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Macronutrients Pt.1

January 23, 2014

Macro-nutrients, what type of word is this you may ask?

This defines the chemical compounds us humans consume in the largest quantities and provides us with the bulk of our energy taken from foods.

We call these nutrients, which is a chemical that an organism needs to live and grow. These are then used to build/repair tissues, regulate different body processes and converted to/used as energy.

Organic nutrients include the following;

–          Carbohydrates

–          Fats

–          Proteins

Carbohydrates – This nutrient provides us with 4 Calories per 1 gram, processed carbohydrates found in sweets, cookies, candy, table sugar and soft drinks to name a few are highly concentrated thus packing a high caloric punch and providing no satiety, just leaving you to crave even more – pure simple sugars.

They are also found in unrefined foods like rice, beans, tubers and unrefined fruits provide us with a more complete, complex carbohydrate which provide a more stable release of energy not making our blood sugar to go up and down like a roller coaster and actually fills you up in a natural intended way.

Worth mentioning is that carbohydrates is not an essential energy source which means, that we do not need this nutrient to actually survive – theoretically

With above said you should not cut this fine nutrient out of your diet, if you need it that is. If you ask me you will do just fine without them on days when you do not workout, sitting down throughout the day or just walking around very slowly during the day not breaking a sweat. On a non-active day like that you would benefit from letting your body take energy from the nutrients Protein and fat, which will aid you in your fat loss journey or just improve insulin sensitivity.

However, carbohydrates can play a vital role in increasing your performance before a heavy workout session or to refuel your muscles storage of carbohydrates – Glycogen. When eaten straight after an intense workout session between the 1-2 grams per kg bodyweight range it helps your muscles to recover faster and rebuild themselves, this effect is enforced when eaten in conjunction of a lean protein source.

Just make sure you eat unrefined carbohydrates containing a minimal amount of pure sugars, a few of my staple carbohydrate sources post-workout as this will maximize fat loss even if insulin levels rises.

–          Rice

–          Potatoes

–          Pasta

–          Bulgur

Carbohydrates can be used very smartly and can actually help you when you find yourself in a fat loss plateau, when eaten in the higher ranges – 400-600 grams they will temporarily raise Leptin levels which in turn will boost metabolism up a notch, increase recovery even further and provide you with a ‘swoosh-effect’ making you go to the loo a few more times the next 24 hours thus loosing extra weight and accelerating fat loss.

Use carbohydrates wise and with some thought and they will make your way to less body fat, more muscle much easier compared to not eating them at all!

I truly hope this post sorted some things out for you, stay tuned for some explanation about the other macro-nutrients in the coming week!

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