WEBVTT
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Hello and welcome back to the RH Factor Podcast.
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I am your host, Rachel Hernandez.
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I am super excited to jump into episode two today.
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If you haven't listened to episode one, feel free to go back and listen to that whenever.
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But these are not related episodes.
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So if you haven't listened to it, no worries.
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Today we are starting new.
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And today's topic is something that I really talk to clients about really regularly, pretty daily, because this is something that's very a part of my life every day.
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And it is macronutrients.
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This is a foundational key for a lot of my programming with clients on whether we want to build muscle, whether we're trying to lose weight, whether we're trying to stay in a maintenance phase.
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We talk about macronutrients a lot, but there's a lot of other things with macronutrients that maybe people don't know, maybe you don't know anything about them.
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So that's what we're going to go into today.
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This is going to be a nice simple format for you to really understand what the heck we are talking about with macros.
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It's on every food label.
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So we're really going to break these down so you understand why you've heard people go crazy about apps like MyFitnessPal because they're tracking their macros.
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Maybe you've hung out with someone and they won't eat something because it doesn't fit their macros.
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And so I'm going to teach you the basics of these.
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We're going to go through all three of them and just let you understand a little bit more about the process of what they are, what they do for our bodies, what we need to be mindful of with them.
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So with that being said, we are going to dive into the macronutrients, okay?
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So for our macronutrients, we have carbohydrates, fats, and proteins.
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Our body needs all three of these things.
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And so we consume them in our daily nutrition and our foods.
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And so we are just going to go right into it.
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So first we're going to start with carbohydrates, okay?
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So these are your sugars, starches, and your fiber.
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So you might hear people say, Oh, I'm cutting out carbs to lose weight.
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And this can be great because, yeah, there's sugars, and you know, cutting out sugary cereal is gonna help you lose weight.
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Um, you're you're bringing your calorie intake down, but carbs just have kind of a bad rep.
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And we're gonna go into what they do for our bodies first, though, so you understand what they do well for us, because we need carbs.
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We need carbs to do uh to give our body energy.
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So these are sugar molecules that in our body they get turned into glucose and that's put into the bloodstream.
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And then we have insulin that then takes this glucose and it gives our cells energy.
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But if your body has extra glucose, maybe all of everything has its energy that it needs, then it gets stored in your liver or your muscle tissue, and it gets stored as glycogen.
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But once these glycogen storages are all full and they're happy as can be, they are good, that excess glucose, maybe you over ate your carbs, is now getting converted to fat.
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So that's where someone might be like, oh, I'm cutting my carbs.
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Well, what they're doing essentially is hopefully preventing that excess glucose from being converted to fat.
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So we have two different kinds of carbs.
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We have complex carbs and simple carbs.
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So let's let's break it down both of those.
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So complex carbs, they take longer to digest, so it makes it less likely that your blood sugar is gonna spike.
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And then we have simple carbs.
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So these can be digested really quickly, and that's why they spike your blood sugar, and they can lead to more weight gain if you eat them in excess.
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So eating simple carbs causes that quick rise in energy, but then it also causes it to drop really quickly, which is why you might have like a crash after eating a bunch of sugar.
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You know, you you see kids do it all the time where they overeat sugar and then all of a sudden they're asleep.
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So we spiked that blood sugar and then it plummeted.
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So why do we need carbs?
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Why do we need this extra energy?
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So the carbs are your energy source, okay?
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We need energy to operate.
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So that is why when you start to feel like you're cutting carbs, you might feel a little more tired.
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So we need the carbs.
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They're not necessarily the worst thing in the world to eat.
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And that's where people sometimes try to do these no carb diets because they just want to lose weight, but you still need energy.
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And that's where we have like this yo-yoing of weight loss, where maybe someone depletes their carbs for a long time, but all of a sudden they binge eat them because they need energy.
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And then we're on this cycle where we're gaining weight, we're losing weight.
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So we want to maintain our carb level and we want to be mindful though and smart about the carbs that we're eating.
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So eating complex carbs for weight loss, especially, is crucial.
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And you just want to limit those simple carbs.
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Carbs in moderation, they actually promote insulin, which helps promote muscle synthesis, which is like muscle growth.
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And so you still want to have them.
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You still want to promote that insulin sensitivity, but you don't want to overdo it to where your body becomes less sensitive or insulin resistant.
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That's where your body needs a lot more insulin in order to lower that blood sugar, and that's where people become hyperglycemic and diabetes comes into play.
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Now, there are times where eating carbs, especially, is a really good thing for us.
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So eating carbs before a workout, it gives you energy.
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It reduces the risk of your body needing to pull from your muscle tissue for energy.
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So if you are someone who is working out hard for an hour, it is so crucial that you are getting this carb supply in, especially one to two hours beforehand, so your body can really utilize it for energy.
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Because if you're working out to build muscle tissue, but you're not supplying your body with the fuel it needs for the workout, it's going to pull from that muscle tissue, which, you know, defeats the purpose a little bit.
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So we want to supply ourselves with good energy.
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Now, after a workout, your glycogen storages, the ones that we talked about where the glucose is getting sent to uh live in your liver and muscle as glycogen, after those storages have now been used during your workouts, you do want to eat some carbs after a workout to then replenish those, which means that it's now taking that glucose and putting it back into your muscle.
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So that's gonna help promote that recovery and muscle synthesis that we're looking for.
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Um but again, this is in moderation.
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I can't stress that enough is carbs are still good.
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Carbs are still good for your energy, but you have to be mindful of how many you're eating.
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But that is with every single macro.
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You have to be mindful with your caloric intake.
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And going into that a little bit is carbs are four calories for every gram of carb that you eat.
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So the return is actually pretty good.
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For every gram, you're only getting four calories.
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Okay, and this will be important later on.
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We'll we'll jump back into the calorie value of each macro, but just keep that in mind.
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It's only four calories per gram.
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And what's interesting is carbs actually are a little bit more difficult to convert to fat than an actual fat is, which we'll dive into the macronutria of fats a little bit later.
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Um, and carbs also promote satiety, which is basically that feeling of feeling full, which is why maybe when you eat potatoes, which is starch, which is a carb, um, you feel more full.
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So keep all of that in mind.
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Carbs, they are not your enemy.
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I just want to say that again.
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I know a lot of people feel that way, but they are not.
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So um now we are going to move on to our proteins.
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This is something you see all over social media.
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You hear it time and time again from literally anyone in the gym.
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Maybe you hang out with your friends and they're like, oh, I gotta get my protein in.
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Okay, let's discuss why they're saying this.
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So, protein.
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It they are complex molecules and they are built up of amino acids.
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You might have learned about amino acids in in high school, uh, chemistry, biology class.
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These are the essentials for building and repairing tissue.
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Sometimes they are called the building blocks of life.
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When you work out, your tissue is getting torn and it needs repair and it needs rebuild to be strong.
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The protein is what's gonna help it do that.
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It's like bringing extra construction workers to the site to build it up quickly, effectively, and just better.
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So that's the first reason why we need to get protein.
