What Are Macronutrients?🧬 Macronutrients are the three main nutrients your body needs in large amounts: Carbs, Protein & Fats They help 'build' the foundation for the body's basic functions and are a source of energy. In order to protect yourself and your body, it is important to maintain a balanced diet, taking into account the daily dose of nutrients. ✅ Proteins - They have been described as the body's main 'building material', but this is by no means their only function. Hormones and enzymes made from proteins regulate metabolic processes. The dermis is made up of collagen, keratin and elastin proteins. Skeletal muscles move the body, and smooth muscles of the internal organs are responsible for peristalsis and regulating the lumen of blood vessels. Immune cells fight bacteria and viruses, and blood components transport nutrients around the body. All these functions are carried out by protein structures. ✅ Carbohydrates - The main source of energy. Complex carbohydrates (polysaccharides) are broken down by enzymes and converted into glucose. The oxidation of glucose provides energy for all life processes. Polysaccharides create an energy reserve in the body - in humans called glycogen. Complex carbohydrates, which are not digested, help the gut to function properly and 'feed' the beneficial microflora in it - these are fibre. ✅ Fats - They are necessary for the production of hormones, the assimilation of fat-soluble vitamins, the maintenance of elasticity of vessel walls and intercellular membranes.Fats form a cushion of fat between internal organs, protecting them from shock and displacement. The balance of Proteins , Carbs and Fats can be calculated in grams per kilogram of body weight or as a percentage of the required calories in the daily diet. 📊Daily norms of macronutrients per 1 kg of weight:📊 1.5-2 g protein 0.8-1.5 g of fat And carbs should be calculated according to energy consumption Me: weight 59 kg 118 g of protein (took 2 g because I train alot)

I know calories can make you anxious. You will say: it's complicated, boring, old-fashioned or even dangerous for mental health. There are fancy types of diets: interval fasting, intuitive, paleo, keto plant-based and so on - everything but not the principles of the scientific approach to food. The truth is that calories were invented as a tool, a measure of energy. I believe that basic understanding of how our metabolism works can help us achieve our goals more efficiently. That is why I want to teach you to understand how our energy metabolism works and to decide for yourself how much energy we need to use to achieve certain goals. 🟢Goal: understand your baseline calorie needs (BMR), active calorie expenditure, and how to calculate total daily energy expenditure (TDEE). 🟣Purpose: The foundation for setting calorie goals (weight loss/maintenance/gain). Maintaining energy balance, avoiding red-s (relative energy syndrome in sports), eliminate vitamin and mineral deficiencies. 👉Basal Metabolic Rate (BMR)👈 So our bodies need energy mainly to keep us alive - breathing, blood circulation, body temperature, organ function and so on. The energy required for these processes is called basal metabolic rate. Our basal metabolic rate can be calculated using this formula: Mifflin-St Jeor Equation : - Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5 - Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161 My baseline metabolism : (10x59) + (6.25 x 168) - (5 x 31) - 161 = 1324 cal 🛌We have calculated the amount of energy our body needs even if we lie in bed all day.🛌 It is important to realise that we should never approach such low levels of energy intake when we are moving, walking, talking, exercising, as this would mean a severe energy deficit. However, when trying different diets to lose weight, people often limit themselves to consuming even less energy than they need to maintain their metabolism. ⛔

It's well known we don't always have the energy or the mood to go running. Or to do exercises. 💥My motto is: if I am not motivated to train today, then I will train without motivation. Discipline is the key. When I feel really lazy and not motivated: ▶️I tell myself that a slow, easy run will give me more energy for the rest of the day than sitting on the sofa. I tell myself that I will not regret about choosing to run. ▶️I tell myself - people are designed to move every day. The more we move, the easier it gets. The more I sit, the fewer years of quality life I will have. ▶️I tell myself - it is good for your mental health. Running releases tension. ▶️I think about people who don't have this privilege in life - to be able to run. 👇Share your methods with others - lets help each other to be more motivated and consistent👇

Hey everyone! 👋 My name is Ariadna, and I’m on a mission to build this community into the best running group one on Skool! 🎯 I’m an adventurous person and a semi-professional runner. Recently, trail competitions have helped me combine my love for exploration and running, which has been an incredible journey. 🏃‍♀️⛰️ I’m passionate about helping others become better runners, no matter the distance or goal. As a professional online coach, I work with people to prepare for specific competitions or simply improve their overall health and fitness. Besides running, I absolutely love the gym! If running weren’t my biggest passion, I could easily see myself becoming a bodybuilder or crossfitter. 💪 I also love traveling, and one of my biggest goals for 2025—and for this community—is to organize an actual running camp! 🌍🏕️ Now, I’d love to hear about YOU! Tell us: 1️⃣ Where you’re from. 2️⃣ What brought you here? 3️⃣ A fitness goal or dream you’re working toward.