etc. It is advisable to consume a carbohydrate-rich meal with a low glycemic index approximately 1-2 hours before training .4'9 Athletes should no
Support the show