MACRO NUTRIENTS / Carbohydrates, Fats & Protein - The Basics

MACRO NUTRIENTS / Carbohydrates, Fats & Protein - The Basics

Carbohydrates, Fats & Protein

The above are known as MACRO nutrients.

We also have MICRO nutrients which consist of minerals and vitamins.

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CARBOHYDRATES:

Carbohydrates are a great source of energy.
They provide us with 4 calories per gram and can be found in many foods.

Here are just a few foods you can expect to find carbohydrates:

1. VEGTABLES
2. FRUITS
3. BREAD
4. RICE & PASTA
5. SWEETS AND CHOCOLATE

Carbohydrates will NOT make you fat as some people will have you believe.

Like all of the MACRO nutrients there are more nutritious and less nutritious carbohydrates.

Fruit and veg will provide us not only with a good amount of carbohydrates but are packed full of nutrients.

However, sweets will be higher in calories per 100g and provide us with less nutrition.

Should we cut out sweets…?

HELL NO, they taste fantastic, but we do need to be aware of the calories they provide.

What should we look out for when consuming less nutritious carbohydrates, like sweets, well one thing really, that’s our dental health, high quantities can lead to poor dental health so be mindful when consuming more of the less nutritious carbohydrates.

Another thing we hear a lot is that you shouldn’t eat carbs in the morning or before bed, WHICH is utter rubbish.

The process in which the body goes through to wake us up is very stressful and carbs can help in the morning to make us feel good, reduce our stress hormone and set us up for the day.
As for eating carbs after 6pm, if some one tells you not to eat them after 6pm, run away, run fast and never return to that coach again!

Eating carbs before bed has shown to help with getting to sleep and recovery through the night if you trained that day.

Now if certain foods, of which carbohydrates tend to be the culprit, make you feel bloated or full then controlling how much you consume will be some thing to consider but if you have zero side effects then there is no reason why you shouldn’t have them if you want to.

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FATS:

Fat is also a great source of energy.

They provide us with 9 calories per gram and can be found in many foods.

Here are just a few foods you can expect to see carbohydrates:

1. AVOCADO
2. MILK & WHEY
3. EGGS
4. MEAT
5. FISH

Fats will NOT make you fat as some people will have you believe.

Fat is essential for many bodily functions.

Like all of the MACRO nutrients there are more nutritious and less nutritious carbohydrates.
The above foods will provide us not only with a good amount of energy but are packed full of nutrients too.

However, the less nutritious fats needed to moderated as they are not only poor in nutrition but have high calories too.

Should we cut out sausages, bacon and packet ham…?

Obviously not, they taste fantastic, but we do need to be aware of the calories they provide and their nutritional value.

What should we look out for when consuming fat, well trans fats, like vegetable oil. These are heavily over produced fats and are not good for us in even small quantities. Aim to use oils like coconut, rape and olive oil.

Now like carbohydrates if certain foods make you feel bloated or full then controlling how much you consume will be some thing to consider but if you have no side effects then there is no reason why you shouldn’t have them if you want to.

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PROTEIN:

Protein is essential for many reasons and eating protein can provide us with so many benefits.

They provide us with 4 calories per gram and can be found in many foods.

Here are just a few foods you can expect to see carbohydrates:

1. WHEY
2. EGGS
3. MEAT
4. FISH
5. MILK

Protein can help with controlling our calorie intake as they fill us up and satisfy our hunger for longer compared to carbs and fats.

Like all of the MACRO nutrients there are more nutritious and less nutritious carbohydrates.

Meat and fish will provide us not only a good amount of protein but are packed full of nutrients too, especially in salmon and red meat.
However, some protein packed foods need to be consumed with mindfulness, peanut butter although nutrient dense has many calories per 100g.

Should we cut out peanut butter…?

Of course not, it tastes great, but we do need to be aware of the calories it provides.

Protein is essential for muscle recovery so if you exercise regularly then protein will be needed for recovery and muscle repair.
Now if certain foods, make you feel bloated or full then controlling how much you consume will be some thing to consider but if you have no side effects then there is no reason why you shouldn’t have them if you want to.

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REMEMBER:

1. Calories and king.

2. Moderation is important for a balanced lifestyle.

3. Restriction doesn’t work in the long run.

4. Enjoy food, don’t make it your enemy.

5. Calories are king.

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