Day 2 : Macronutrients Balance 🥭🥑🍗

Apr 8 (edited) • Challenge

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)

70g of fats ( took 1.2 ratio as my minimum as I do endurance sports and this require more fats in the diet )

📊For example, let's assume that your daily calorie intake is 2000 kcal per day and the desired ratio of nutrients is 20% protein, 30% fat and 50% carbohydrates. Then the calculation of nutrient grams would be:

Protein: (2000 x 0.20) / 4 = 100 g

Fats: (2000 x 0,3) / 9 = 67 g

Carbohydrates: (2000 x 0,50) / 4 = 250 g

❗Note: Adjust based on training intensity! More carbs on long-run days, more protein on recovery days.

❗Note: The ratio of macronutrients will vary with the type of activity (running, triathlon, gym) and goals (weight loss, muscle gain, body recomposition), but the approximate ratio for the average non-exercising person will be as follows. Weight gain or loss is mainly regulated by carbohydrate intake.

Basically, the trend is that the food we can easily find in supermarkets and cafes rarely has the right balance. Restaurants add a lot of fat and sugar to make the food tasty and skimp on quality protein. We have habits that have been ingrained in us from childhood or imposed on us by society. This is why it is so important to understand not only the total calorie content of the diet, but also the macronutrient ratio. This will help us make the right dietary changes without chaos and misunderstanding. By moving these or those parameters, we can observe how we feel and draw conclusions.

Most people (90%):

❌Not eating enough protein

❌Eating too much fat

❌Not eating enough complex carbohydrates during the day

❌Not eating enough fibers

As a result:

🍕Eating high-calorie snacks to make up for the energy deficit caused by not eating enough complex carbohydrates during the day.

🍨Feeling hungry because of low protein intake

🥬Not getting all the micronutrients they need (minerals, vitamins)

😔Feeling tired, irritable, thinking a lot about food

🤷‍♀️Slow down metabolism due to dietary restrictions

TASK ✔️

Use an app (Yazio, Fatsecret or similar) to track your meals for next 3 days. Do not make changes in your diet- just track current ratio.
Note the % of carbs, protein, fats you’re eating.
Observe: Are you too low on protein? Too many fats?
SHARE your results 👇