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Balancing Macros for Athletic Performance

Balancing Macros for Athletic Performance

Director, Worldwide Nutrition Education and Training. The Body fat measurement carbs Athletid kg of body weight depends on your training volume. It also plays a key role in hormone production and immune function. Balancing Macros for Athletic Performance

Balancing Macros for Athletic Performance -

Micronutrients include essential vitamins A, D, E, K, C, and eight B vitamins and minerals e. magnesium, calcium, zinc, selenium, and potassium. Many serve as helper molecules that assist in the metabolism or breakdown of macros to supply the body with energy, amino acids, and other building blocks.

Carbohydrates, protein, and fat all play vital roles in promoting good health and optimizing fitness. When you eat a carb-containing food such as oatmeal or a banana, the body breaks down those carbs into small, simple sugar molecules, including glucose, that go into your bloodstream and subsequently enter your cells.

From there, cells can convert glucose into energy in the form of ATP to help power countless biological functions necessary for survival, such as nerve impulse transmission, muscle contraction, and protein synthesis.

Excess glucose not used right away for energy may be stored as glycogen in your muscles and liver for later use, like during a workout. While fat and protein can also be used to produce ATP, the body is much more efficient at converting glucose to ATP. This is why nutrition experts often recommend having a pre-workout meal or snack that contains some carbs before intense sweat sessions.

In this case, a post-workout meal or snack containing some carbs can help replenish glycogen and set you up for success for your next bout of exercise. Interestingly, though, carbs are good for more than just energy—they can help you preserve and build muscle, too. This, in turn, helps the body maintain lean muscle mass and allows dietary protein to be used for muscle protein synthesis MPS and other important processes.

Not all carb-containing foods are created equal, though. In general, you want to focus on unrefined, minimally processed carb sources such as vegetables, fruits, whole grains, and legumes and limit highly processed carbs like white bread, crackers, baked goods, and certain cereals.

Those minimally processed carbs are naturally rich in fiber , a type of nondigestible carbohydrate shown to support balanced blood sugar, help keep you full, improve cholesterol levels, promote insulin sensitivity, lower blood pressure, and support a healthy gut microbiome —plus, they tend to be a great source of micronutrients and beneficial antioxidant compounds such as polyphenols and carotenoids.

So, adequate protein is necessary for building strength , preventing injury , and supporting a healthy outward appearance. Consuming enough protein is particularly important for optimizing MPS, or the process by which amino acids are incorporated into skeletal muscle proteins to build and repair muscle tissue.

Eating enough protein can help preserve the muscle mass you already have while combining protein with resistance training can optimize MPS and help you build additional muscle mass. Having a healthy amount of muscle is not only key for boosting performance, but also for curbing risk of sarcopenia age-related muscle loss , which is associated with poor mobility and early death.

Muscle is also more metabolically active than fat , meaning you burn more calories—even at rest—when you have more muscle mass. Distributing protein intake throughout the day, as well as consuming a balanced snack that contains protein, carbs, and healthy fats after strenuous workouts , can also help optimize MPS and muscle gains.

But protein can do a lot more than build muscle. For one, including adequate protein and fat in meals helps stabilize post-meal blood sugar levels.

Additionally, amino acids are an important component of enzymes, proteins that catalyze every chemical reaction in the body. Plus, plant proteins are associated with enhanced longevity.

Just aim to limit your protein intake from highly processed meats such as bacon, pepperoni, sausage, deli meats, and hot dogs, which are more strongly linked to cardiovascular disease and various cancers.

While carbs and protein often get all the hype when it comes to eating for optimal fitness, fat is just as crucial for overall health and well-being. Like protein, one of the most immediately noticeable benefits of including fat in your meals is that it promotes stable blood sugar and helps keep you full, Cording says.

Fats also aid in the absorption of fat-soluble compounds in our food, from the vitamins A, D, E, and K to carotenoid antioxidants and sterols plant compounds with cholesterol-lowering properties.

Once dietary fats are broken down into fatty acids and absorbed via the lymphatic system and bloodstream, fatty acids can serve as a structural component of cells, building blocks of signaling molecules, and a concentrated source of energy a gram of fat provides 9 calories, while a gram of carb or protein provides 4.