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It's simply for that.
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If you are spending time in the gym, then you want to replenish those muscles, you want to make them grow, you want to make them stronger, you want to recover them.
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This is what is gonna do that.
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So, like I said, protein builds and repairs tissues.
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It also promotes metabolic processes within your body.
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It also helps maintain proper pH and fluid balance, it supports your immune system, it transports and stores nutrients.
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Guys, this is so important.
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Like protein has so many other functions other than just repairing your tissue.
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Um, it also helps produce enzymes and hormones, it can act as an energy source when carbs and fats are insufficient.
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So, you know, if if you did not eat enough carbs before your workout, it is still gonna give your body that extra energy it needs to finish it.
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Now, given we don't want to rely on our muscle tissue for our energy, we that's why we need those carbs.
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However, it can't act that way, especially maybe if you are in a dire situation where you don't have food, you will have that extra storage of energy throughout your muscles.
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All right, so how does our body process protein?
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Okay, so we have this term that exists and it is called the thermic effect of food.
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You might see it abbreviated as T E F.
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And this is the calories that your body burns in taking these circuit certain macronutrients.
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So your body burns more calories digesting protein than carbohydrates or fats, and this is with that thermic effect of food.
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So for protein, it is about 20 to 30% higher, meaning that a portion of the calories you consume from protein are used up in the digestive process.
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So actually, protein is more energetically expensive to say for your body.
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So when you eat protein, your body has to put more effort in in order to break down that protein, which, if we are in a fat loss phase and we want to lose weight, we want this.
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We want our bodies to now expend more energy eating our food.
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So that's why protein is so essential when it comes to weight loss, is because not only is it now repairing your tissue, which also that muscle tissue is helping increase that metabolic rate, but now your body has to just expend more energy overall to even digest the food.
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And that's 20 to 30% higher than carbs and fats.
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That's a lot.
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That is a that is a big jump.
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Protein is also the most satiating of all the micronutrients.
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So let's just let's just go over this quickly.
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So protein intake increases the level of satiety hormones in your body, it makes you feel satisfied.
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So, like GLP1s, you might have heard them, they're, you know, one of the weight loss drugs that help you with uh controlling your hunger.
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And it also decreases the hunger hormone, ghrelin.
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So, ghrelin is something that your body releases to signal to you that it is hungry, and this is actually going to help suppress that.
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So when we eat protein, that signal that our body sends us that we're hungry actually continues to decrease.
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So we want that.
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We want to learn our hunger cues and be aware of when our body actually needs fuel.
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And protein is also a macronutrient that I like to utilize to help clients really understand if they are eating out of hunger or if they're eating out of emotion or if they're eating out of fatigue, dehydration.
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You know, hydration cues are the same as hunger cues.
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And so a lot of times those get flipped around.
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Maybe we eat food when really we were thirsty.
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But I always tell clients if you feel like you could not eat a plate of protein right now, then you are probably not hungry because your body knows that when it eats that protein, you are going to feel full.
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You're gonna feel satiated.
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So we can use that as a marker to understand if we are hungry or not.
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And especially for if you are trying to lose weight, tone up, you need to know those hunger cues.
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You need to know when you are hungry.
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So that is a good indicator to yourself.
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If you're sitting there and you're like, I could not eat a chicken breast for the life of me right now, but I think I'm hungry.
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Try hydrating.
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Try sitting there and seeing, am I eating out of emotion?
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Am I eating out of boredom?
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Because protein is so satiating, and it should, you know, get that hunger locked up right away.
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You should feel good after.
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So keep that as an indicator.
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Be mindful of that.
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And I just want to note now, as I said with carbs, for every gram of carb, it's four calories.
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And for protein, every gram of protein, it is also four calories.
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So we're getting a pretty good return on when we eat large sums of protein, we're getting less calories than our next macronutrient, which is our fats.
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Okay, let's move into the fats.
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I feel like this is the macronutrient that people actually tend to know the least about because this is the one I feel like I'm explaining the most to people.
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So that's why I really wanted to um save this one for last, get into it, and explain it.
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So let's talk about it.
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Here we go.
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Fats, they are groups of like lipids.
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Now, there's different kinds of fats.
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So you might have heard of saturated fats, trans fats, and unsaturated fats.
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And we're gonna look at what they do.
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Um, so fats are used as your energy storages because they hold more calories than carbs and protein.
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Okay, let's repeat that.
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They are used as energy storages because they hold more calories than carbs and protein.
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Okay, so we talked about carbs having four calories per gram.
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We talked about protein having four calories per gram.
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Fats have nine calories per gram.
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Okay, this is doubling the amount of calories per gram.
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So you're not getting that bang for your buck that you are for the carbs and protein.
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So if you ate 20 grams of a carb versus 20 grams of a fat, you are almost doubling the calories when you eat the fats.
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Okay.
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So that's where for those of you who are trying to lose weight and be in a calorie deficit, but you're only tracking, maybe you're only tracking your carbs, which I do hear this a lot where people focus solely on their carbs, you need to be tracking your fats.
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You are going to be getting a lot more calories from your fat.
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So if you can actually just hone those in a little bit, you might lose weight more quickly than you realize.
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Now, I do want to note fats still play very important roles within our bodies.
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We need fat.
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That is that is not a secret.
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We know we need it.
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I hear people constantly saying, well, this is a healthy fat, and this if fat can be very good for you.
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Now, we're not gonna dive into saturated, trans, and unsaturated fats during this episode.
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That will be its own separate fun thing, but we're gonna go into the roles that just fats in general play.
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And so let's get into that.
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They help with um the fat-soluble vitamin absorption.
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So these are your vitamins A, D, E, and K.
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You might already know this next one, but it does help regulate body temperature.
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It is your insulator.
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Um, and this next one is really important.
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So it actually aids in the body's hormone production.
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So that's with things like estrogen and testosterone.
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So I'm just gonna make a little caveat here.
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So um I am a bikini bodybuilder, and for my last show, uh, you do get lean for the shows.
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If you've ever seen pictures of really any bodybuilding, even back when Arnold was a bodybuilder, you know, they get really, really lean.
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And so you do lose a high amount of your body fat.
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So when girls specifically get really close to a show and they get really lean, their body fat gets down closer to 12, maybe even 10%, they might lose their periods because they're having this low estrogen production because they don't have the body fat to support that estrogen um production, which is what's going to signal your body to then menstruate.
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It's not prioritizing that process anymore.
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So I actually did have that issue as well for my last show, but when I started gaining the body fat back, the estrogen levels came back up.
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So it is very, very important to keep an eye on, you know, how much fat you're consuming because you want these regular processes to take place, but you don't want to be in such an excess that now you're having all these energy storages of body fat.
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And that's typically, you know, where people start to get uncomfortable and you do start to gain weight and that scale keeps going up.
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But if you are only tracking your carbs, you know, you're missing a lot of those calories that you're probably intaking, and a lot more things have fats than we realize.
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And with that, I I do hear a lot of people bringing up avocado.
