Nutrition – Macros, Micros, Protein, Fats, Carbs…

fat loss, motivation, nutrition, weight loss | 36 comments

It is important to understand what goes into our bodies:
  • MACRO-nutrients (Macros)
  • MICRO-nutrients (Micros)
Focusing today on Macronutrients (macros) – these include protein, fats and carbohydrates which provide structural material and energy, so food is the fuel you need.  So, in essence, food is the fuel that your body needs, day to day; and the right type and quantity of fuel is based on your individual body, goals, level of activity and the exercise plan you follow… yes, go out and enjoy a meal at the weekend with family and friends but learn to associate food as fuel.
You don’t overfill your petrol tank, so don’t overfill your body.  And equally, you wouldn’t drive your car down the M1 on an empty tank, so don’t run your body on empty.  The more active you are, the more fuel your body will need, unless you’re losing weight and in which case, you will likely be in a controlled calorie deficit.
All of our bodies and our goals are different, so depending on our individual bodies and goals we can actually calculate what calories we need, which we then break down into what macros (proteins, fats and carbs) we need to consume in a day.

So for example, if your goal is to lose weight, and even if you consumed the correct macros Monday to Thursday, but then you over consumed Friday to Sunday, this would NOT help weight loss.

Protein

So focusing on protein…

  • Protein is essential to build and repair muscle and organs
  • Protein is great no matter what your goals are; lose weight, tone up, build muscle – it is great for all of us
  • Protein is an important building block of bones, muscles, cartilage, skin and blood
  • Protein keeps you fuller for longer therefore you will snack less and crave less
  • Protein requires your body to use more energy to digest it therefore burning more calories! Again, great for weight loss!
  • Protein gives better strength gains from training therefore you will reach your goals quicker!
  • Protein is a vital brain food ideally from high quality animal sources
  • Protein aids better all night sleeping than those on high carb diet
  • Protein is awesome!

 

High Protein Foods

  • Animal Sources;
    • Eggs
    • Meat
    • Poultry
    • Dairy
    • Fish
  • Non-animal sources;
    • Soy foods
    • Buckwheat
    • Quinoa
    • Tofu
    • Soy milk

High Protein Snacks

Greek yogurt:

  • Greek yogurt contains about 20g in a 200g serving
  • It’s thicker and creamier than yogurt, making it a satisfying treat
  • Can be eaten on its own or with some fruit

Cottage cheese:

  • Low-fat cottage cheese is an excellent source of protein
  • Provides 10g of protein per 100g and less than 100 calories.
  • Can be eaten as a snack or with a salad and some cold meat perhaps

Hard-boiled eggs:

  • The quickest and easiest way to eat eggs
  • With one egg containing approx.1.6g of saturated fat, 6g of protein and only 78 calories, they’re as healthy as they are tasty
  • Keep a bowl of cooked eggs in the fridge for a quick snack

Whey protein:

  • Whey protein is an awesome on-the-go protein snack: just add water and you’ve got yourself a tasty, nutritious shake
  • It is perfect for just after training as it builds and repairs your muscles and can be consumed straight after your workout
  • One serving of a good protein provides 20g of protein as well as essential amino acids, vitamins and minerals – and all at under 120 calories.
  • I recommend MyProtein Impact Whey (8% off for all my customers when you use this link to shop then apply code: PREAFITNESS8 at the checkout)

Hummus:

  • Serve with some carrot, celery, cucumber sticks and dip them into a tub of hummus.
  • They are delicious and contain high levels of vitamin B6 and fibre.

Nuts:

  • Raw preferably almonds, cashews, walnuts or pistachios, nuts are a healthy high-protein snack choice
  • Nuts are also high in fibre which, along with protein, will keep you feeling full for longer.
  • Nuts contain heart-healthy fats, keep to about a handful of nuts per serving
  • Can be eaten as a snack or cooked in foods

Pumpkin seeds:

  • Pumpkin seeds are awesome!
  • They are high in protein and contain healthy fats, fibre and antioxidants that are beneficial for the heart
  • An excellent source supplements that we need –  magnesium, zinc, iron and vitamin E.
  • Can be eaten alone or great in salads

It is often easier to go for salty carbs and sugary treats… People often say; ‘I’m more of a sweet person’ or ‘I’m more of a savoury person’ – these are just habits and cravings you have conditioned your body to want, but your body deserves better.

Keep a supply of healthy, protein-rich snacks on standby… in your handbag, in your car, at your office desk and you’ll reap the rewards every single day.

If you would like to hear more from me and see more of my day to day life feel free to:

Prea xx

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