Macronutrients: There Are Five!
For the last year and a half I’ve engaged in “counting macros.” First I learned what they are, which is protein, carbs and fats. I then looked at what I ate in a normal day. In order to change how I felt and recovered from workouts Coach Alyx gave me a new macro prescription.
I learned to cut down on the fats while increasing the carbs and proteins. I felt amazing. It worked. I was sold. All this time I thought there were only three macronutrients.
But the other day I learned that there are five! Fluids and fiber are also macronutrients. These two are just as important as the other three, so here’s a few fun facts:
-The Average American gets 15 grams of fiber or less
-The average Standard American Diet (SAD) has large amounts of processed carbs, animals, & dairy products…& they have NO FIBER!
–Recommended amount of fiber is 28-45 grams or more!
Here’s where you can easily find the fiber:
Fruits: 2 grams. Avocados, all berries, figs, apples, mangos, pineapple
Vegetables: 3 grams. Beets, broccoli, peas, brussel sprouts
Beans: 7-12 grams. Black, kidney, garbanzo (chickpea), pinto, cannellini
Nuts/Seeds: 4 grams. sunflower, almonds, walnuts, chia, flax, cashews
Lentils: 10-16 grams. orange, brown, split pea & mung beans
Starches: 4 grams. Whole grain pasta, breads, potatoes & corn tortillas
Grains/Oatmeal: 3-5 grams. Buckwheat, millet, rice, quinoa
Macros support your energy expenditure before, after and during workouts. They are the building blocks to healthy bones, tissues and muscle development. Be sure to get ’em all in!
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