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That is the typical one where people say, Oh, I eat a whole avocado a day.
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Well, for many women, eating a whole avocado is at least a third to a half of the total fats you should even be having for the whole day.
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So there are good sources of fats, there's good sources of carbs, good sources of protein, but everything of all these macronutrients is still going to be in moderation.
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We have to be mindful of just the overall caloric intake we have.
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So let's just go back over that really quickly.
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We have carbs.
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These are four calories a gram.
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We have protein, these are four calories per gram.
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And we have fats, these are nine calories per gram.
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Okay, so when you are trying to be in a deficit, you want to still maximize the amount of food you can intake to prevent feeling that overly hungry feeling.
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But then you also want to minimize eating things that are really high in caloric value, which are going to be these high-fat foods.
00:17:56.880 --> 00:18:01.279
So be mindful to look at macronutrient profiles of foods.
00:18:01.440 --> 00:18:03.839
Things have fats that you don't realize.
00:18:04.480 --> 00:18:05.839
Look at labels.
00:18:06.000 --> 00:18:11.920
The labels on all the backs of packaging show you the total fat, the total carbs, and the total protein.
00:18:12.000 --> 00:18:17.200
You only have to look at these three numbers and you can look at those ratios, those macronutrient profiles of these foods.
00:18:17.440 --> 00:18:27.680
If something is seven grams of protein, but 15 grams of fat, do you see how a majority of the calories are now coming from fats?
00:18:27.839 --> 00:18:30.799
And the food I'm specifically thinking of is peanut butter.
00:18:30.960 --> 00:18:34.640
I have people come talk to me all the time that they are eating peanut butter for protein.
00:18:34.799 --> 00:18:46.799
And I know my fellow trainers out there, I know you cringe at hearing that because the amount of fats in nut butters compared to the ratio of protein in them is substantially um different.
00:18:47.119 --> 00:18:48.400
It's not a good ratio.
00:18:48.480 --> 00:18:55.279
I mean, 15 grams of fat for only seven grams of protein, you could eat a lot more food with those 15 grams of fat.
00:18:55.440 --> 00:19:05.200
Not saying you don't eat those 15 grams of fat, but you can distribute them amongst a lot of other foods that have a lot more volume to them to keep you full compared to a spoonful of peanut butter.
00:19:05.279 --> 00:19:08.160
I mean, two tablespoons of peanut butter is 15 grams of fat.
00:19:08.240 --> 00:19:22.240
So if we take 15 times nine, we are now consuming 135 calories for for just the peanut butter, where we could expend that 135 calories other places and get more bang for your buck.
00:19:22.319 --> 00:19:25.279
I always compare macros to return on investment.
00:19:25.440 --> 00:19:27.359
Is it worth that return on investment?
00:19:27.519 --> 00:19:36.160
And I actually heard someone say that they say, oh, that food is too expensive for what it tastes like, or that food is too expensive for the amount I'm getting it for.
00:19:36.319 --> 00:19:46.240
And they're meaning the calories and the macros are way too much for the return that I'm getting in feeling full and feeling satiated.
00:19:46.720 --> 00:19:57.359
And so it's good to know these macronutrient profiles of food so you can you can eat more, you can eat better for yourself, and you can still get to your goals.
00:19:57.599 --> 00:20:01.839
So I do want to do a little deviation into alcohol.
00:20:01.920 --> 00:20:03.440
It is its own macro.
00:20:03.680 --> 00:20:10.720
We're not gonna dive into alcohol today, but I'm just going to give you a little tidbit on it, just so you know.
00:20:11.039 --> 00:20:18.720
Um, the reason it it can be called its own macro, I guess, is that it provides no nutritional value and it does have its own calories per gram.
00:20:18.799 --> 00:20:20.480
It's actually seven calories per gram.
00:20:20.640 --> 00:20:24.880
So it is not equivalent to the calories per gram that regular carbs are.
00:20:24.960 --> 00:20:39.440
And people do talk to me about their carb intake, and they're like talking about alcohol and saying, well, I I'm using, I'm drinking the lower calorie um alcohol beverages.
00:20:39.519 --> 00:20:40.640
And I'm like, that's great.
00:20:40.880 --> 00:20:43.759
And that is great because you are consuming less overall.
00:20:43.920 --> 00:20:55.119
Um, but just remember your body is reacting to these carbs through the alcohol differently than it is to our regular carbohydrates that we're eating.
00:20:55.200 --> 00:21:03.920
So I just want to note this it is very important to understand that your body prioritizes metabolizing alcohol when you introduce it to the body.
00:21:04.079 --> 00:21:04.319
Okay.
00:21:04.480 --> 00:21:09.759
When you are drinking, it is going to produce metabolizing what you are drinking versus everything else in your body.
00:21:09.920 --> 00:21:17.359
So if you are looking to lose weight, when you drink, you are now freezing your body from burning its own calories and it is going to now metabolize the alcohol.
00:21:17.519 --> 00:21:18.720
It metabolizes it quick.
00:21:18.799 --> 00:21:19.599
We know this.
00:21:19.920 --> 00:21:23.200
So just keep that in mind when you have certain goals.
00:21:23.440 --> 00:21:26.880
If your goal is weight loss, just be mindful of that.
00:21:26.960 --> 00:21:32.400
If you're drinking multiple times a week, then we are now hindering our body's ability to burn through those other calories.
00:21:33.279 --> 00:21:42.000
So lastly, I am going to go through the general percentages that people recommend when you have certain goals of these macronutrients.
00:21:42.079 --> 00:21:53.119
So if you are trying to be in a fat loss phase, a general percentage will be 40 to 50% of your diet is carbs, 25 to 35% will be protein, and 20 to 30% will be fat.
00:21:53.519 --> 00:21:54.960
It does vary though.
00:21:55.119 --> 00:22:00.720
I have trained a lot of people with macros and I've gone through it with them, and I do have to finesse these.
00:22:00.799 --> 00:22:07.359
Some people, maybe they do really well on a lower carb diet, and maybe I can bring those fats up a little bit more.
00:22:07.440 --> 00:22:10.960
Or some people, we we increase that protein a little bit and their body responds better.
00:22:11.039 --> 00:22:12.720
So just remember these are adjustable.
00:22:12.880 --> 00:22:16.880
Uh for muscle gain, though, our carbs are 40 to 50 percent.
00:22:17.119 --> 00:22:22.720
Our protein is higher, it's gonna be 30 to 40 percent, and our fats will be lower, so this is 15 to 20 percent.
00:22:22.880 --> 00:22:24.319
This is of your total calories.
00:22:24.480 --> 00:22:27.200
So you need to know what your total calories that you should be intaking are.
00:22:27.359 --> 00:22:35.519
I do recommend, you know, you can set up a consult with me or you can find a coach, do a body scan, anything like that.
00:22:35.759 --> 00:22:38.960
But you need to know what your basic calorie intake should be.
00:22:39.119 --> 00:22:44.799
So um, again, if you do want to do a consultation for that, I do online training, so we could go over that.
