Lift Academy/Glamafit: Macros Made Easy

There is a pretty good chance you have heard of "macros" or the term IIFYM (if it fits your macros). But most people are left wondering "what on earth is a macro"?

Macro's or macronutrients are those that we need in large amounts. The three macronutrients that humans need are fats, protein & carbohydrates. Each of these provide energy to the body in the form of calories. The calorie break-down for these macronutrients are not all the same.

1gm of carbohydrate equals 4 calories. 1gm of Protein equals 4 calories & 1gm of fat equals 9 calories. (Ohhh and for those who don't mind a drop, alcohol is 7 calories per gram).

Calculating macronutrients will vary greatly from person to person & what their goals are. For example a person consuming 2000 calories per day & has a macronutrient breakdown of 45% carbs 30% protein & 25% fat. This would mean they would consume 225gm carbs for the day, 150gm protein & 55gm of fat.

So why do we need carbohydrates, protein and fats?

Carbohydrates are the bodies main source of fuel as they are easily used by the body for energy. All of the tissues & cells in our body can use glucose for energy. Carbohydrates are needed for the central nervous system, the kidneys, the brain & muscles (including the heart) to function properly. They can be stored in the muscles & liver & later used for energy. Carbs are mainly found in starchy foods like grains & potatoes, fruit, milk & yoghurt. Other foods like vegetables, nuts, seeds & cottage cheese contain carbs but in lesser amounts.

Fibre are a certain type of carbohydrates that our body can not digest. These carbohydrates pass through the intestinal tract intact & help to remove the waste out of the body. Foods high in fibre include fruit, vegetables & whole grain products.

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes & in smaller quantities in starchy foods & vegetables. We need protein for growth - especially important for children, teens & pregnant women. For tissue repair, immune function, making essential hormones & enzymes, energy when carbs aren't available & for preserving lean muscle mass.

And finally fat! Fats have had a bad rap over the years for causing weight gain, but some fat is actually essential for survival! Generally speaking 20-35% of calories should come from fats. But good fats like coconut oil, olive oil, avocado, salmon, nuts, organic butter, poultry & milk products. We need fats for normal growth & development, energy, absorbing certain vitamins, provide cushioning for the organs & maintaining cell membranes.

Sound nutritional planning involves a mix of all three of these macronutrients. This method of can prove to be a really effective way of measuring food intake to reach health and fitness goals. For custom guidance with calculating macros in order to lose weight contact Nicole on 0431421202