There are 3 main macro nutrients, the 3rd most important nutrient is fats, the second most important nutrient is protein and the most important nutrient is carbohydrates.
The recommended daily amount of fat for a male varies but it is approximately 40 - 45 grams a day. There are good fats and bad fats.
- The good fats (HDL) consist of Olive oil, flaxseed oil, raw fish, nuts and avocado.
- The bad fats (LDL) consist of cooked or fried food, or any fat of animal products and of course fast food.
Fats function is the development of cell membranes and hormones. When we are dieting our body tries to push out the bad fats from our sell, thus getting us leaner but if our body isn't getting enough good/useful fat the process of removing the bad body fat is a lot harder, by eating enough good fats bad fats remove themselves easier as they are assisted by the good ones. So the term you have to eat enough fat to loose fat is completely correct.
Many people believe that the amount of protein is about 2 to 2.5 grams per pound of body weight. Well there are many theories on this and from what I have come to believe and am doing right now is having just less than 1 gram of protein per pound of body weight.
To rebuild the cell wall of the muscle after being broken down by daily activities, sport or weight training.
Protein is a combination of 22 amino acids, the body naturally produces 14 of them but you have to provide the body with the other 8 through nutrients from food and supplements. The 4 best food sources of protein are:
- Meat - 20/30g per 100g (chicken, fish, turkey, beef, lamb)
- Beans/Legumes - 15g/100g (soy beans, lentils, chick peas, tofu)
- Dairy Products - 10g/100g - (milk, cheese, veggies)
- Nuts - (almond, cashews)
Carbohydrates are the most important macro nutrient. You should get about 1.5 - 2 grams per day per pound of body weight a day when dieting or trying to stay healthy.
Carbs are essential for the brain to work properly and for proper muscular contraction.
Carbs can 1 of 4 places after being eaten, it can go to:
- The liver, stored as glycogen.
- Turn into glycogen for the muscles.
- Go into the blood stream as energy
- And finally get stored as body fat if the glycogen has been in the blood stream for more than 2 hours.
If no form of carbohydrates are consumed for a period of 5 to 6 hours muscle ketosis occurs where the body gets energy from the muscles, there for it is an important idea to eat frequent small meals.
The GI Factor
The GI factor basically relates to how fast the glycogens from the carbohydrates are released into the blood stream. Here is an example:
- 100 - Glucose
- 90 - Refined Sugar
- 80 - Fruit
- 70 - Starchy Carbs(rice, pasta, bread, potatoes)
- 60 - Beans
- 50 - Non Starchy Carbs (veggies)
Until Next Time,