![]() So, for a 165lb CrossFitter, that daily protein amount should be more around 100-150g. For people who are more active, especially those who exercise regularly with weights and high intensity (that’s you guys), the recommended protein intake goes up to 0.64-0.9g/lb of body mass. So, a 165lb person would require about 60g of protein a day minimum. Further, healthy protein consumption can help control body fat (by increasing levels of the hormone Glucagon).įor adults who do not train, the general recommendation is 0.36g of protein per pound of body mass. There are more that are “conditionally essential,” meaning that under certain circumstances our bodies have trouble producing them.īeyond muscle growth and repair (which is what most people think of when they think of protein), our bodies need amino acids to produce enzymes, hormones, neurotransmitters, and antibodies. However, there are nine “essential” amino acids that we cannot produce ourselves, thus we must get them from our food (like leucine). Our body is able to produce some amino acids. Proteins are macromolecules are made up of amino acids. ![]() That doesn’t necessarily mean your diet should be “low” in fat or carbohydrates. If anything, as someone who does weight-training in CrossFit, you should be making sure you get enough protein in your diet (you should have protein at every meal). Each macronutrient has a significant role in human functioning. Regarding macros, you shouldn’t try to want “low” anything, or try to avoid certain macronutrients. You have probably all heard of low-fat or low-carbohydrate diets. Some specialized diets will favour certain macronutrients over others, or promote certain macronutrient breakdowns. 1g of carbohydrates is 4 calories, 1g of protein is 4 calories, and 1g of fat is 9 calories. There is more on each of the macronutrients below, but here is a basic breakdown: protein is key in building and repairing tissue, and in regulating metabolism carbohydrates are the easiest source of energy for your body fats are an important energy reserve, and are important in transporting fat soluble vitamins. 150g of chicken breast contains about 5g of fat, 44g of protein, and no carbs. 136g) contains about 0.5g of fat, 2g of protein, and 31g of carbs. For example, 1 banana (that weighs approx. Most foods are made up of a mix of these three, but lean one way. These are made up of protein, carbohydrates, and fat. Macronutrients: Macronutrients are the nutrients we need in (relatively) large amounts to give us energy, function, and build/repair tissue. Multivitamins and other supplementation can help with this, but as always, it is usually best to eat real food. If you do struggle to eat enough vegetables, or if you do not eat meat, you may be missing some key micronutrients in your diet. If you eat a variety of nutritious real food (meat and vegetables), and get some sunshine every day, you are probably getting enough micronutrients. Micronutrients include vitamins, minerals, antioxidants, and phytochemicals like Vitamins A, B(s), C, D & E, Folic Acid, Calcium, Iron, etc. They are also required for proper body and brain functions, as they are used in the production of enzymes, hormones, and proteins and help our bodies regulate metabolism (and many other biological processes). Micronutrients: Micronutrients are the nutrients we need in (relatively) smaller or trace amounts. And knowledge is power!Īll the food you eat is made up of macronutrients and micronutrients. We all know the words calories, carbs, protein, and fat, but what do all of these terms mean? How important are they to your nutrition? This article may not actually cause you to change anything in what you are currently eating, but may give you more knowledge. ![]() This article deals with what constitutes food, with the aim to provide some baseline education about what your food does for you.
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