So we have covered calories or energy consumed. Next we have cardio and how important it is beyond just being additional calories used. This post, we are going to go over optimizing the calories you consume by adjusting the macronutrients. I can go much more in depth on each, but this will give a good overview so you can determine how much you need. If you would like a more in depth explanation on any of these, please let me know.
Nutrients are substances that provide nourishment to maintain and progress life. Micronutrients are vitamins and minerals consumed in smaller quantities. Micronutrient deficiencies aren’t a huge concern in Western cultures with a few exceptions:
Vitamin D deficiencies can be common in Northern countries due to the lack of time spent in the sun. We can thank Charles Scriver for fortifying foods like milk and cereal with vitamin D. It can also be found in foods such as fish, eggs and mushrooms.
Iron deficiencies can occur in women and people who don’t consume much red meat. Leafy greens, legumes, fish, quinoa, pumpkin seeds, organ and red meats are great ways to get iron in through your diet.
B12 deficiencies are common in people who follow a vegetarian or vegan diet because most natural sources of B12 are meat or dairy products. There are vegan options fortified with B12 but supplementation may be needed.
In general, as long as you are consuming complete proteins, healthy fats, fruits and vegetables, you should be okay. If you have any questions about micronutrients, let me know.
Macronutrients are carbohydrates, fats, protein and water. Macros are consumed in larger quantities and contain calories-with the exception of water. These are what we are going to focus on, since they are easier to track and getting sufficient amounts of each should get in your micronutrients.
Water:
The recommendation of 8 glasses per day is a bit dated. Your body is over 60% water, so it makes sense that the amount of water you require is not one size fits all. A better way to know how much water you should be drinking is to take your body weight, divide it by 2 to get the amount of ounces and then again by 8 to get how many cups. So a 200 lb person should have 100 oz, 12.5 cups or about 3 L per day. If you find you struggle to drink anywhere near that amount, find out how much you normally drink in a day and then add an extra cup.
Exercise increases the amount of water you need each day by about 1 cup or 7-10 oz every 10-20 minutes of exercise. Which is super broad and not overly helpful. You can weigh yourself before and after a workout to determine the amount of water you’re losing and replace it with 2-3 cups per lb lost. There are also various recommendations about hydrating before, after and during exercise.
To make it simple, show up hydrated and don’t count the water consumed during your workout towards your daily intake goal. If you feel thirsty, you are already mildly dehydrated. Keep a water bottle with you at all times and drink it. Put reminders in your phone, set amount goals throughout the day, whatever gets you to drink water, do it. Try adding a cup of water to your morning routine before you have your coffee, your body will feel so much better. I was reading a book and they used the analogy of starting your day with a glass of water having the same effect as warming up your car, how it lubricates things and gets your day started.
Before I get into protein, I want to make sure you read all the way through, including carbohydrates. Every macronutrient has a job to do and yes your body will figure out how to find resources elsewhere, but usually at the expense of something else. Just choose healthier options and then you won’t need to cut out entire nutrients.
When setting your goals for the following nutrients, you will find that the MyFitnessPal app uses 5% increments unless you have the premium subscription. Just use the percentage closest to the number you are shooting for and if you set it below the target remember it’s okay if you happen to go over for that nutrient.
Protein:
Protein is essential for both maintaining and building muscle. It also plays a crucial role in supporting the immune system and promoting healthy hair and skin. However, most people do not consume enough. The recommended minimum protein intake for the average adult is 0.8 grams of protein per kg of body weight. But we are not average people looking to simply survive. We are active people who would like to build and maintain muscle mass so we can live happier healthier lives.
A common recommendation is 1 gram per lb of lean body mass. If you have spent any time on social media, the “lean” part is often removed from this recommendation because it’s easier than explaining what lean body mass is or how to find it. You can find your lean body mass by finding your body fat percentage and then subtracting that percentage of your body weight from your total body weight. But then there is the issue of how accurate a body fat percentage measurement is.
I recommend somewhere between 1.2-1.7 grams per kg of body weight. You would be on the higher end the more lean you are, since your lean body mass would be a larger percentage of your total weight. This is also a large range because if you’re currently barely hitting 50 grams of protein in a day and hop up to 150, in the most elegant way possible, your intestines will not be happy with you. 20-30% of the calories from protein consumed go into its digestion and absorption, making it the most thermogenic macronutrient. Consuming more protein increases the Thermogenic Effect of Food portion of your TDEE. However, with the higher energy requirement to digest it, drastic increases in the amount you consume will require some adaptations. Start by focusing on adding protein to every meal and work your way up to the goal you set. We will get into the importance of fiber shortly, but it will make the increase in protein easier to adjust to.
