Let’s talk about Diet: Macronutrients!
There is no such thing as a bad Macronutrient.
There aren’t any good or bad Macro’s out there but there are a lot of people who have their views on how they should be used and what diet is best for them. There are a lot of diets out there that you could try but some may not be suited for you.
What are macronutrients? They are the fats, carbohydrates and proteins that you eat. Macronutrients influence hormonal fluctuations and increase your performance. Many people have a different opinion of how they should be used and what is bad about them but it all comes down to what your body can handle.
In the article below you will notice there are a few different diet types that you will have come across. You could try anyone of these unless advised not to. Vegetarianism is when you cut out meat which is then replaced with soya. This cut down a lot of calories which is why around forty years ago it was the new diet to try. Another was to cut out all sugar which was found to be causing stresses in certain parts of the body etc but you could compare that to over training can damage certain parts of your training as described below.
There is no right or wrong way to do your Macro’s, it’s all what suits you and works well for you as everyone is different. You need your carbs as they will fuel you and help with any recoveries. Protein will repair you which is something you need especially when training.
Read article below to understand more about Macronutrients:
Case in point: Vegetarianism
Forty years ago, vegetarianism became a fad when its followers saw huge improvements in the realm of weight loss. Whether their success was due to an ethical calling or some kook-chiropractor casting yeast (probably under its more academic name, candida albicans) as a disease, the practice and results of vegetarianism increased in popularity. For many, switching to a typical vegetarian diet nearly halved the number of calories ingested.
It didn’t hurt that the waste product of soy-based paints (soy protein) was now a sellable food item (tofu). Soy protein was also the most profitable division of the international company Glidden Paints. The soy market grew exponentially, which appealed to its valued target customer: The Vegetarian.
At the implementation of any new fad diet or constriction, availability is limited. For vegetarians or especially vegans, it was nearly impossible to eat out fifteen years ago. Then markets like Whole Foods hit the scene, offering the ethically conscious consumer any variety of vegan cookies, ice creams, and other baked goods.
The Modern-day Scapegoat: Sugar
One current scapegoat for obesity is sugar. Abusing sugar causes some (misunderstood) abnormalities in the body, due in part to the stress it places on our pancreas and the resulting insulin resistance. But this does not make sugar in any natural form (fructose, glucose, sucrose) evil or villainous.
Just as lifting weights can improve your health when dosed appropriately, sugar has its own benefits. For example, over-training can be treated with none other than sugar or other forms of simple carbohydrates. That’s because glucose is efficient at promoting not only protein synthesis and positive neurotransmitter enhancement (serotonin and dopamine), but also hydration and glycogen storage responsible for performance in most sports. It is a tool that can be used to improve fitness and, consequently, health.
There is no such thing as a bad macronutrient. Humans have survived on some, none, or all the macros in varying civilizations throughout our known history. Our responsibility is to understand the best combination for our personal context.
Points of Agreement
At this point, let’s all agree that a blend of the three macronutrients with maximum micronutrient density, all within the boundaries of a controlled total caloric intake, is the best start to any nutritional program. This is the case regardless of the context or the goal.
How to mix and match is to the individual. This means you need personal experimentation and, most of all, consistency to figure it out. There is no magical ratio.
We can also affirm the following to be true of each macronutrient:
- Carbohydrates fuel both activity and recovery and have been proven to be most efficient at doing so. But carbs are not a saviour or an answer to our lack of vital energy, like some ultra-endurance junkies will have you believe.
- Protein is our body’s building block and provides the necessary amino acids for tissue repair, among many other things.
- Fat is responsible for the functioning of multiple systems, and should not be habitually avoided. Hormonally, it signals a host of processes that are vital for satiety and testosterone production. But we don’t need to over-compensate for our past avoidance of it by guzzling bacon fat, as the ketogenic crowd might have you believe.
Find the best approach for you
It is certainly intelligent to seek out the highest quality of food available. No person I know or have worked with is devoid of taste buds, and anyone who claims to only eat high-quality food is either lying, or a martyr who consumes beef liver and other highly nutritious organ meats with every meal.
Some goals, like lean mass gain or elite performance in sports, may even be deterred by eating large amounts of certain high-quality foods. The gut must accommodate the added stress of assimilating micronutrients and fibre, which it cannot do during intense exercise or when attempting to consume more than needed (which is required to gain mass). Hence the fuel of choice for most athletes during and after hard effort is a combination of simple carbohydrates like glucose, fructose, or in some cases, non-sugars like fractionated barely extract or waxy maze.
An easy way to contend with quality control, other than using some esoteric and arbitrary rule such as “organic” or “local” (which in reality do not always improve nutritional density) is to get some accurate data: your personal blood work. Most insurance companies will cover it, and if not, it is usually reasonably priced. Seeing any deficiencies first hand will give you a precise guide for your food and supplement choices, as opposed to the shotgun approach of massively over-dosing multivitamins and minerals.
With the combination of caloric control and smart macronutrient partitioning, you might find enough control to attain your goals and the body composition you have dreamed about.
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Full article – http://breakingmuscle.com/fuel/lets-talk-about-diet-part-2-macronutrients