Tag macros

Eating for a Workout – What You Need to Know

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Everything we eat is made up of macronutrients. This is what supplies us with energy to walk around, work, and work out.  Everyone who works out wants to make sure that they are eating correctly for a sustained workout.  If you eat too much processed foods like take out before a workout you will feel lethargic throughout.  Eat too little or nothing at all, and you can crash during your workout or even pass out.  Preparing for a workout should follow standards to help you maximize your workout.

 

1.Eat high carb foods you love before you start an endurance based workout.  To get a great workout in, your body best gets its energy from carbs.  Eating something you enjoy and that satisfies you mentally prepares you to be strong and have a great workout.

2. Easily digestible high carb foods should be eaten after an endurance workout too.  This helps restore your glycogen levels and keeps you fueled to finish out the rest of your day.

3. Don’t forget to hydrate.  Without water, dehydration can make you feel dizzy, sick or pass out during a workout.  Avoid this by drinking plenty of water before, during, and after any exercise.

4. Don’t shy away from sports drinks.  While higher in sugar, sports drinks such as Gatorade and Powerade can provide the body with carbs and electrolytes if there is no water handy.  Sports drinks can also help replenish your blood glucose levels without having to eat more food.

5. You don’t need supplements.  If you are eating healthy and are getting the nutrients you need from you food, they are unnecessary.  However, those who restrict their caloric intake, restrict their energy consumption, eat high-carb low macronutrient foods, or do not eat certain food groups due to dietary restrictions may benefit from supplements more.

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How to Supercharge Your Diet With Macros

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What are macros? Macros are the three macronutrients fats, carbs, and protein. Macros each have different benefits. Protein helps you gain and retain muscle and helps you feel fuller for longer. Fats help with basic functions such as vitamin absorption and brain functioning. Carbohydrates provide your body with energy. All three macros can be found in a balanced diet, but macros can be manipulated to help you look better or reach fitness goals. Macros have different caloric values per gram – one gram of protein is 4 calories, one gram of carbs is 4 calories, and one gram of fat is 9 calories. You can use these measurements to calculate the total number of calories in any food with a nutrition label. To measure produce, you can use a food scale and research the nutrition per gram online.

Anyone can count calories. What makes counting macros better is that when you count calories, you could be cutting your calories from the macro you need to meet your goal. Cut out too many from protein and you won’t build muscle like you want to. Cut out fats and you won’t continue the lose weight because your body will lose body function efficiency. Counting macros is a great way to look even better just by doing a little more math.

To lose fat and look leaner, your diet should be 45% protein, 35% carbs, and 20% fat. For building muscle you should aim for 40% protein, 35% carbs, and 25% fat (source). Macros can help you refine these goals. They can also help your body realign and stay running smoothly. Of course everyone is different, and depending on your age, health, and other factors, macros can be processed differently by different bodies. You can always tweak your macros to see what gives you the best results whether that is sustained energy or fat loss. The best results come from staying consistent and listening to your body. You can keep track of macros by using an app or simply by logging your intake manually. With the right discipline, macros can have you looking and feeling better than ever.

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