When you know what your grams are, My Fitness Pal will show you the grams associated with each percentage. Or you can multiply your grams by 4 (the amount of calories per gram of protein), and then divide it by your total calories to get the percentage.
Fats:
Fats are great for keeping you full longer. They take the longest to digest because they require bile from your liver to break down, which it doesn’t come in contact with until it’s in your small intestine. Fats are also needed for brain function which can help improve your mood and sleep. They can also improve your skin and bone health, decrease fat in your liver, improve blood sugar and inflammatory response.
Fats have recovered their reputation fairly well since a study following the Second World War demonstrated links between saturated fat and heart disease. Saturated fats are the ones found in animal products and tropical oils like palm and coconut. Saturated fats increase Low Density Lipoproteins (LDL) levels or bad cholesterol, which in excess, does increase one’s risk of cardiovascular diseases. Keeping your saturated fats under 10% of your total calories works well for most people, some people can handle more, others less. To find the exact grams of saturated fat that would be, multiply your total calories by 0.1 and then divide by 9 (the amount of calories per gram of fat). Trans fats are the ones to avoid if possible. They increase your LDL and lower your High Density Lipoproteins (HDL) or good cholesterol. Trans fats do occur naturally in animal products and through cooking methods, which is fine in moderation. Artificial trans fats however, have been restricted by the FDA but can still occur in small amounts in processed foods.
Unsaturated fats are the fats you want to be looking for. Monounsaturated fats not only lower your LDL, they also increase your HDL. HDL removes LDL from your arteries and sends it back to your liver so it can be broken down and then removed from your body, reducing your risk of cardiovascular disease. Polyunsaturated fats lower LDL as well. If you really want to get into it, shoot for 10-25% from monounsaturated fats and 6-11% from polyunsaturated fats.
Fun fact: The fat content of almonds is 80% monounsaturated fat. They’re also great sources of fiber.
20-35% of your calories should come from fat. I usually suggest that those who enjoy avocado, nuts and fish or are hesitant to trust carbs go with 35%. Women need more fat than men due to differences in physiology. Most people should shoot for at least 60 grams or 30%.
Carbohydrates:
Carbohydrates are the most recent nutrient to be villainized and I can not find where exactly it originated from. The Keto diet originated in the early 1900’s and in 1921 was used as a treatment for epilepsy. However, that doesn’t explain why a century later people are choosing to avoid carbohydrates. While it's true that excess consumption of any nutrient can lead to weight gain, demonizing carbohydrates overlooks their essential contributions to our well-being.
Carbohydrates serve as the primary source of energy for our bodies, with the brain alone requiring 110-145 grams per day for optimal function. Carbohydrates also play a vital role in the digestion of other nutrients, emphasizing their significance in overall health. Once you have set your protein and fat goal, your carbohydrates should be whatever is left. Usually between 40-60% of your calories.
Moderation and mindful selection of sources are key. Opt for nutrient-dense carbohydrates found in fruits, vegetables, whole grains, and other wholesome foods. These will not only provide energy but also offer essential fiber, vitamins, and phytochemicals for optimal health.
Fiber is great for keeping you full longer, stabilizing blood sugar levels, and promoting gastrointestinal health. Aim for at least 25 grams per day for women and 38 grams for men, gradually increasing intake to allow your body to adapt.
Recent studies have shed light on the process of glycation from excessive glucose spikes. Glycation is a chemical reaction where glucose molecules bond with proteins or fats. This can lead to adverse health outcomes. While excessive glycation can pose risks, it's important to note that under normal conditions, this accumulation is unlikely to reach problematic levels. Here’s an article I found on it if you also find this interesting.
Consider the order in which you consume your meals. Start with fiber-rich vegetables, followed by proteins and fats, and finish with simpler carbohydrates to minimize glucose spikes and curb cravings for less nutritious options.
Carbohydrates are not the enemy but rather an essential component of a balanced diet. By choosing nutrient-dense sources and incorporating mindful eating habits, we can enjoy the foods we love while also improving our health and fitness.
I did a subpar job at making this brief but if you would like to discuss any of this more, let me know.
Have a great week,
Paige
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