Macronutrients: What Fuels You?

MACRO BREAKDOWN

• Understanding the benefits of what you put in your body is the first step to looking and feeling better. 

  • Protein: building blocks of muscles, bones, skin and nails. It is responsible for muscle growth, repair, and cellular function. 

  • Carbohydrates: provides the bod with energy it needs to function 

  • Fats: supports cell growth and is essential for energy 

• Examples of good sources of proteins, fats, and carbs...

  • Protein: fish, chicken turkey, pork, red meat, eggs, milk, nuts, lentils, seeds, yogurt and cheese. 

  • Carbs: whole grain breads, pasta, yogurt, fruit, quinoa, rice

  • Fats: oily fish, extra virgin olive oil, nuts, seeds, avocado

• Do you know what to avoid? *Anything processed!

  • Protein: highly processed meats or anything processed 

  • Fats: saturated fats, like those found in processed foods 

  • Carbs: refined, highly processed foods and sugar sweetened beverages (ie coke or soda)

When is the best time to eat each macronutrient? 

• Protein should be spread out throughout the day. Potentially aim to consume 2.3g/kg post training 

• Fats should be spread out as well. Though, higher fat intake is not recommended right before or close to a training session. Fat consumption should be between 20-35% of daily intake

• Carbohydrates should always be consumed around training. By consuming before a workout, you are providing more energy after, for recovery. 

• I would not recommend high fiber before training.  2-3g/kg of body weight per day