00:22:45.119 --> 00:22:51.359
But this is the general percentages for your overall calories uh for muscle gain with the macros.
00:22:52.000 --> 00:22:59.680
Now, if you do want to look into tracking your macros, there are tons of apps with massive databases that you can look into.
00:22:59.920 --> 00:23:01.200
I use MyFitnessPal.
00:23:01.440 --> 00:23:04.880
I know some people like you like um, what's it called, lose it.
00:23:05.119 --> 00:23:06.240
And there's tons of them.
00:23:06.400 --> 00:23:07.359
They have big databases.
00:23:07.519 --> 00:23:09.759
MyFitnessPal, I feel like is very easy for me.
00:23:10.079 --> 00:23:12.480
I eat pretty regular of the same foods.
00:23:12.720 --> 00:23:14.400
So they're all in my little database.
00:23:14.480 --> 00:23:20.319
I've scanned things in, I've added foods into it that I regularly eat that I counted the macros for, and now it's just in there.
00:23:20.400 --> 00:23:23.920
So every time I make it, I just click it and it goes into my app and it's tracked.
00:23:24.000 --> 00:23:28.480
Uh, so there's there's different options for tracking that can make life easier.
00:23:28.720 --> 00:23:34.319
I will hopefully in the future do a little video on mastering my fitness pal, making life easy.
00:23:34.640 --> 00:23:43.519
And it really, all these apps have this really cool feature where you can scan the barcode of many, many foods, and it's just gonna pop right up in the app.
00:23:43.599 --> 00:23:47.839
And you can put the portion size and you can even put when you ate it, and it makes life easier.
00:23:47.920 --> 00:23:58.880
So if you've been scared of tracking before, just know there are resources and tools to make this easier because nutrition is such a crucial portion of your fitness journey.
00:23:59.039 --> 00:24:01.119
You want to feed your body great foods.
00:24:01.279 --> 00:24:02.559
I just told my client this this morning.
00:24:02.640 --> 00:24:08.000
I tell her I always tell myself that I am a sports car and I am feeding myself good fuel.
00:24:08.160 --> 00:24:10.079
You wouldn't give a sports car bad fuel.
00:24:10.160 --> 00:24:11.839
So don't do it to yourself.
00:24:12.079 --> 00:24:20.160
You know, get on track with these macros, understand what your body needs, what's good for it, so that you can perform at your absolute best.
00:24:20.480 --> 00:24:25.759
So, with that being said, this has been your episode on macronutrients.
00:24:25.839 --> 00:24:26.640
I hope it's helpful.
00:24:26.720 --> 00:24:29.200
If you have questions, please shoot me a message.
00:24:29.359 --> 00:24:33.359
If you're interested in online training or in person training, please let me know.
00:24:33.440 --> 00:24:36.799
I am taking new clients around the clock.
00:24:37.039 --> 00:24:41.839
Whenever you feel ready to enter into that journey, please let me know.
00:24:42.079 --> 00:24:46.880
And with that, that has been episode two of the RH Factor Podcast.
00:24:46.960 --> 00:24:47.680
Thank you for listening.
00:00:01.040 --> 00:00:04.480
Hello and welcome back to the RH Factor Podcast.
00:00:04.559 --> 00:00:06.559
I am your host, Rachel Hernandez.
00:00:06.959 --> 00:00:10.560
I am super excited to jump into episode two today.
00:00:10.720 --> 00:00:15.199
If you haven't listened to episode one, feel free to go back and listen to that whenever.
00:00:15.439 --> 00:00:18.000
But these are not related episodes.
00:00:18.079 --> 00:00:20.160
So if you haven't listened to it, no worries.
00:00:20.320 --> 00:00:21.920
Today we are starting new.
00:00:22.160 --> 00:00:32.880
And today's topic is something that I really talk to clients about really regularly, pretty daily, because this is something that's very a part of my life every day.
00:00:33.119 --> 00:00:35.280
And it is macronutrients.
00:00:35.600 --> 00:00:47.600
This is a foundational key for a lot of my programming with clients on whether we want to build muscle, whether we're trying to lose weight, whether we're trying to stay in a maintenance phase.
00:00:47.840 --> 00:00:56.320
We talk about macronutrients a lot, but there's a lot of other things with macronutrients that maybe people don't know, maybe you don't know anything about them.
00:00:56.479 --> 00:00:58.079
So that's what we're going to go into today.
00:00:58.240 --> 00:01:05.519
This is going to be a nice simple format for you to really understand what the heck we are talking about with macros.
00:01:05.680 --> 00:01:07.599
It's on every food label.
00:01:07.840 --> 00:01:17.760
So we're really going to break these down so you understand why you've heard people go crazy about apps like MyFitnessPal because they're tracking their macros.
00:01:17.920 --> 00:01:21.840
Maybe you've hung out with someone and they won't eat something because it doesn't fit their macros.
00:01:22.079 --> 00:01:24.959
And so I'm going to teach you the basics of these.
00:01:25.040 --> 00:01:34.799
We're going to go through all three of them and just let you understand a little bit more about the process of what they are, what they do for our bodies, what we need to be mindful of with them.
00:01:34.959 --> 00:01:39.840
So with that being said, we are going to dive into the macronutrients, okay?
00:01:40.079 --> 00:01:45.120
So for our macronutrients, we have carbohydrates, fats, and proteins.
00:01:45.359 --> 00:01:47.760
Our body needs all three of these things.
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And so we consume them in our daily nutrition and our foods.
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And so we are just going to go right into it.
00:01:55.760 --> 00:01:58.719
So first we're going to start with carbohydrates, okay?
00:01:58.879 --> 00:02:02.719
So these are your sugars, starches, and your fiber.
00:02:03.040 --> 00:02:09.199
So you might hear people say, Oh, I'm cutting out carbs to lose weight.
00:02:09.439 --> 00:02:16.800
And this can be great because, yeah, there's sugars, and you know, cutting out sugary cereal is gonna help you lose weight.
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Um, you're you're bringing your calorie intake down, but carbs just have kind of a bad rep.
00:02:23.759 --> 00:02:30.560
And we're gonna go into what they do for our bodies first, though, so you understand what they do well for us, because we need carbs.
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We need carbs to do uh to give our body energy.
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So these are sugar molecules that in our body they get turned into glucose and that's put into the bloodstream.
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And then we have insulin that then takes this glucose and it gives our cells energy.
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But if your body has extra glucose, maybe all of everything has its energy that it needs, then it gets stored in your liver or your muscle tissue, and it gets stored as glycogen.
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But once these glycogen storages are all full and they're happy as can be, they are good, that excess glucose, maybe you over ate your carbs, is now getting converted to fat.
00:03:08.800 --> 00:03:11.439
So that's where someone might be like, oh, I'm cutting my carbs.
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Well, what they're doing essentially is hopefully preventing that excess glucose from being converted to fat.
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So we have two different kinds of carbs.
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We have complex carbs and simple carbs.
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So let's let's break it down both of those.
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So complex carbs, they take longer to digest, so it makes it less likely that your blood sugar is gonna spike.
