HAPPY SUNDAY! Good morning lovely readers, Today we are going to go over macronutrients but as you know I like to dig a little deeper so you have a clear understanding of its importance. As I have previously mentioned, food is ingested and our digestive system breaks it down into substrates. These substrates are proteins, carbohydrates and fats which are pivotal to distribute energy to all of our cells, thus cellular activity and life is created. Each macronutrient carbohydrates, proteins, fats and fiber will have an effect on your body and it will influence the way your body looks. In order for our bodies to function properly we need our micronutrients as well as macronutrients. MICRONUTRIENTS are chemical elements for our normal growth and organ development. Micronutrients do not have calories. So we have water soluble vitamins which are regulated by our kidneys and in excess secreted in the form of urine. If you are someone who is very active and in addition you work out on a regular basis you may need a little boost. So here you have it. These vitamins are; Thiamin, Riboflavin, Niacin, Pantotheric acid, vitamin B, Folate, Vitamin B2, Biotin, Vitamin C (immune system, fat burn, 500-2000 mg). In addition we have fat soluble vitamins; Vitamin A, D (protects your bones, immune system, improve insulin sensitivity, 5000 iu), E and K. In addition to minerals which are inorganic elements such as; calcium (electrolyte, aids muscle contraction, blood pressure), magnesium (aids with sleep, 300 mg, do not take at the same time with calcium as interferes with absorption), iron (takes oxygen to the cells, women need more iron than men at least 18 mg), potassium, Folate and Vitamin D. So what types of food contain these vitamins and minerals? Just to name a few:
Side Note on dairy: Dairy has lactose, a form of sugar, so even if you drink non-fat milk a day but if you drink a whole gallon, you are spiking your glucose levels. If you eat dairy on daily basis, consume Greek yogurt which has less lactose, and grass fed dairy products. Most Whey protein has no lactose and no fat because is isolated hydrolyzed protein. The golden rule here for sustainability is to apply the 80/20 rule where most of your calories come from wholesome nutrient dense food items and the other 20 allow for some processed fun foods. Keep in mind that in order to maintain this lifestyle, have a proper diet for your body to thrive on, it is better to not eliminate or restrict any food groups, on the other hand include lots of variety and balanced in your diet. We also need to address calories. Calories are the amount of energy that is provided to your body known process as cellular respiration and cellular respiration is the metabolic process that happens in the cell that feeds the cell with energy so that your body can use it. This is called Adenosine Triposphate or ATP or I like to think of it as the monetary currency that your body uses as energy. The more you train the more ATP your body requires. Calculating your macros is another tool you can have if you are someone who does well with structure, who likes to have a detailed plan, number, percentages, and who has a set goal. For instance, let’s say you want to lose fat and look great for your best friend’s wedding. Benefits and advantages
How to calculate your macros; how do I know how much protein, carbohydrates, and fat do I really need: Each macronutrient; carbohydrates, proteins and fats will have an effect on your body and it will influence the way your body looks.
FORMULA (have in mind that this a formula to give you an idea because the distribution of macronutrients will also depend on your age, gender, body type and goal in mind)Distribution depends mostly on knowing your body; therefore, you can calculate and adjust depending on how your body reacts to each macronutrient. So if you know that your body does better consuming more fats rather than carbohydrates then you can tweak the numbers as you go. I highly recommend if you can also download MyFitnessPal on your phone or Ipad. It is free and it will make life easier. Once you download it, it will ask about your gender, age, weight, height and it will give you, the distribution of macronutrients, depending on your goals or you can input exactly how you want to distribute your macronutrients. You will be able to input all your food and it will give you an idea of how much of each macronutrient you are consuming. You can even scan certain items so it will input it in your daily log. You can also input, your own recipes to figure out the value of each macronutrient in your brownie recipe per say. First and foremost we need to determine how many calories does your body required just to exist and for bodily functions. We need to find out your Basal Metabolic Rate (temperature) therefore our bodies are always using energy to adjust temperature. You can always go to a professional that will check your oxygen levels at rest. Or you can try one of the formulas. Mifflin St. Jeor Equation Male BMR 10 X (weight in KG) + 6.25 x height – 5 x Age + 5 Female BMR 10 X (weight in KG) + 6.25 x height – 5 x Age – 161 This is the example we are going to use. Female 140 lbs 5’7’’ 37 year old BMR= 1428.3 Kcal just to exist BMR x Activity level Activity Level- How much you walk, if you go up the stairs, house chores and such. What you do in a day matters, to give you an idea, you will burn 1 calorie more calories per hour therefore you can burn up to 1440 more calories a day. Activity level 1.2 sedentary (desk job) 1.375 light activity (1-3/ week exercise) 1.55 (3-5/week exercise) 1.725 (6-7/week exercise) 1.90 Athlete Maintenance calories: BMR (1428.3 kcal) x 1.55 = 2,213.8 Kcal Goal- Do you want to: -Use this as maintenance? -Use this to lose fat? In order to lose 1 pound of fat per week, you need to burn 3500 calories per week; therefore, you need to subtract 500 Kcal per day to lose 1 pound. 2,213,8 Kcal – 500 = 1715.8 Kcal Please do not go under 1800 kcal. Don’t overestimate your activity. Remember you need enough calories just to have a pulse. Be mindful, your body is in constant need of calories just to exist for your cells to regenerate, for your organs to do their job to regulate temperature. In this case let’s say we want to get to 135 pounds. PROTEIN Weight (lbs) x 0.8 g/lb= (If you are someone that does not do any strength training or exercise the bare minimum) Weight (lbs) x 1 g/lb (weight training) = So in this example the female will need 135 g of protein 1 Gram has 4 Calories. So we multiply our 135 g by 4. 135 g Protein/day x 4 = 540 calories FAT Weight (lbs) x 0.4 g/lb = 54 g fat/day 1 gram has 9 calories 54 g fat/day x 9 = 486 calories CARBOHYDRATES Carbs will be the balance 1,714 calories – 540 calories – 486 calories = 688 calories = 172 grams of carbs/day 1 Grams has 4 Calories As always, you can count on me so feel free to email me, if you have specific questions or concerns that you would like to address. I AM HERE TO SUPPORT YOU! Love, Anamaria
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