Part 1 | Part 2
In part two of this series, I'll discuss macro nutrients and what they do for our bodies. I also want to review a couple of products and there usage as dietary supplements based on some e-mail questions that I received in response to part one of Muscle Meals in Minutes.
As always, there will be some great recipes and you can bet that if I write about it, I have used it... recipe or supplement.
Macro Nutrients & What They Do For Us
You Basically Need To Understand Three Things About Nutrition:
- The purpose for each of the three macronutrients: protein, carbohydrates, and fat.
- The proper ratio or percentages of protein, carbohydrates, and fat that your food should be divided into.
- The appropriate number of calories you should consume to meet your specific physique enhancement goals.
Good nutrition seems much easier when it is broken down into three simple aspects, doesn't it? What do the three macronutrients do for our bodies? What ratio of these calories should be allocated to protein, carbohydrates, and fat? How do I determine how many calories I should consume?
Those questions provide a wide range of answers that are not necessarily easy to find. But with patience, persistence, some experimentation, and a little guidance you eventually figure out what works best for your body. There are no magic numbers, solutions, or pills that I, nor anyone else, can give you to make the process effortless.
Protein is the most important nutrient you'll need in order to build muscle. Remember, muscle is protein. Protein is muscle. If you're protein intake is not high enough you'll have a very difficult time seeing results from your weight training.
Plain and simple, you will not build be physique you want without a sufficient amount of protein.
Carbohydrates are used in the body for energy. They give you the energy to train hard in the gym and to carry out every day activities. Your body needs carbohydrates are consistent basis throughout the day to feed every cell in the body. Carbohydrates are converted in the body to form glucose which is more commonly known as blood sugar.
When carbohydrate stores in the body are depleted too far, the body will convert precious muscle protein into glucose instead of regular carbohydrates to give the body the energy it needs. You want to consume enough carbohydrates to prevent this from happening however, an excess carbohydrates will be converted into body fat.
How can you avoid eating too many carbohydrates? There are many strategies that address this very question. Some believe you should limit your carbohydrate consumption after 6:00 or 7:00 PM, while others believe you should consume the majority of the carbohydrates early in the morning and immediately following your workouts.
Personally, I believe that the amount or the time that you consume the carbohydrates is not nearly as important as the type of carbohydrates you consume. Each person's body processes foods differently. Some people are able to consume starchy carbohydrates such as potatoes and rice, with no adverse effects to their nutritional goals, while others can only take in carbohydrates in the form of fibrous vegetables like broccoli and asparagus.
How do you determine which carbohydrates are right for you? This is where some experimentation comes into play. I believe that you must consume both types of carbohydrates while monitoring the effects of each on your body. In my experience, I have eaten as little as two slices of 100% whole wheat bread at dinner for my carbohydrates source and have been as much as 4lbs. heavier the following morning. However, under the same training and environmental conditions, I can consume a 12" skillet full of vegetables and actually weigh less.
I also believe that in order to assess how your body reacts to certain foods, you must detoxify your system. It is generally accepted that most adults in the United States above the age of 30 have anywhere between 8 and 20 pounds of undigested processed foods in their intestines. I'll explain the detoxification process in a future installment.
Fat has a vital purpose in your diet. Fat acts as a structural component for last cell membranes and supplies necessary chemical substrates for the production of hormones. Fat protects your vital organs and carries certain vitamins. Your body needs fat, said Dole tried to avoid it completely. Many experts feel that 20 to 30% of your daily caloric intake should come from fat.
There are two types of fat. Saturated fat, which is considered bad and unsaturated fat, which is considered to be the good fat. Some people add fats like olive oil and canola oil to their diets to make sure they meet their body's requirements. Flax Seed oil is another fat that has many beneficial properties.
What Is the "Right" Ratio of Macro Nutrients?
The experts in the health and fitness community often debate about to recommend a ratio of protein, carbohydrates, and fat.
The amount you need is based on your body's ability to metabolize nutrients and what your ultimate fitness goals are. Again, some experimentation is needed on your part here.
