fitness and weight loss

Let's talk Macros protein

Let's talk Macros protein

Let’s talk about Macros and make it easy to understand.

Macros are protein, carbs and fats. 🥩🥖🥑
There are good and bad ones in each group.
Let’s start with the protein. 🥚

Each 1 Gram Protein = 4 Kcals

So, 1 Protein servings should be four to six ounces= 113-170 grams.
The Guidlines are: 20-40 grams of protein at a time, roughly the size of your palm – in each meal, throughout the day,divided in three meals and two snacks.

Following on from that, Protein should comprise 15-30% of your daily caloric intake, depending on activity levels. More should be consumed on intensive workout days.

So, What does Protein do? 💪🏼

Dietary protein builds and repairs body tissue, cells. 🔧⛏⚙️🔩Training cause muscles damage and protein helps repair tissue damaged by exercise.
Protein produces enzymes, hormones and other body chemicals.


In short, it’s an important building block of bones, muscles, cartilage, skin and blood. ⛓
Our bodies use Amino Acid from foods to make protein. 🍖🍗🥩There are 20 amino acids. Four are considered non-essential because the body can produce them, and nine are essential because they cannot be produced in the body and must be consumed in the diet.

Therefore, Dieters need larger amount of protein, because some is burned up as energy. 💥Protein can help provide feeling of satiety or being full!

Some additional info…

For weight loss – Aim for = 1.8g – 2.6g per kg body weight/ day.
1.8g – ( I am 67 kg) 120.6 g
2.6g – ( I am 67 kg) 174.2 g
From the American Athletes who train on a regular basis benefit from levels of protein 1.2 to 1.7 grams/kilogram

🥚‼️ Top 14 Protein Rich Foods ‼️

🥚Eggs
🥚Protein powder
🥚Chicken breast
🥚Salmon
🥚Turkey breast
🥚Canned tuna (solid white)
🥚Nuts (walnut, almonds, pecans)
🥚Pumpkin, Seeds
🥚Tofu
🥚Grass fed beef
🥚Flank steak
🥚Codfish
🥚Greek yogurt
🥚Rainbow trout

🥜‼️ Plant Protein Examples ‼️

🥜Tempeh
🥜Buckwheat
🥜Seitan
🥜Tofu (Firm)
🥜Lentils
🥜Edamame
🥜Black Beans
🥜Quinoa

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Tomorrow- let’s talk about fats 🥑🧀🥐.

As always,

❤️🎈Beatrice

healthy food protein eggs
focus on what you need to eat to sustain a healthy living.
healthy food protein hamburger

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