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And then we have simple carbs.
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So these can be digested really quickly, and that's why they spike your blood sugar, and they can lead to more weight gain if you eat them in excess.
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So eating simple carbs causes that quick rise in energy, but then it also causes it to drop really quickly, which is why you might have like a crash after eating a bunch of sugar.
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You know, you you see kids do it all the time where they overeat sugar and then all of a sudden they're asleep.
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So we spiked that blood sugar and then it plummeted.
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So why do we need carbs?
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Why do we need this extra energy?
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So the carbs are your energy source, okay?
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We need energy to operate.
00:04:10.960 --> 00:04:16.720
So that is why when you start to feel like you're cutting carbs, you might feel a little more tired.
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So we need the carbs.
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They're not necessarily the worst thing in the world to eat.
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And that's where people sometimes try to do these no carb diets because they just want to lose weight, but you still need energy.
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And that's where we have like this yo-yoing of weight loss, where maybe someone depletes their carbs for a long time, but all of a sudden they binge eat them because they need energy.
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And then we're on this cycle where we're gaining weight, we're losing weight.
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So we want to maintain our carb level and we want to be mindful though and smart about the carbs that we're eating.
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So eating complex carbs for weight loss, especially, is crucial.
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And you just want to limit those simple carbs.
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Carbs in moderation, they actually promote insulin, which helps promote muscle synthesis, which is like muscle growth.
00:05:00.720 --> 00:05:02.959
And so you still want to have them.
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You still want to promote that insulin sensitivity, but you don't want to overdo it to where your body becomes less sensitive or insulin resistant.
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That's where your body needs a lot more insulin in order to lower that blood sugar, and that's where people become hyperglycemic and diabetes comes into play.
00:05:24.399 --> 00:05:28.639
Now, there are times where eating carbs, especially, is a really good thing for us.
00:05:28.800 --> 00:05:31.680
So eating carbs before a workout, it gives you energy.
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It reduces the risk of your body needing to pull from your muscle tissue for energy.
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So if you are someone who is working out hard for an hour, it is so crucial that you are getting this carb supply in, especially one to two hours beforehand, so your body can really utilize it for energy.
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Because if you're working out to build muscle tissue, but you're not supplying your body with the fuel it needs for the workout, it's going to pull from that muscle tissue, which, you know, defeats the purpose a little bit.
00:05:55.360 --> 00:05:57.600
So we want to supply ourselves with good energy.
00:05:57.839 --> 00:06:18.079
Now, after a workout, your glycogen storages, the ones that we talked about where the glucose is getting sent to uh live in your liver and muscle as glycogen, after those storages have now been used during your workouts, you do want to eat some carbs after a workout to then replenish those, which means that it's now taking that glucose and putting it back into your muscle.
00:06:18.160 --> 00:06:22.560
So that's gonna help promote that recovery and muscle synthesis that we're looking for.
00:06:22.720 --> 00:06:25.519
Um but again, this is in moderation.
00:06:25.680 --> 00:06:29.040
I can't stress that enough is carbs are still good.
00:06:29.199 --> 00:06:33.519
Carbs are still good for your energy, but you have to be mindful of how many you're eating.
00:06:33.680 --> 00:06:35.279
But that is with every single macro.
00:06:35.439 --> 00:06:38.160
You have to be mindful with your caloric intake.
00:06:38.480 --> 00:06:45.360
And going into that a little bit is carbs are four calories for every gram of carb that you eat.
00:06:45.519 --> 00:06:47.439
So the return is actually pretty good.
00:06:47.519 --> 00:06:50.000
For every gram, you're only getting four calories.
00:06:50.160 --> 00:06:51.920
Okay, and this will be important later on.
00:06:52.000 --> 00:06:57.279
We'll we'll jump back into the calorie value of each macro, but just keep that in mind.
00:06:57.360 --> 00:06:58.800
It's only four calories per gram.
00:06:59.040 --> 00:07:10.399
And what's interesting is carbs actually are a little bit more difficult to convert to fat than an actual fat is, which we'll dive into the macronutria of fats a little bit later.
00:07:10.560 --> 00:07:20.639
Um, and carbs also promote satiety, which is basically that feeling of feeling full, which is why maybe when you eat potatoes, which is starch, which is a carb, um, you feel more full.
00:07:20.879 --> 00:07:22.319
So keep all of that in mind.
00:07:22.480 --> 00:07:24.000
Carbs, they are not your enemy.
00:07:24.079 --> 00:07:25.040
I just want to say that again.
00:07:25.199 --> 00:07:28.160
I know a lot of people feel that way, but they are not.
00:07:28.399 --> 00:07:33.680
So um now we are going to move on to our proteins.
00:07:33.839 --> 00:07:36.800
This is something you see all over social media.
00:07:36.959 --> 00:07:40.720
You hear it time and time again from literally anyone in the gym.
00:07:40.879 --> 00:07:44.800
Maybe you hang out with your friends and they're like, oh, I gotta get my protein in.
00:07:45.040 --> 00:07:48.240
Okay, let's discuss why they're saying this.
00:07:48.480 --> 00:07:49.600
So, protein.
00:07:50.160 --> 00:07:54.879
It they are complex molecules and they are built up of amino acids.
00:07:55.040 --> 00:08:01.439
You might have learned about amino acids in in high school, uh, chemistry, biology class.
00:08:01.759 --> 00:08:06.079
These are the essentials for building and repairing tissue.
00:08:06.240 --> 00:08:08.959
Sometimes they are called the building blocks of life.
00:08:09.199 --> 00:08:15.680
When you work out, your tissue is getting torn and it needs repair and it needs rebuild to be strong.
00:08:15.839 --> 00:08:17.920
The protein is what's gonna help it do that.
00:08:18.000 --> 00:08:24.639
It's like bringing extra construction workers to the site to build it up quickly, effectively, and just better.
00:08:24.959 --> 00:08:27.519
So that's the first reason why we need to get protein.
00:08:27.600 --> 00:08:28.319
It's simply for that.
00:08:28.399 --> 00:08:35.919
If you are spending time in the gym, then you want to replenish those muscles, you want to make them grow, you want to make them stronger, you want to recover them.
00:08:36.159 --> 00:08:38.000
This is what is gonna do that.
00:08:38.240 --> 00:08:41.600
So, like I said, protein builds and repairs tissues.
00:08:41.759 --> 00:08:45.039
It also promotes metabolic processes within your body.
00:08:45.200 --> 00:08:53.200
It also helps maintain proper pH and fluid balance, it supports your immune system, it transports and stores nutrients.
00:08:53.360 --> 00:08:54.480
Guys, this is so important.
00:08:54.639 --> 00:08:59.200
Like protein has so many other functions other than just repairing your tissue.
00:08:59.279 --> 00:09:05.600
Um, it also helps produce enzymes and hormones, it can act as an energy source when carbs and fats are insufficient.
00:09:05.759 --> 00:09:12.639
So, you know, if if you did not eat enough carbs before your workout, it is still gonna give your body that extra energy it needs to finish it.
