In this episode Casie and Ali discuss the basics of macronutrients. They go over the 3 components that make up what macronutrients are: proteins, carbohydrates, and fats. They also take it a step further and help you figure out how many macros you should be eating in your diet by telling you the methods they use for their own clients.
- Micronutrients:
- Water soluble vitamins (B1, B2, B6, B12, vitamin C, folic acid)
- Fat soluble vitamins ( Vit A, D, E, K)
- Minerals (calcium, potassium, sodium, iron, zinc)
- Water
- Macronutrients:
- Carbohydrates
- Protein
- Fats
- Breakdown of carbs:
- 4 cal/gram
- Fuel during high intensity exercise
- Fuel for your brain
- Breakdown of Protein
- 4 cal/gram
- Important for stimulating muscle development
- Protein and strength training together are responsible for Muscle Protein Synthesis. Also spreading protein evenly throughout day helps MPS vs eating just a couple of big meal.
- Greater protein amounts DOES NOT equal greater muscle building
- More satiating … keeps you feeling fuller
- IMO most important macro
- Generally I will start clients .8g - 1g per body weight. IF they like protein I will go a tad higher
- Breakdown of fats:
- 9 cal/gram
- Fuels moderate intensity to longer-term exercise
- Important for healthy hormones
- Generally I start clients at 30% fats of total calories
- How to determine what macros you should be eating
- First determine your basal metabolic rate (BMR) - The amount of calories your body needs by resting… no activity to maintain weight. I use the Harris-Benedict formula. (Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years) = BMR
- Then multiply that number by activity rate. 1.2 - light exercise 1-3 times a week, 1.55 moderate activity 3-5 days, very active hard 5-7 days
- This will give you a total number to MAINTAIN weight. From there I either cut calories or increase calories depending on goal.
- How to determine how much of each macro from calories
- I start with protein first. Depending on dieting history and body type I will determine protein from body weight. If they can I will simply stay with 1 g / lb body weight. If they have quite a bit of weight to lose I will put protein at what their goal weight is.
- To determine fats: I generally start with fats totaling 30% of total calories. Divide this number by 9 and you will get your fats.
- The rest is filled with carbs: I add up calories from protein and calories from fats. Subtract this number from total calories, divide by 4 and you have your carb total.
- The other way is to have the client track calorie intake for a week along with weight and report numbers to me. To me this is easier in tweaking macro for each person rather than formula.
- It is still trial and error for the first few weeks and macro numbers may have to be tweaked.
- Each week macros may or may not be adjusted based on weight, pictures, and biofeedback.
8. Casies Method: Bodyweight x 10 = Calories
9. macro sources
- Protein: normal animal meats, protein powder, BARS?, egg whites, whole eggs, etc…
- Carbs: breads, rice, cereals, vegetables, fruits, cream of rice …(just go over our favorites)
- Fats: oils, nuts, nut butters, avocados...etc
10. Macro hacks??
- Sugar free syrups, skinny syrups, condiments
