Learning Nutrition 101 will help you to create a healthier, more informed life, with the ability to control your weight, mood, and energy levels.
In this episode you’ll learn about Nutrition 101, plus…
- Macronutrients, and what they are..
- What are carbs, fats, and proteins.
- What do carbs, fats, and proteins do in your body.
- How much of each you need.
- And much, much more.
What are macronutrients (aka macros)
What are carbohydrates (aka carbs)
– Bread, pasta, rice, fruit/berries, grains, cereal, sugar, oatmeal
– Vegetables. Yes vegetables are carbohydrates!
What are fats
– Butter, oils, meat fat, avocados, nuts
What are proteins
– Meat, fish, nuts, dairy, cheese
What do carbohydrates do inside your body
– Carbs provide energy for brain and muscles.
– They get converted to body fat (adipose tissue).
What do fats do inside your body
– So much!
– Cells, hormones, skin, vitamin absorption, energy
What do proteins do inside your body
– Repair tissue (muscle, hair, skin, eyes, organs…), enzymes, hormones, energy in some cases.
Not all foods are created equal
The glycemic index
– The speed at which a carbohydrate is converted into a sugar in the body.
– In most cases, lower glycemic foods are a better choice.
Examples of high glycemic carbohydrates
– White bread
– White rice
Examples of low glycemic carbohydrates
– Old fashioned, or steel cut oatmeal
– Whole wheat (read high fiber) grains (bread, pasta, etc)
Interesting facts about the glycemic index
– If you combine fats, proteins, or soluble fiber with carbohydrates it will lower their glycemic index.
– Higher glycemic foods will replenish muscle energy stores after a hard workout faster than low glycemic foods.
Nutrition 101 – Fats
– Despite popular belief from the media, fats are essential for living a healthy, high energy, lean existence.
– Every heard of essential fatty acids?
– Not only are they essential, but in most cases fats are not the number one culprit in gaining body fat.
Nutrition 101 – Proteins
– These aren’t only for meat heads, they are for everyone.
– There are essential, and non essential amino acids.
– Amino acids make up proteins. So when you hear the word protein, you should be thinking of the quality of amino acids that make up that protein.
– You need to have complimentary amino acids to make complete proteins to fuel your body properly.
For setting up your carb, fat, and protein ratios listen to Setting up your diet for success at allaroundjoe.com/88.
Essentially… you’re shooting for 40% carbohydrates, 30% fats, and 30% proteins.
To figure out these numbers, you’ll want to start by figuring out your protein requirements. Shoot for 1 gram of protein per ideal pound of body weight. You can do this very easily with the MyFitnessPal app on your phone.
Figuring this out will give you the correct number (in grams) of carbohydrates, fats, and proteins to eat each day.
Resources and links mentioned in this podcast
Partners mentioned in this podcast
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