Fatty acids from dietary fat or stored body fat are also used to produce steroid hormones , including testosterone, estrogen, and progesterone. A meta-analysis of studies found that low-fat diets may be associated with decreased testosterone production in men compared to higher-fat diets.

Healthy testosterone levels not only positively impact sexual function, but also support optimal muscle growth, bone strength, and more. But not all sources of fat are equally beneficial. Your best bet: Focus on sources of unsaturated fats, including monounsaturated fats MUFAs and polyunsaturated fats PUFAs like omega-3s and omega-6s.

Try to also minimize intake of saturated fat SFA , which contributes to elevated LDL cholesterol , arterial plaque buildup, and inflammation. Replacing SFAs with unsaturated fats is associated with a reduced risk of death from a variety of diseases, including cardiovascular disease and cancer.

To get a solid balance of macronutrients in your diet, aim for meals and snacks to contain a mix of minimally processed carb-rich, protein-rich, and fat-rich food sources. Focus on unrefined, minimally processed carb-containing foods, which naturally contain fiber and a variety of beneficial phytochemicals.

Here are a few examples to add to your grocery list:. Whole grains like oatmeal, brown rice, quinoa, wheat berries, barley, and farro.

Whole-grain varieties of bread, sandwich wraps, English muffins, pastas, and pretzels. Non-starchy vegetables like leafy greens, broccoli, asparagus, green beans, cabbage, Brussels sprouts, zucchini, cucumber, tomato, bell pepper, celery, and eggplant.

Since carbohydrate and protein intakes are more specific, once those intake targets are met, fat intake tends to naturally fall within the recommended range. And, like the general population, athletes are encouraged to select mostly unsaturated fats from foods like nuts, seeds, avocados, fatty fish, and oils such as seed oils like canola, safflower, or sunflower and olive oil.

For example, after jogging for more than 20 minutes at a moderate pace, fat becomes increasingly more important than carbohydrates for sustaining activity. Keeping your macros in the right balance is critical for good performance, and athletes would be wise to avoid dietary trends that upset this balance.

Susan Bowerman is the senior director of Worldwide Nutrition Education and Training at Herbalife. She also serves as the Vice Chair of the Dietetic Advisory Board DAB. As a registered dietitian, she educates distributors about our global nutrition philosophy and is responsible for developing nutrition education and training materials.

Bowerman earned a B. in Biology with distinction from the University of Colorado and an M. in Food Science and Nutrition from Colorado State University. She is a fellow of the Academy of Nutrition and Dietetics and holds two board certifications as a specialist in Sports Dietetics and in Obesity and Weight Management.

When she is not busy teaching and writing, Susan enjoys spending time with her family, cooking and gardening. Her favorite Herbalife products include Simply Probiotic and Herbalife Formula 1 Healthy Meal Nutritional Shake Mix Banana Caramel. Share it:. Protein intake ranges from 1.

Beyond daily intake needs, pre- and post-workout needs are also given in this format to ensure the athlete is fueling adequately. Anyone heavily invested in their training should look at their intake in this way. Here are a few examples of how eating based on body weight affects intake: EXAMPLE 1: PRE-WORKOUT CARBS.

EXAMPLE 2: PROTEIN NEEDS. EXAMPLE 3: FAT INTAKE. Tags eating for performance fueling for performance macros nutrition tips. About the Author.

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So you Body fat measurement to eat Perrformance of them. Oral health promotion comparison, your body only needs trace amounts of micronutrients hence the names. Contrary to enormous amounts of hype and hysteria surrounding macronutrients low fat! low carb! high protein! Join Bicycling All Access for more tips and tricks. Balanckng athletes and active Performancw, calculating the right balance Fir macronutrients is Homeopathic lice treatment as it could impact their training and sports performance. Carbohydrates, protein, and Body fat measurement are Body fat measurement to Balancihg dietary macronutrients. We generally get our micronutrients along with macronutrients. The amount of the different macros that athletes need varies on the type and intensity of activity they are engaging in. Macro percentages for strength training, for example, differ somewhat from those for endurance runners. Protein supports exercise, but not by serving as a primary fuel source.

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