Macros

Macros-Otherwise known as macronutrients, macros are nutritional components of the diet that are required in relatively large amounts: protein, carbohydrate, fat, and the macro-minerals. Alcohol is also considered a macronutrient, but not often ingested by fitness enthusiasts in large quantities. This section explains the benefits of understanding what foods are rich sources of the individual macros, however most recently, nutritional programs that count the primary food macros, protein, carbohydrate and fat, without considering the actual foods that contain the macros has become increasingly popular.

How much do I eat? How many calories? What percentage of macronutrients should I be eating? These are all common questions in the fitness world. I touched on BMR in my second article, but I will hit on that a little more here as well as try to find the macro ratio's we should target. It's certainly a wise practice to balance between macronutrients, but a single perfect ratio for everyone just doesn't exist. Ok so let's start with step one: finding your BMR.

If you’re trying to live a healthier lifestyle, you’re most likely going hard in the gm, avoiding fast food dieting fads, and probably focusing on squeezing more protein into your diet to fill you up and build lean muscle. What you probably haven’t been thinking about….Micro-nutrients. And while it’s common to zoom in on whole grain carbs, “healthy” fats (like olive oil or nuts), and lean protein when trying to conquer weight loss, not as many think about micro-nutrients.

Often times we see that word, either when reading about nutrition or on a sport supplement. What is recovery and how important is the post workout phase?

For any athlete or a person who is seeking results recovery is crucial. If you fail to be fully recovered, for the next physical attempt, which can be the next day or in few hours for some athletes. That can result in bad performance, quick fatigue, weak ability to finish a certain exercise, and if you are in a game then most probably you will lose.

Editor's note: If you're still confused with statements like, "a calorie is not a calorie", or how many NET calories your body actually gets from from protein, carbohydrate and fat, you're not alone. This debate has been kicked around for years by two main camps. In one corner are those that apply the First Law of Thermodynamics to nutrition, which essentially argues that the difference between calories ingested versus calories expended will dictate whether weight is gained or lost. The opposition reminds us that when calories are equal, increasing the percentage of protein in the diet usually results in greater fat loss.  In this in-depth analysis of a protein overfeeding study, leading researcher Brad Schoenfeld, Ph.D, C.S.C.S helps explain how calories really count.

Turning an island favorite comfort food into a nutrient dense post-workout meal. Your post-workout meal is usually the time you want to load up on good carbohydrates, while keeping fat intake moderately low in order to replenish muscle glycogen stores after an intense training session. The Loco Moco is a Hawaiian island dish that is very delicious, but at the same time can contain poor quality carbohydrates in combination with too much fat, and the bad ones at that! Here are a couple adjustments and food exchanges you can do to make the Loco Moco dish a healthy post-workout meal…

Much debate exists amongst diet gurus, these days. Many different methods have shown great anecdotal results; and while it may be debatable whether this is despite or rather because of their fundamental differences, the so-called “If it Fits Your Macros” (short IIFYM) approach is unquestionably among the most argued ones. From a very general standpoint you could say that IIFYM is concerned only with the quantity of the food in your diet and not about its quality. Shades of gray do exist, though and not everyone approaches the idea of it’s all about quantity, so discard quality in the exact same manner. This article will provide brief overview of the fundamental principles of this concept, their consequences and a discussion on whether it’s quantity, quality or maybe something in between that will help you to build and maintain that shredded 6-pack so many dieters are striving for.