Don't lose your focus but trying to nail down an exact number! Overall, a slight swing in the percentages of macro nutrients is not really a big deal. If you're truly motivated and committed to reaching your physique goals, you'll have plenty of time to make adjustments if you pay attention to your body!
In my particular case, with my fitness goals in mind, I realize I must eat more protein that an average person. I must also consume enough carbohydrates to fuel my workouts and maintain my energy levels through the course of the day. In saying that, experimentation has proven that I cannot process starchy carbohydrates as well as I process green leafy or fibrous vegetables.s
I also realize that due to my body type, I am prone to store fat therefore I must eat fewer calories from fat. My fat intake is generally limited to incidental fat in the chicken breast or other protein sources in my diet. With that being said, let's take a look at a couple of products that I have been asked about and see if we can't come up with a couple of tasty treats as well!
The "Diet" Patch
Diet patches are increasing in popularity these days, and it's this popularity that has given rise to the many weight loss patches that are currently on the market. What you need to know is that all diet patches are not the same. That makes it important that you know your product well. Without researching the latest healthy weight loss diet patch information, you can end up with a patch that won't help you lose weight.
Diet patches come in all kinds of varieties. They not only differ in ingredients, but they also differ in how they're used. With so many choices out there, you want to make sure you have access to all the available information on patches. By consulting this website for healthy weight loss diet patch information, you can choose the perfect patch for your needs.
People's lifestyles can vary, and by researching healthy weight loss diet patch information, you can find a patch that fits into your daily life. If you're a physically active individual, you want to be sure you know what diet patches are moisture resistant.
For those concerned with how the patch will look on your skin, you should consult the latest healthy weight loss diet patch information to see what patches are good at concealing. Being armed with information is the best way to find an effective weight loss patch.
There are many people who have to deal with sensitive skin, and when using a diet patch, you want to be sure you've done quality research on the product to avoid any potential skin problems. Some products don't advertise that they are hypoallergenic, but if you do some research on healthy weight loss diet patch information, you will have more options when making a diet patch decision.
A slow metabolism is a dieter's worst enemy. Many of us have had weight fluctuations throughout our lives, and sometimes these fluctuations can lead to a slow metabolism. People are now researching the latest healthy weight loss diet patch information and discovering that diet patches are perfect for giving your metabolism that extra punch it needs. Diet patches have been proven over and over again to help individuals lose weight fast.
Many people are discovering the ease and convenience of weight loss patches. Once you apply your patch, you no longer have to worry about your diet plan. The only action you need to take is to adhere that patch to your skin, and you're done.
There are so many diets out there, and that can make it difficult for people to find the right weight loss method. From pills and patches to Weight Watchers or Jenny Craig, we all end up being bombarded with dieting information. In order to make sure that your diet works for you, consult the extensive dieting information available here.
Lemon Meringue Pie Smoothie
- 10 to 12oz. Crystal Light lemonade or one serving AST Creatine HSC, lemon flavor
- Two scoops Higher Power 100% Whey Power (vanilla)
- Pour everything into a blender.
- Whip and enjoy!
Serving Size (1)
Lemon Meringue Pie Smoothie PDF (111 KB)
Muscleworx Potent Potion
- 1 cup grape juice
- 2 tbsp. lime juice
- 2 egg whites
- 1 very ripe banana
- 1 cup crushed ice
- 1 scoop Higher Power 100% Whey Power (vanilla)
- Pour everything into a blender.
- Whip and enjoy!
Serving Size (1)
Muscleworx Potent Potion PDF (111 KB)
If I can be of any assistance to you, please don't hesitate to call me. I'm happy to speak with you and give you my recommendations without any sales pressure (I hate it when people try to "sell" me, so I wouldn't try that on you).
Please visit my web site at www.muscleworx.com or call my office at (336) 545-6574 to initiate your subscription to my free health and fitness newsletter or to obtain any additional information you may need. Thank you.