00:09:12.799 --> 00:09:18.480
Now, given we don't want to rely on our muscle tissue for our energy, we that's why we need those carbs.
00:09:18.720 --> 00:09:28.240
However, it can't act that way, especially maybe if you are in a dire situation where you don't have food, you will have that extra storage of energy throughout your muscles.
00:09:28.399 --> 00:09:32.559
All right, so how does our body process protein?
00:09:32.720 --> 00:09:37.600
Okay, so we have this term that exists and it is called the thermic effect of food.
00:09:37.679 --> 00:09:39.919
You might see it abbreviated as T E F.
00:09:40.399 --> 00:09:46.080
And this is the calories that your body burns in taking these circuit certain macronutrients.
00:09:46.240 --> 00:09:54.080
So your body burns more calories digesting protein than carbohydrates or fats, and this is with that thermic effect of food.
00:09:54.240 --> 00:10:03.600
So for protein, it is about 20 to 30% higher, meaning that a portion of the calories you consume from protein are used up in the digestive process.
00:10:03.919 --> 00:10:10.480
So actually, protein is more energetically expensive to say for your body.
00:10:10.639 --> 00:10:21.679
So when you eat protein, your body has to put more effort in in order to break down that protein, which, if we are in a fat loss phase and we want to lose weight, we want this.
00:10:21.840 --> 00:10:26.799
We want our bodies to now expend more energy eating our food.
00:10:26.960 --> 00:10:42.559
So that's why protein is so essential when it comes to weight loss, is because not only is it now repairing your tissue, which also that muscle tissue is helping increase that metabolic rate, but now your body has to just expend more energy overall to even digest the food.
00:10:42.720 --> 00:10:45.600
And that's 20 to 30% higher than carbs and fats.
00:10:45.679 --> 00:10:46.159
That's a lot.
00:10:46.240 --> 00:10:47.679
That is a that is a big jump.
00:10:47.919 --> 00:10:51.039
Protein is also the most satiating of all the micronutrients.
00:10:51.120 --> 00:10:53.039
So let's just let's just go over this quickly.
00:10:53.279 --> 00:10:59.519
So protein intake increases the level of satiety hormones in your body, it makes you feel satisfied.
00:10:59.679 --> 00:11:08.080
So, like GLP1s, you might have heard them, they're, you know, one of the weight loss drugs that help you with uh controlling your hunger.
00:11:08.240 --> 00:11:12.000
And it also decreases the hunger hormone, ghrelin.
00:11:12.159 --> 00:11:20.480
So, ghrelin is something that your body releases to signal to you that it is hungry, and this is actually going to help suppress that.
00:11:20.559 --> 00:11:25.759
So when we eat protein, that signal that our body sends us that we're hungry actually continues to decrease.
00:11:25.919 --> 00:11:26.559
So we want that.
00:11:26.720 --> 00:11:31.360
We want to learn our hunger cues and be aware of when our body actually needs fuel.
00:11:31.600 --> 00:11:42.399
And protein is also a macronutrient that I like to utilize to help clients really understand if they are eating out of hunger or if they're eating out of emotion or if they're eating out of fatigue, dehydration.
00:11:42.480 --> 00:11:45.120
You know, hydration cues are the same as hunger cues.
00:11:45.279 --> 00:11:47.600
And so a lot of times those get flipped around.
00:11:47.679 --> 00:11:50.399
Maybe we eat food when really we were thirsty.
00:11:50.639 --> 00:12:01.679
But I always tell clients if you feel like you could not eat a plate of protein right now, then you are probably not hungry because your body knows that when it eats that protein, you are going to feel full.
00:12:01.759 --> 00:12:03.279
You're gonna feel satiated.
00:12:03.440 --> 00:12:08.000
So we can use that as a marker to understand if we are hungry or not.
00:12:08.080 --> 00:12:13.519
And especially for if you are trying to lose weight, tone up, you need to know those hunger cues.
00:12:13.600 --> 00:12:15.360
You need to know when you are hungry.
00:12:15.440 --> 00:12:17.440
So that is a good indicator to yourself.
00:12:17.600 --> 00:12:23.840
If you're sitting there and you're like, I could not eat a chicken breast for the life of me right now, but I think I'm hungry.
00:12:24.159 --> 00:12:25.759
Try hydrating.
00:12:26.000 --> 00:12:28.879
Try sitting there and seeing, am I eating out of emotion?
00:12:28.960 --> 00:12:30.240
Am I eating out of boredom?
00:12:30.559 --> 00:12:39.200
Because protein is so satiating, and it should, you know, get that hunger locked up right away.
00:12:39.360 --> 00:12:40.399
You should feel good after.
00:12:40.639 --> 00:12:42.320
So keep that as an indicator.
00:12:42.480 --> 00:12:43.600
Be mindful of that.
00:12:43.840 --> 00:12:49.679
And I just want to note now, as I said with carbs, for every gram of carb, it's four calories.
00:12:49.919 --> 00:12:54.159
And for protein, every gram of protein, it is also four calories.
00:12:54.320 --> 00:13:04.960
So we're getting a pretty good return on when we eat large sums of protein, we're getting less calories than our next macronutrient, which is our fats.
00:13:05.200 --> 00:13:07.519
Okay, let's move into the fats.
00:13:07.679 --> 00:13:15.759
I feel like this is the macronutrient that people actually tend to know the least about because this is the one I feel like I'm explaining the most to people.
00:13:15.840 --> 00:13:20.159
So that's why I really wanted to um save this one for last, get into it, and explain it.
00:13:20.320 --> 00:13:22.080
So let's talk about it.
00:13:22.320 --> 00:13:22.960
Here we go.
00:13:23.200 --> 00:13:25.600
Fats, they are groups of like lipids.
00:13:25.759 --> 00:13:28.000
Now, there's different kinds of fats.
00:13:28.159 --> 00:13:33.600
So you might have heard of saturated fats, trans fats, and unsaturated fats.
00:13:33.840 --> 00:13:36.320
And we're gonna look at what they do.
00:13:36.480 --> 00:13:43.600
Um, so fats are used as your energy storages because they hold more calories than carbs and protein.
00:13:44.000 --> 00:13:46.480
Okay, let's repeat that.
00:13:46.720 --> 00:13:52.000
They are used as energy storages because they hold more calories than carbs and protein.
00:13:52.159 --> 00:13:56.240
Okay, so we talked about carbs having four calories per gram.
00:13:56.320 --> 00:13:58.960
We talked about protein having four calories per gram.
00:13:59.279 --> 00:14:02.559
Fats have nine calories per gram.
00:14:02.799 --> 00:14:05.919
Okay, this is doubling the amount of calories per gram.
00:14:06.000 --> 00:14:10.720
So you're not getting that bang for your buck that you are for the carbs and protein.
00:14:11.039 --> 00:14:19.200
So if you ate 20 grams of a carb versus 20 grams of a fat, you are almost doubling the calories when you eat the fats.
00:14:19.279 --> 00:14:19.600
Okay.
