![]() ![]() SnacksĮxamples of macro-friendly snacks: Advertisementsįor more examples and some recipes, check out the list of healthy bodybuilding snacks that can help to hold you over to the next meal. Here are some of the foods that could be considered “macro-friendly”, namely low in calories, and high in volume. The macro cheat sheet below shows which foods mostly contain one macronutrient, as well as a combination of macros.įeel free to download this macro cheat sheet in PDF format.Īlso, all the foods are listed below, for your reference. In other words, track your macros.ĭepending on your goal and personal eating preferences the distribution of macro ratios can differ. So, in order to hit your fitness goal, it’s important that you track the food that you and hit specific calorie and macro goals every day. ![]() Carbohydrates have 4 calories per 1 gram.Macronutrients are the main nutrients groups found in food that provide us energy (calories).Įach of these macronutrients has a caloric value: So, I created this simple macro cheat sheet that demonstrates which foods can be categorized as the source of each macronutrient, and combinations of macros.įirst of all, here is a refresher about what exactly are macronutrients or macros, for short. Looking back, that definitely was one of the challenges I had when I started out my fitness journey.Īpart from learning how to measure the food and use a tracking app, the next best thing is learning which foods contain different macronutrients. Especially for those who are new to the world of fitness and nutrition. I always say, “macros are for fat loss/muscle gain and calories are for weight loss or weight gain.Hitting those daily macronutrient and calorie targets on a daily basis, without some sort of macro cheat sheet isn’t an easy task. Tracking your macros during a weight loss phase will allow you to keep you muscle, lose fat and actually change the shape of your body! You could also end up losing your muscle which will slow your metabolism and leave you looking like a smaller version of yourself with the same shape. You will probably eat too many carbs or fats and simply not get the results you could if you tracked macros. If you’re just tracking overall calories, you likely won’t be eating this optimal ratio. You need to be eating an optimal ratio of macros, and typically eating high protein if you want to keep your muscle and lose fat OR if you want to maximize muscle growth and minimize fat gain. There is also a difference between weight gain and muscle gain, and most people trying to gain weight want to gain muscle. What you might not know is that there is a difference between weight loss and fat loss, and most people want FAT loss. When someone is described as “macro friendly,” it usually just means it has a favorable ratio of protein, fat and carbs (usually higher in protein and lower in carbs and/or fat.) Typically this is done in an app like Myfitnesspal (which is what I use and love!) Tracking your macros is simply just tracking the grams of protein, fat and carbs that you eat each day. Protein has 4 calories per gram, carbs also have 4 calories per gram and fat has 9 calories per gram. ![]() Macros simply stands for “macronutrients” which are protein, fat and carbs! All food is made up of macros, therefore macros isn’t some ultra-restrictive diet, it really just describes the makeup of food. ( you can click here to download it now!) This is where tracking macros comes in and I am a HUGE fan of this practice to reach your goals.īut, it can be overwhelming at first and I want to help you out with a macros cheat sheet! So you have a health goal this year and you want to get in the best shape of your life. ![]()
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