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Counting Macro’s: the nutritional change you need?

I’m counting macros. I’m flexible dieting. Nett carbs count. 

I have no idea what I’m eating!

The world of nutrition is full with so much information, adverts, advice and jargon - but getting your nutrition right for you is pivotal! 

Not only for your performance in the gym, but also your everyday health and even the length of your existence!

So what are macro’s? Macronutrients - protein, fat and carbs. Each have different processes for the body and each have a greatly different effect on how our body functions.

They also contain varied levels of calories:

Protein = 4 calories per gram 

Fat = 9 calories per gram

Carbohydrates = 4 calories per gram

( Alcohol is also 9 calories per gram and has little or no nutritional benefit! )

So how you put your nutrition together depends on the balance of these nutrients.

But there is so much more too it that calories in and calories out, a few key points are:

- Micronutrient content, these are the vitamins, minerals and all other aspects of food that continue to our overall health. Natural, grown foods are likely to be high in micronutrients and bland, colourless processed foods are likely to be devoid of thee nutritents or have them artificially added (although they’re present, in many instances the added nutrients are not as bioavailable to the body as natural)

- Fat is higher in calories, but it should make up a good total amount of your food intake. Fat, healthy fats well managed, doesn’t make you fat!! Healthy fats like avocado, extra virgin olive oil and nuts are incredible health and contribute to many of the most important functions of the body.

- Carbohydrates are hugely overconsumed and cause a great deal more issue for the body. Carbohydrates are more or less energy and when you eat them your body has to figure out what to do with that increase. This causes an insulin response and this can take you down a terrible path of ill health if managed poorly. The more you stimulate insulin, the more resistant you become to it and the greater stimulation you need to facilitate your desire for those high energy foods. Fast forward through that cycle and you can find yourself as insulin resistant and in the grip of metabolic disease - namely obesity and diabetes.

- Carbohydrates are directly involved in lipogenisis - fat creation! When more energy (carbs) are available your body stores fat and instead tries to burn that energy, whatever is left over is stored. Stored as fat! Pretty simple!

- Carbs can be important in a diet and the best time to consume them is after a hard workout. You should also look to natural, low glycemic load carbs like sweet potato, to minimise insulin response whilst replenishing glycogen stores in the body.

- Protein is pivotal in the maintenance of muscle mass and a healthy overall state. Everyone will require a different amount of protein relative to their goals, activity level and current physiology.

- Creating the correct balance of macros can be the key to everything you want from your food - Performance, aesthetics and most importantly your health!

The best way to track your macros is with ‘MyFitnessPal’ a free app that makes it easy to log all of your food and calculates your calorie and macro totals. 

You’ve likely used it at some point, but having your details individualised and a plan specifically created can be the difference to succeeding or failing!

Make the choice to be better than ever and to track your intake by setting up an initial nutritional consultation with Michael at CrossFit YO4.

Whether you need to eat more, eat less or just choose the right things we can help you make the right choices, enjoy the freedom of confidence in your food and reach all of your goals in the process.

From there we also have monthly nutritional coaching that gives you accountability, meal planning, assessments and tracking.

Nutrition is the foundation of your life. If you want to feel good, look good and be healthy you have to know what you’re eating.

This is your chance!

Contact us now:


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