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Macronutrients


Living a healthy life involves more than just exercising, nutrition plays a huge role in staying healthy! Over the next 3 weeks we will discuss nutrition to cover macronutrients, micronutrients, and hydration. Keep reading to learn more!


Macronutrients

Macronutrients are the 4 main nutrients your body needs in large quantities to support your daily activities and provide you with energy! Macros include protein, carbohydrates, fat, and fibre.


Protein

Protein is essential to many functions in the body, it aids in muscle repair and growth, and provides structure to many other tissues including nails, hair, skin, tendons, and ligaments. Whether you are trying to lose fat, maintain your weight, or gain muscle, protein is extremely important!


Dietary needs will vary based on your specific goals, activity level, and your body composition; however, the recommended minimum daily intake is 0.8grams per 1kg of body weight. For example, a 71kg (160lb) person would need to consume at least 57grams of protein daily.


For an example, 4oz of chicken is about the size of your palm and gives you 35grams of protein, 200grams or 2 prepackaged cups of Greek yogurt is generally about 15grams of protein. This alone gets you to 50 grams of protein.


If your goal is to gain muscle, the recommended daily protein intake is 1.5-2grams per 1kg of body weight. For a 71kg (160lb) person, the daily protein intake would be 106-142grams of protein.

Healthy sources of protein

Animal based – Meat, seafood, and dairy such as Greek yogurt.

Plant based – Beans such as black, kidney, and pinto. Soy products such as edamame, tofu, and tempeh.

Limit processed meats such as bacon and sausages, keep red meat to 3 servings per week (roughly 9-12oz), opt for lean cuts of meat.


Carbohydrates

Carbs are the bodies first choice of fuel, giving your muscles and central nervous system energy to move!

Dietary needs will again vary based off your specific goals, activity level, and the composition of your body. The recommended minimum daily intake of carbs is 130grams.

Healthy sources of carbohydrates

Whole grains, lentils, beans, vegetables, and fruits are all great sources of carbohydrates. Black, Kidney, and Pinto beans are the ideal bean options as they also contain high amounts of protein!

Limit refined sugars such as candy, processed foods, sugary cereals, juice, and pop.


Fat

Fat helps with hormone production, energy storage, vitamin absorption, and brain function.

10-30% of your daily intake should come from fats, often this looks like 20-55grams however daily intake will change depending on your specific goals and body composition.


For example, ½ an avocado is 11grams of fat, 4oz of salmon (about the size of your palm) is contains roughly 10 grams of fat, and 1/3 of a cup of almonds contains roughly 5grams of fat.

Healthy sources of fat

Vegetable oils such as olive, canola, and avocado. Fatty fish such as salmon, and fresh tuna. Other options include avocado, chia seeds, flax seeds, olives, and nuts.

Limit or avoid saturated fats such as soft butters, palm oil, full fat dairy products, fast foods, shortening, and pre packaged baked goods.


Fibre

Fibre is a non-soluble carbohydrate which helps to regulate bowel movements, lower cholesterol, and remove excess fat and toxins from the digestive tract.

The recommended daily fibre intake for women aged is 25grams, while men are recommended to consume 38grams daily.

Healthy sources of fibre

Fruits, vegetables, legumes, nuts & seeds, and whole grains.


For more questions or for help with your nutrition contact our professionals today at personaltraining@heavensacademy.com


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