Beginner's Macro

SOME USEFUL INFORMATION FOR A BEGINNER

THE CALORIFIC VALUE OF THREE MAJOR MACRO NUTRIENTS

1 gram of protein = 4 calories.

1 gram of carbohydrate = 4 calories.

1 gram of fat = 9 calories.

ENERGY PRODUCED BY BURNING PROTEINS, CARBOHYDRATES AND FATS

1 gram of protein = 17kj.

1 gram of carbohydrate = 17kj.

1 gram of fat = 37kj.

The three major macro nutrients that play a crucial role in muscle building and fat loss are protein, carbohydrate and fats. Though these macro nutrients deals with a lot of other functions, I will be dealing with the muscle building and fat loss aspects.

What is a Protein?

If you want to build muscle you have to eat protein, protein is muscle as simple as that. No matter how hard you workout in the gym, if you don't get in sufficient amount of protein your body won’t be able to build muscle. Your bodyweight in KG multiplied by 2 is your daily protein requirement, this is the minimum protein a natural athlete should consume to build muscle and for optimum recovery.

What is a Carbohydrate?

It is the main fuel of your body, if you don’t eat carbohydrate your body won't function well. Your energy levels will drop, your hormone production will be affected, you will get constipation and you will feel miserable.

What are Fats?

Ever heard of testosterone and estrogen?

Yes, fats help your body to produce these hormones. If your fat intake is too low, your body won’t produce these hormones and this will slow down muscle building and fat loss process.

What is a calorie?

Calorie is the energy value of a food or it is the energy your body can produce by burning 1 gram of a macro nutrient.

What are maintenance calories?

The calories that you have to consume daily to maintain your weight, if you eat less than this you will lose weight and if you eat more than this you will gain weight, as simple as that !

What are high glycemic index or high GI foods?

High GI  foods are instant energy that your body can use when you inject them, these are the foods that you should be eating right after waking up or right after a workout to replenish your glycogen storage, these foods spike your sugar levels up.

What are low glycemic index or low GI foods?

Low GI foods are the one which your body has to break down first to be used for energy because of which you will feel fuller for longer period of time maintaining your blood sugar level.