Nutrients are environmental substances used for energy, growth and body functions. Depending on the nutrient, these substances are needed in small or larger amounts. Those that are needed in larger amounts are called Macronutrients AKA Macro's. Those that are needed in smaller amounts are called Micronutrients. Today we are going to discuss Macro's and their importance in our everyday lives.
There are three Macronutrients that are required by humans: carbohydrates, proteins and fat. Each of these Macro's provide energy in the form of calories that our body will use.
For every 1 gram of Carbohydrate we eat, that will yield 4 calories.
For every 1 gram of Protein we eat, that will yield 4 calories.
For every 1 gram of Fat we eat, that will yield 9 calories.
Now don't go panicking after you read this saying "see I knew it, Fats are bad for you, they have so many more calories blah blah blah." Yes, it is true, that 1 gram of fat will be more calorically dense than Carbs and Protein, but that doesn't mean Fats are bad for you. Like all Macro's, Fat must be eaten in moderation to quantities that are appropriate for you as an individual. One of the major benefits to fat, is since it is more dense, it will help keep you fuller for a longer period of time while you're body spends time breaking it all down.
Even though Carbohydrates get such a bad reputation like Fats, they are needed in our diets. Carbs are our bodies main fuel source. When our body uses Carbs as our energy, it allows for the other Macro's to be used for other jobs like tissue growth and repair. The brain, kidney, muscles and heart all need Carbohydrates to function properly and they also aid in the break down of certain amino acids. The biggest issue with Carbs is that many are eating the wrong food sources to get their daily dose of Carbs. White breads, candy, chips, ice cream, simple sugars, pastas, soft drinks, pop tarts, and so many others in large, unhealthy quantities. Carbohydrates are not the enemy.....bad carbohydrates are the enemy. Contrary to what you may believe or have read, CARBS are ESSENTIAL for sustaining and thriving during extended bouts of very intense exercise. Your body does not magically turn to Fat and burn off all of your bodies weight when carbs, glucose & energy runs out. Instead you begin to crash and die out and suffer in your workout. Certain styles of workouts will do fine with minimal to no Carbs, but extremely High Intensity Exercise is not one of them and that is what we do in CrossFit. You may not need carbohydrates to survive, but you 100% need them to thrive.
Proteins are essential for repairing and regenerating body tissues and cells, a health functioning immune system and manufacturing hormones. This wouldn't be possible without amino acids, which are found in protein based foods. Protein is made from 20 plus basic building blocks called amino acids. Because we do not store amino acids, our bodies make them in two different ways. Either from scratch or by modifying others. Nine amino acids, known as the essential amino acids, come from food. On average, people do not get enough protein in during the day, females especially. If you are an active individual and you are weight training, protein is essential for your body. This is why tracking your Macro's can be very beneficial so you can see how much you are taking in per day. On average an individual must consume .6-.8g of Protein per pound of body weight. A 200 pound person will need an average of 120-160g of protein per day.
Fats.....DON'T BE SCARED OF FATS! They are an essential part of a healthy diet. Although they account for the smallest percentage of Macronutrients throughout your day, they are very important. They help by improving brain developments, overall cell functioning, protecting the body's organs and even helping you absorb vitamins found in foods. As I stated before, when you eat a balanced meal of Protein and Carbs as well as adding in some Fats, it will help keep you fuller for much longer. Your body needs time to break the combinations down and properly outsource them for all of their uses.
We do not believe in any form of an elimination diet. At all times you should be eating a balance of the three: Carbs, Protein and Fat. Every individual needs a different quantity per day to sustain life. Each person also needs a different quantity per day to lose weight, gain weight or maintain weight. There is no one exact quantity that will work perfectly for everyone. If you are interested in taking your Nutrition to the next level, balancing your Macronutrients is where you MUST start. At first it may seem intimidating and awkward, but I promise, with time and guidance it will become very manageable and you will be more successful than ever.
Coach Nick
No comments:
Post a Comment