A Master Class In Macros
How to use flexible dieting to eat the foods you love while getting and staying fit.
- What macros are and how your body uses them
- Protein, Fats, Carbs and Alcohol explained!
- How to calculate macros specifically for your body
- Why counting macros really is the best way to live a balanced life and still reach your goals
- What are these "veggies don’t count” diets?
- The truth about Net Carbs
- Tools and tips to track your macros
I say “bare minimum” because this amount is only what you’d need to prevent protein deficiency. Once you turn on beast mode though, your body will be left wanting if that’s all you’re taking in.
For those who engage in exercising hard enough to actually progress their appearance and performance, protein requirements jump up to 0.71 to 1.1 grams per pound (or around 1.4 to 2.4 grams per kilogram) of lean body mass. Notice that’s about 2 times more. This hypothetical 150 lb. (68 kg) monster rocking 12% body fat would thus require about 94 to145 g of protein each day to effectively crush their goals.
One final note on protein: Youcan have too much of it. Contrary to what you may have heard, your body can break down protein into glucose (sugar) and store it as fat. It's a very inefficient process, but it is possible so don't overdo it.
If you’re eating slower digesting carbs most of the time, that’s ideal… Things like whole grains, fruits, and vegetables will protect your insulin response (think avoiding type II diabetes), increase energy levels and performance all while keeping you lean. Without even trying you’ll also be getting better vitamin and mineral intake, more fiber, and you'll feel fuller longer.
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