Nutrition Programs

“Macro” is short for macronutrient. What's a macronutrient? They're the three categories of nutrients you eat the most and provide you with most of your energy: protein, carbohydrates and fats. So when you're counting your macros, you're counting the grams of proteins, carbs or fat that you're consuming.

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Protein: 10-35% of your daily intake

The Main function of protein is to build and repair body tissue and structures, It can also be used as energy when carbohydrates are not available. One gram of protein equals 4 calories. Protein is vital to building muscle and maintaining weight loss. Out of 22 amino acids, we cannot produce nine, these 9 are called "essential amino acids" and we must get them from our diet.

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While most foods contain some protein, complete proteins come from meats, seafood, eggs, dairy and quinoa. Vegetarians can mix two foods in order to make a complete protein, such and black beans and brown rice. Side Note** you must eat them together though as the body will not process incomplete proteins. 

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Carbohydates: 45-60% of your daily intake

Carbohydrates are your body's main energy source. One gram of carbohydrate equals 4 calories.Red blood cells only use carbohydrates for energy and our brain and nervous tissue mainly rely on carbs for energy. Fruits and Vegetables are also packed with vitamins and minerals that are essential to achieving your fitness goals and decreasing your risk of chronic diseases.

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There are 2 different kinds of carbohydrates:

Imple Carbohydrates- fruits, fruit juice, milk, yogurt, honey, molasses, maple syrup and sugar

Complex Carbohydrates- vegetables, grains, breads, cereals, legumes and pasta

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A note about: Fiber

You should consume at least 25g (women) and 35g (men) of fiber each day.  Fiber is the part of plants and carbohydrates we can't digest. It passes through our dgestive system and keeps us regular. Fiber carries three extra calories per gram, but has lots of benefits. Fiber helps us feel full, helps prevent hemorrhoids and reduces the risk of colon cancer, type II diabetes and heart disease. Avocado, beans, lentils, bran, oats, apples and raspberries are all high in fiber. 

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Fat: 20-35% of your daily intake

Despite their name, fats are not always to blame for weight gain. Eating fat is important to your health. During physical activity our bodies use fat for energy.  One gram of fat is 9 calories. Fats also help transport vitamins and allow us to feel satisfied.

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Trans Fats- The National Institute of Health recommends staying away from trans fat completely when possible. trans fats are also known as partially hydrogenated oils. You can find plenty of partially hydrogenated oils in processed baked goods and fast food.

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Saturated Fats- You can use 1/3 of your total fat intake here, with a max of 16g of saturated fat per day. Saturated fat is found in cream, milk, half and half, butter, cheese and in most meats. 

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Monounsaturated Fats- Aim to get 1/3 of your total fat intake from MUFA's. MUFA's help support your immune system and help protect against rheumatoid arthritis, diabetes and heart disease. Omega-9 is a MUFA. MUFA's are found in olives, avocados, cashews, peanuts, olive oil, almonds and sesamen seeds. 

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Polyunsaturated Fats- The last 1/3 of your fat intake should come from here. Omega-3 and Omega-6 are PUFA's. DFish oil, flax seed, wild salmon, herring, tuna and cod are all sources of PUFA's PUFA also helps support the immune system, reduces inflammation throughout the body, lowers cholesterol and even aids in releasing stored fat, 

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Nutrition Tips

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• Try to eat every 3-4 hours

• Eat 3 meals and 2 snacks per day

• Eat 1-2 hours before your workout; this snack should be mainly composed of simple carbs. Whole grain toast, oatmeal, non-fat dairy or fruit

• Be sure to have your largest meal within 30-45 minutes after your workout

• Drink 80-96 ounces of water per day

• Eat 3-4 cups of vegetables per day

• Eat 2-3 pieces of fruit per day

• Avoid added sugars, sugar substitutes and white flour

• Try to choose whole grain carbohydrate options

• At each meal pair a lean protein with a whole grain carb

• Eat a fruit or vegetable at every meal/snack

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Supplements | No Surrender (nosurrenderlife.com)

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