This is such a hot topic to talk about! So many people want to know what their macro intake should be to achieve their goals. Please remember that I am still in school studying to become a personal trainer and a nutritional specialist, so what I'm typing isn't gospel. What I will share with you is basic info, important things to get everyday and a baseline of what you should be getting. Everyone is different and everyone needs a different intake depending on their body, their activity level and much more. This is just going to be a guide to help you in the right direction. If some of you are in need of coaching asap or would like to know more in detail about what I will be saying and how to design something specific to you, feel free to email me anytime and ill address and help you in anyway I can. Here goes nothin!
Macros- Carbohydrates, Proteins and Fats
CARBS: Carbohydrates are essential for life!
Carbs are needed for our basic energy needs and function. Depending on body composition, activity level and desired physique everyone will need a different intake. Carbs come in a few forms.
Simple-Complex.
Simple = sugar and quick rate of digestion and absorption.
Complex = starches, fibers, etc and a slower rate of digestion and absorption.
I suppose both have their time and place but if u look at the comparison which do you think you should choose. The slower digestion and absorption of complex carbs will help you stay fuller longer. So choose things like Veggies, Fruits, Legumes, and Whole Grains (if you decide to use grains in your diet). Fiber is also present in complex carbs which helps with cholesterol and overall gut health. It is RECOMMENDED (this is just a recommendation remember ) that an individual gets 130g of carbs a day. Again depending on you composition, activity level and goals this will very. Not everyone will eat grains or they decide to have a more vegetarian or vegan lifestyle, there are many forms of healthy carbs to choose from so research your options depending on your specific dietary intake.
PROTEIN: Essential for muscle growth and energy.
Proteins are responsible for everything in our bodies, our structure, hormones, immune system and much more, so it is imperative that you get it daily. A 1g of protein per 1 lb of body weight can be recommended and help with things like weight management, fulness, immune system and metabolism. Again this is just a suggestion. EVERYONE will be different per their goals, body composition and activity. It is important to get your protein from lean sources and real foods. Supplementation is never a wrong idea but real food is the best source. Sometimes we may need supplements so just research the best or ask someone who can help you choose.
FATS: Important to get daily for energy and overall health.
"Healthy fats" are fats that are shown to improve overall health. Example, Omega 6 and 3's. Beneficial to healthy cholesterol levels, inflammation and metabolism. Its important to get a good balance of monounsaturated, saturated, and polyunsaturated fats as well. It will keep your body in check and let your body function the way it is meant to. On average 25-35g per day. Trans fats are shown to lead to many disease's. Some are natural but many are man made. Many fried foods are an example of foods that may contain trans fats (and should we really be eating fried foods). Now don't go all fat crazy and start looking up everything u can find and get confused thats not the purpose of this. Just be mindful and make smart choices.
Micros- Vitamins and Minerals
Vitamins and Minerals are just as import an as you Macronutrients. Also recommended that this comes from food rather then supplements unless needed. The proper dose of vitamins and minerals can help a host of things from happening. Here are some of the symptoms that can happen when deficient. Lethargy Fragile bones Anemia
Dry hair and skin Fatigue Weakness
Dry eyes G.I. issues Pregnancy issues
Hair loss Dermatitis Depression
Delayed wound healing Loss of appetite Sleeplessness
There are many more but you can see how important of a roll they provide for your body. With bodies aging and the host of issues some people have taking a multi-vitamin might not be a bad idea to make sure you getting your daily dose if your nutrition is lacking. Again this needs to be suited to your individual needs.
Water
Believe it or not water makes up 60% of your body weight! Staying hydrated is so important. When you lose water in the body it can put strain on the heart, reduce endurance, strength, motor skills, heat cramps and worst case death. Again everyones needs are different depending on activity, body composition, etc. Without adequate water intake during activity it will slow growth and recovery time. Water acts as a lubricant for yours joints and eyes as well. We take in water through our foods and the fluids we drink. Recommended intake is 12 cups per day. I know that most of you have heard 8 cups and this is not wrong. Remember I said we get it through food and drink. Approximately 4 cups come from our food everyday, leaving 8 cups left to drink:)! The hotter it is, the more active you are the more you need to drink. Water intake needs gets more specific as your progress in your activity, competitions and sports so that can be discussed with a coach if you desire more information.
If your interested in learning more on what your specific intake should be please email me anytime at tashakayanderson@gmail.com. Also if your interested in a foods list to choose from I do have one up on my clean eating blog to help you choose healthy options from every macronutrient category. Also if you notices everything has a measure to it……so get a food scale people!
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