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thin-skinned fruit and quinoa. High Glycemic — Breads, pasta, rice, thickskinned fruit, oats, wheat, honey, dextrose and table sugar. Protein: Lean Animal Source — Grass-fed beef, fish, eggs, chicken, turkey, elk, bison and venison. Powders — Ion exchange whey, micellar casein, egg and hydrolyzed whey. Fats: Food Source — Avocado, walnuts, macadamia nuts, almonds, natural nut butters and olives. Oils — Olive oil, coconut oil, macadamia oil, red palm oil and Omega 3 supplements are highly suggested for everyone. DAILY MACRONUTRIENT BREAKDOWN Now that you have an idea of what to eat and the basic principles of how to structure your days, it’s time do some math and figure out your daily macronutrient breakdown. Your current lean body mass (LBW) is necessary for the following calculations. To calculate your LBW, first multiply your body weight (BW) by your body fat percentage (BF%). Now subtract that number from your body weight, and this number is your LBW.

BW - (BW x BF%) = LBW Male: HIGH DAY Carbs: 1.5-2.5 (g) x LBW Protein: 1-1.5 (g) x LBW Fat: 0.2-0.3 (g) x LBW MEDIUM DAY Carbs: 1-1.5 (g) x LBW Protein: 1-1.5 (g) x LBW Fat: 0.35-0.4 (g) x LBW LOW DAY Carbs: .5-.65 (g) LBW Protein: 1-1.5 (g) x LBW Fat: 0.45-.06 (g) x LBW Female: HIGH DAY Carbs: 1-1.25 (g) x LBW Protein: 0.75-1 (g) x LBW Fat: 0.15-0.2 (g) x LBW MEDIUM DAY Carbs: 0.5-0.85 (g) x LBW Protein: 0.75-1 (g) x LBW Fat: 0.25-0.35 (g) x LBW LOW DAY Carbs: 0.3-0.45 (g) x LBW Protein: 0.75-1 (g) x LBW Fat: 0.4-0.45 (g) x LBW (g)=grams, LBW=Lean Body Weight (lbs.)

recovery by replenishing the body’s depleted glycogen storage and improving the repair of damaged muscle tissue. Inversely, rest days and/or days you only perform low intensity cardio should have the lowest carbohydrate consumption. These are known as “low days,” and are utilized for increasing the body’s ability to burn fat. Low to moderate resistance training sessions should have a moderate carb intake on those days. These are “medium days,” and are utilized for maintaining energy levels during your training sessions. As noted previously, the majority of your carb intake on all days should come from low glycemic food sources. High glycemic carbs should only be utilized on High and Medium days’ pre- and postworkout. Protein consumption should remain constant throughout the entire week and come from lean animal sources and quality protein powders. Fats are inversely related to carbs due to insulin’s inhibitory effect on fat metabolism and promotion of fat storage. So High days should have the lowest fat consumption, and Low days should have the highest amount of fat intake. Dietary fats should come from healthy whole food sources that contain high amounts of polyunsaturated fats and monounsaturated fats. Below you will find a list of sample foods for the individual macronutrient categories. Carbohydrates: Low Glycemic — Beans, legumes, sweet potatoes, vegetables,



AZ Sports & Lifestyle v5.1 2013 Jan-Feb  

AZ Sports & Lifestyle Magazine v5.1 2013 January-February

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