What are Macros and why do they matter?
The coaches at BOTB believe in long term, sustainable success which means manageable life style changes. Often diets like the Whole 30 and Paleo, both infamous in the Crossfit community require such a dramatic change in eating patterns that is is very difficult to maintain, especially if it doesn’t yield the expected results for weight loss or muscle gain quickly. Coach Emily Lilo lead us through our first Fall Fitness Challenge and educated over 30 members about the importance of Macro nutrients.
There are technically 4 macronutrients that are able to provide our bodies with energy; Protein, Carbohydrates, Fats and Alcohol. Yup, she said it, alcohol. Energy is measured in calories. All calories come from macronutrients in our food. Not all calories are created equally though. While each macro nutrient does provide energy, they each have a specific purpose. Protein is important for building muscle and preventing muscle loss. Carbohydrates are used mainly for energy and aide in recovery after a workout. Fats are essential to the body and assist in vitamin absorption, hormone regulation and brain function. Alcohol is a bit different. It is nutritionally void like sugar. However, like sugar occasional use is okay.
In order to calculate your individual macronutrients measurements for height, weight and body fat percentage are taken. Once measurements are taken the easiest thing to do is find an online calculator to determine your Basal Metabolic Rate, BMR and your Total Daily Energy Expenditure, TDEE. BMR is the number of calories that your body needs every day just to survive. Your calorie intake should never drop below this number. Your TDEE is the number you generally use day to day based on your size, age and activity level. Once you have your TDEE you can adjust your calorie intake based on your goals.
Macronutrients or “counting macros” can encompass specialized diets such as Paleo, Gluten Free, vegetarian, pescatarian, lactose intolerant, etc. If something is already working for you macronutrients can be measured to increase success with meeting your nutrition and fitness goals.
The top 3 finishers in our Fall Nutrition Challenge:
- Nick Stelfox: lost 13lbs and 4% bodyfat
- Andrew King: lost 6lbs and 2.5% body fat
- Sue Leichner: 6lbs and 2% body fat
Logging/ Attendance Winners:
- Jen Penner attended 26 classes and has logged her food on My Fitness Pal for 730 days!!!
- Andrew King 23 classes
- Sue Leichner 18 classes
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