00:14:20.080 --> 00:14:33.679
So that's where for those of you who are trying to lose weight and be in a calorie deficit, but you're only tracking, maybe you're only tracking your carbs, which I do hear this a lot where people focus solely on their carbs, you need to be tracking your fats.
00:14:33.919 --> 00:14:37.679
You are going to be getting a lot more calories from your fat.
00:14:37.919 --> 00:14:43.120
So if you can actually just hone those in a little bit, you might lose weight more quickly than you realize.
00:14:43.360 --> 00:14:47.360
Now, I do want to note fats still play very important roles within our bodies.
00:14:47.519 --> 00:14:48.399
We need fat.
00:14:48.559 --> 00:14:50.000
That is that is not a secret.
00:14:50.080 --> 00:14:50.879
We know we need it.
00:14:51.039 --> 00:14:55.360
I hear people constantly saying, well, this is a healthy fat, and this if fat can be very good for you.
00:14:55.440 --> 00:14:59.840
Now, we're not gonna dive into saturated, trans, and unsaturated fats during this episode.
00:14:59.919 --> 00:15:06.559
That will be its own separate fun thing, but we're gonna go into the roles that just fats in general play.
00:15:06.799 --> 00:15:08.320
And so let's get into that.
00:15:08.480 --> 00:15:12.000
They help with um the fat-soluble vitamin absorption.
00:15:12.080 --> 00:15:15.440
So these are your vitamins A, D, E, and K.
00:15:15.840 --> 00:15:19.679
You might already know this next one, but it does help regulate body temperature.
00:15:19.759 --> 00:15:21.120
It is your insulator.
00:15:21.279 --> 00:15:23.440
Um, and this next one is really important.
00:15:23.679 --> 00:15:27.600
So it actually aids in the body's hormone production.
00:15:27.759 --> 00:15:31.200
So that's with things like estrogen and testosterone.
00:15:31.360 --> 00:15:33.919
So I'm just gonna make a little caveat here.
00:15:34.080 --> 00:15:39.840
So um I am a bikini bodybuilder, and for my last show, uh, you do get lean for the shows.
00:15:40.000 --> 00:15:48.639
If you've ever seen pictures of really any bodybuilding, even back when Arnold was a bodybuilder, you know, they get really, really lean.
00:15:48.720 --> 00:15:51.679
And so you do lose a high amount of your body fat.
00:15:51.840 --> 00:16:12.399
So when girls specifically get really close to a show and they get really lean, their body fat gets down closer to 12, maybe even 10%, they might lose their periods because they're having this low estrogen production because they don't have the body fat to support that estrogen um production, which is what's going to signal your body to then menstruate.
00:16:12.480 --> 00:16:15.600
It's not prioritizing that process anymore.
00:16:15.840 --> 00:16:23.840
So I actually did have that issue as well for my last show, but when I started gaining the body fat back, the estrogen levels came back up.
00:16:24.000 --> 00:16:40.559
So it is very, very important to keep an eye on, you know, how much fat you're consuming because you want these regular processes to take place, but you don't want to be in such an excess that now you're having all these energy storages of body fat.
00:16:40.799 --> 00:16:46.720
And that's typically, you know, where people start to get uncomfortable and you do start to gain weight and that scale keeps going up.
00:16:46.879 --> 00:16:55.360
But if you are only tracking your carbs, you know, you're missing a lot of those calories that you're probably intaking, and a lot more things have fats than we realize.
00:16:55.600 --> 00:17:00.240
And with that, I I do hear a lot of people bringing up avocado.
00:17:00.320 --> 00:17:04.240
That is the typical one where people say, Oh, I eat a whole avocado a day.
00:17:04.400 --> 00:17:11.039
Well, for many women, eating a whole avocado is at least a third to a half of the total fats you should even be having for the whole day.
00:17:11.279 --> 00:17:22.480
So there are good sources of fats, there's good sources of carbs, good sources of protein, but everything of all these macronutrients is still going to be in moderation.
00:17:22.720 --> 00:17:27.359
We have to be mindful of just the overall caloric intake we have.
00:17:27.519 --> 00:17:29.839
So let's just go back over that really quickly.
00:17:30.079 --> 00:17:31.279
We have carbs.
00:17:31.440 --> 00:17:33.279
These are four calories a gram.
00:17:33.440 --> 00:17:35.839
We have protein, these are four calories per gram.
00:17:35.920 --> 00:17:38.640
And we have fats, these are nine calories per gram.
00:17:38.880 --> 00:17:48.400
Okay, so when you are trying to be in a deficit, you want to still maximize the amount of food you can intake to prevent feeling that overly hungry feeling.
00:17:48.640 --> 00:17:56.559
But then you also want to minimize eating things that are really high in caloric value, which are going to be these high-fat foods.
00:17:56.880 --> 00:18:01.279
So be mindful to look at macronutrient profiles of foods.
00:18:01.440 --> 00:18:03.839
Things have fats that you don't realize.
00:18:04.480 --> 00:18:05.839
Look at labels.
00:18:06.000 --> 00:18:11.920
The labels on all the backs of packaging show you the total fat, the total carbs, and the total protein.
00:18:12.000 --> 00:18:17.200
You only have to look at these three numbers and you can look at those ratios, those macronutrient profiles of these foods.
00:18:17.440 --> 00:18:27.680
If something is seven grams of protein, but 15 grams of fat, do you see how a majority of the calories are now coming from fats?
00:18:27.839 --> 00:18:30.799
And the food I'm specifically thinking of is peanut butter.
00:18:30.960 --> 00:18:34.640
I have people come talk to me all the time that they are eating peanut butter for protein.
00:18:34.799 --> 00:18:46.799
And I know my fellow trainers out there, I know you cringe at hearing that because the amount of fats in nut butters compared to the ratio of protein in them is substantially um different.
00:18:47.119 --> 00:18:48.400
It's not a good ratio.
00:18:48.480 --> 00:18:55.279
I mean, 15 grams of fat for only seven grams of protein, you could eat a lot more food with those 15 grams of fat.
00:18:55.440 --> 00:19:05.200
Not saying you don't eat those 15 grams of fat, but you can distribute them amongst a lot of other foods that have a lot more volume to them to keep you full compared to a spoonful of peanut butter.
00:19:05.279 --> 00:19:08.160
I mean, two tablespoons of peanut butter is 15 grams of fat.
00:19:08.240 --> 00:19:22.240
So if we take 15 times nine, we are now consuming 135 calories for for just the peanut butter, where we could expend that 135 calories other places and get more bang for your buck.
00:19:22.319 --> 00:19:25.279
I always compare macros to return on investment.
00:19:25.440 --> 00:19:27.359
Is it worth that return on investment?
00:19:27.519 --> 00:19:36.160
And I actually heard someone say that they say, oh, that food is too expensive for what it tastes like, or that food is too expensive for the amount I'm getting it for.
00:19:36.319 --> 00:19:46.240
And they're meaning the calories and the macros are way too much for the return that I'm getting in feeling full and feeling satiated.
