Episode 006 – Macros – Protein, Carbs, Fats – What are they and how to make them work for you!

Protein

  • Amino acids
  • Animal vs. Plant protein
  • 4 calories/gram
  • Recommended intake – .75 – 1.00 grams per lb of body weight (example: 200 lb = 150 –  200 grams)

Carbs

  • 3 major classes
  • Monosaccharides – simplest form
    • Glucose
    • Fructose
    • Galactose
  • Oligosaccharides – one or more Monosaccharides
    • Sucrose
    • Maltose
    • Lactose
  • Polysaccharides – 10+ Monosaccharides
    • Starches and dextrins
    • Glycogen
    • Insulin
    • Cellulose
    • Pectin
  • 4 calories/gram
  • Recommended intake – 130 grams per day for the general population.
    Fiber – 35g (women) 50g & (men)

Fat

  • Saturated
  • Unsaturated
    • Monounsaturated
      • Olive oil
      • Avocado
      • Peanuts, Pecans, Almonds
    • Polyunsaturated
      • Omega-3 / Omega-6
      • Flax
      • Hemp
      • Fish
      • Canola
      • Safflower
  • 9 calories/gram
  • Recommended intake – body weight * .3 to .5 (example: 200 lb = 60 – 100 grams)

Optimal Ratios For…

Question of the week

How much water should I be drinking?

http://www.yourfitnesspath.com/are-you-drinking-enough-water

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