Some Fundamental Principles & Concepts (II)

The Macronutrients:

Here we will briefly cover the macronutrients, their role in the body, and basic consumption guidelines.

Protein:Proteins are made up of amino acids, and are used to build nearly every tissue in the body, including muscle. There are 20 main amino acids, 10 of which are essential amino acids.

Essential aminos are ones that cannot be synthesized from other amino acids, and must be supplied in the diet. Therefore, if you are lacking in just 1 essential amino acids, results can be hindered. To ensure that you get all necessary amino acids, consume a variety of protein sources, ideally with one of those being from meat.

Approximately 1 gram of protein per pound of bodyweight is plenty for nearly everyone. For a 200 lb person, this is 200 grams of protein. With proper nutrient timing, muscle mass can often be built with less. However, slightly higher protein intake offers further benefits for fat loss, including hormonal benefits, increased thermic effect, and better maintenance of muscle mass while on a diet.

Good Protein Sources:
Eggs

Fish

Lean red meats

Poultry

Low-fat Fat-free or raw milk

Whey

Casein

Carbohydrates:Carbohydrates are the prime source of fuel for exercise, as well as for the brain and nervous system. Carbohydrates are used to replenish glycogen stores, which is important for providing the body with a store of glucose.

Optimally maintaining glycogen stores are important for sparing muscle proteins from breakdown, as well as optimizing performance in the gym. Aim to consume 30%-50% of your calories from carbohydrates.

Good Carbohydrate Sources:
Whole grains
Oats
Fruits
Fibrous vegetables
Starchy vegetables
Whole grain pastas or breads
Sprouted breads

Fats:Fatty acids are an essential nutrient in the body. With regards to fat loss, they are especially important for hormonal production, including testosterone and thyroid hormones. They also play roles in protein synthesis, immune system health, skin health, joint health, and much more.

Ideally, one should consume most of their fats from certain polyunsaturated and monounsaturated sources. Some of the fats can come from saturated sources, but ideally limit this to one-third or less of total fat intake. Aim to consume 20-30% of calories from fats, most of which are non-animal sources.

Good Fat Sources:
Fish oil

Flax seeds & oil

Olive oil

Fish

Nuts

Coconut oil

Avocados

It can be hard to consume all of your fats from these sources. Eggs & lean meats are ok as a source of fat, but make sure that these make up the smaller, rather than the larger share of your fat intake