00:19:46.720 --> 00:19:57.359
And so it's good to know these macronutrient profiles of food so you can you can eat more, you can eat better for yourself, and you can still get to your goals.
00:19:57.599 --> 00:20:01.839
So I do want to do a little deviation into alcohol.
00:20:01.920 --> 00:20:03.440
It is its own macro.
00:20:03.680 --> 00:20:10.720
We're not gonna dive into alcohol today, but I'm just going to give you a little tidbit on it, just so you know.
00:20:11.039 --> 00:20:18.720
Um, the reason it it can be called its own macro, I guess, is that it provides no nutritional value and it does have its own calories per gram.
00:20:18.799 --> 00:20:20.480
It's actually seven calories per gram.
00:20:20.640 --> 00:20:24.880
So it is not equivalent to the calories per gram that regular carbs are.
00:20:24.960 --> 00:20:39.440
And people do talk to me about their carb intake, and they're like talking about alcohol and saying, well, I I'm using, I'm drinking the lower calorie um alcohol beverages.
00:20:39.519 --> 00:20:40.640
And I'm like, that's great.
00:20:40.880 --> 00:20:43.759
And that is great because you are consuming less overall.
00:20:43.920 --> 00:20:55.119
Um, but just remember your body is reacting to these carbs through the alcohol differently than it is to our regular carbohydrates that we're eating.
00:20:55.200 --> 00:21:03.920
So I just want to note this it is very important to understand that your body prioritizes metabolizing alcohol when you introduce it to the body.
00:21:04.079 --> 00:21:04.319
Okay.
00:21:04.480 --> 00:21:09.759
When you are drinking, it is going to produce metabolizing what you are drinking versus everything else in your body.
00:21:09.920 --> 00:21:17.359
So if you are looking to lose weight, when you drink, you are now freezing your body from burning its own calories and it is going to now metabolize the alcohol.
00:21:17.519 --> 00:21:18.720
It metabolizes it quick.
00:21:18.799 --> 00:21:19.599
We know this.
00:21:19.920 --> 00:21:23.200
So just keep that in mind when you have certain goals.
00:21:23.440 --> 00:21:26.880
If your goal is weight loss, just be mindful of that.
00:21:26.960 --> 00:21:32.400
If you're drinking multiple times a week, then we are now hindering our body's ability to burn through those other calories.
00:21:33.279 --> 00:21:42.000
So lastly, I am going to go through the general percentages that people recommend when you have certain goals of these macronutrients.
00:21:42.079 --> 00:21:53.119
So if you are trying to be in a fat loss phase, a general percentage will be 40 to 50% of your diet is carbs, 25 to 35% will be protein, and 20 to 30% will be fat.
00:21:53.519 --> 00:21:54.960
It does vary though.
00:21:55.119 --> 00:22:00.720
I have trained a lot of people with macros and I've gone through it with them, and I do have to finesse these.
00:22:00.799 --> 00:22:07.359
Some people, maybe they do really well on a lower carb diet, and maybe I can bring those fats up a little bit more.
00:22:07.440 --> 00:22:10.960
Or some people, we we increase that protein a little bit and their body responds better.
00:22:11.039 --> 00:22:12.720
So just remember these are adjustable.
00:22:12.880 --> 00:22:16.880
Uh for muscle gain, though, our carbs are 40 to 50 percent.
00:22:17.119 --> 00:22:22.720
Our protein is higher, it's gonna be 30 to 40 percent, and our fats will be lower, so this is 15 to 20 percent.
00:22:22.880 --> 00:22:24.319
This is of your total calories.
00:22:24.480 --> 00:22:27.200
So you need to know what your total calories that you should be intaking are.
00:22:27.359 --> 00:22:35.519
I do recommend, you know, you can set up a consult with me or you can find a coach, do a body scan, anything like that.
00:22:35.759 --> 00:22:38.960
But you need to know what your basic calorie intake should be.
00:22:39.119 --> 00:22:44.799
So um, again, if you do want to do a consultation for that, I do online training, so we could go over that.
00:22:45.119 --> 00:22:51.359
But this is the general percentages for your overall calories uh for muscle gain with the macros.
00:22:52.000 --> 00:22:59.680
Now, if you do want to look into tracking your macros, there are tons of apps with massive databases that you can look into.
00:22:59.920 --> 00:23:01.200
I use MyFitnessPal.
00:23:01.440 --> 00:23:04.880
I know some people like you like um, what's it called, lose it.
00:23:05.119 --> 00:23:06.240
And there's tons of them.
00:23:06.400 --> 00:23:07.359
They have big databases.
00:23:07.519 --> 00:23:09.759
MyFitnessPal, I feel like is very easy for me.
00:23:10.079 --> 00:23:12.480
I eat pretty regular of the same foods.
00:23:12.720 --> 00:23:14.400
So they're all in my little database.
00:23:14.480 --> 00:23:20.319
I've scanned things in, I've added foods into it that I regularly eat that I counted the macros for, and now it's just in there.
00:23:20.400 --> 00:23:23.920
So every time I make it, I just click it and it goes into my app and it's tracked.
00:23:24.000 --> 00:23:28.480
Uh, so there's there's different options for tracking that can make life easier.
00:23:28.720 --> 00:23:34.319
I will hopefully in the future do a little video on mastering my fitness pal, making life easy.
00:23:34.640 --> 00:23:43.519
And it really, all these apps have this really cool feature where you can scan the barcode of many, many foods, and it's just gonna pop right up in the app.
00:23:43.599 --> 00:23:47.839
And you can put the portion size and you can even put when you ate it, and it makes life easier.
00:23:47.920 --> 00:23:58.880
So if you've been scared of tracking before, just know there are resources and tools to make this easier because nutrition is such a crucial portion of your fitness journey.
00:23:59.039 --> 00:24:01.119
You want to feed your body great foods.
00:24:01.279 --> 00:24:02.559
I just told my client this this morning.
00:24:02.640 --> 00:24:08.000
I tell her I always tell myself that I am a sports car and I am feeding myself good fuel.
00:24:08.160 --> 00:24:10.079
You wouldn't give a sports car bad fuel.
00:24:10.160 --> 00:24:11.839
So don't do it to yourself.
00:24:12.079 --> 00:24:20.160
You know, get on track with these macros, understand what your body needs, what's good for it, so that you can perform at your absolute best.
00:24:20.480 --> 00:24:25.759
So, with that being said, this has been your episode on macronutrients.
00:24:25.839 --> 00:24:26.640
I hope it's helpful.
00:24:26.720 --> 00:24:29.200
If you have questions, please shoot me a message.
00:24:29.359 --> 00:24:33.359
If you're interested in online training or in person training, please let me know.
00:24:33.440 --> 00:24:36.799
I am taking new clients around the clock.
00:24:37.039 --> 00:24:41.839
Whenever you feel ready to enter into that journey, please let me know.
00:24:42.079 --> 00:24:46.880
And with that, that has been episode two of the RH Factor Podcast.
00:24:46.960 --> 00:24:47.680
Thank you for listening.
