Learning your Marcro's: Protein 

Continuing with our discussion about macros, this week we are focusing on protein! Protein is made up of amino acids and is essential in building muscle mass. Many people aren’t eating enough protein on a daily basis. The recommended protein intake is .8g of protein for every kg of body weight. So if you are an adult who weighs 80kg, you would need to eat 64g of protein per day. If you are athletic, it is even more imperative that you are eating enough protein so your muscles can repair themselves and grow stronger.

Why are there essential and non-essential amino acids?

Our body is able to create 12 amino acids, these are called non-essential amino acids. The remaining 9 that our body can’t create are called essential amino acids, as we must get them through our diet. Foods containing all 9 amino acids are called complete proteins. That’s why it’s important that we eat a variety of protein rich foods to ensure we are getting all the amino acids we need. Examples of foods that are complete proteins are: red and white meats, fish, eggs, dairy, soya, and quinoa. It is also possible to combine foods strategically to create complete proteins, for example beans and rice!

Are Protein Supplements Necessary? When Should I Take Them?

Protein supplements can be a quick and efficient way to increase your protein intake. Protein powder is the most common form of protein supplement available. It can be easily thrown into a smoothie, on breakfast cereal, in pancakes, or timed efficiently for optimal results. After a workout for example, it is ideal to have protein 15-60 minutes afterwards. This time frame is called the anabolic window, and studies show protein is better used and metabolized during this time. Many different kinds of protein powders exist, with the most commonly used being whey protein and pea protein. Both are easily absorbed into the body and contain all 9 amino acids.

Learning your Marcro's: CARBOHYDRATES 

In this week's topic and future topics we are going to discuss Macros. Again, to recap on last week's topic, macros make up all of our daily total calories and calories are energy that we get from food. Macros consist of Carbohydrates, Fats, and Proteins. I am sure you have heard of these before in high school phys-ed classes or on the cover of fitness magazines‘ FAT IS BAD’ or ‘ WATCH YOUR CARBS OR YOU WILL GAIN WEIGHT!’ or ‘ YOU HAVE TO GET YOUR PROTEIN UP’. There are so many tabloids that try and strike fear into you to avoid certain foods, with a new fab diet out seemingly every few weeks how do you keep up? With this discussion we want to talk about what each of the macros does for your body and how to properly manage them to achieve your goals. 

What Do Carbs Do? 

First we will talk about Carbohydrates, or Carbs. These are your main and immediate source of energy. They are helpful with function and fuel of your brain and central nervous system (CNS), heart muscles and kidneys. They are broken down and converted into a sugar called glucose. Glucose is the main source of fuel for all cells in our body. For the average person, carbs will make up 60%, if not more, of your daily calories or macros. Your body thrives off carbs, it loves them. Eating carbs can actually make you happier, with the act of insulin secretion it can increase a serotonin release (which is your happy hormone). So, how can carbs be bad if they do all of this good? 

How Can Carbs Be Bad? 

Well like any good thing, too much of it can lead to something negative. If you ingest too many carbs your blood sugar levels can get too high (carbs which are broken down to glycogen sugars). This causes your body to make more insulin, which tells your cells to save the extra glucose as fat. It can lead to diabetes and other related health issues. 

How to Manage Carbs? 

Like we said before, so many diet plans out there say stay away from carbs however what we want you to think is to manage carbs. They are critical to your daily performance. They are your first source of energy your body uses but any unused calories are burned as fat in your body.  To manage carbs efficiently you will need to know the difference between ‘Good’ and ‘Bad’ Carbs 

Are All Carbs the Same?

All carbs are not created equally. There are two main types of carbs, simple and complex. Simple carbohydrates are broken down quickly by the body to be used as energy. Simple carbohydrates are found naturally in foods such as fruits, milk, and milk products. They are also found in processed and refined sugars such as candy, table sugar, syrups, and soft drinks. Complex carbs pack in more nutrients than simple carbs. They're higher in fiber and digest more slowly. This also makes them more filling, which means they're a good option for weight control. They're also ideal for people with type 2 diabetes because they help manage blood sugar spikes after meals.

Can Managing Carbs Change my Body Composition?

Yes. In regards to low-carb diets and body composition, low-carb consumption has a direct connection to muscle mass. Glycogen stores account for the primary energy source that muscle groups use to provide energy. When carbs are reduced, muscle glycogen concentration is also reduced, decreasing energy stores. This is also why bodybuilders tend to avoid low-carb diets as they can hinder their ability to maximize their workouts. High-carb diets are associated with a naturally lower intake of calories, which is crucial for weight loss. A moderate consumption of carbohydrates (47-64%) has been related to a lesser likelihood of being overweight or obese in healthy adults. This means that whatever your goals are, eating carbs is important.