FREE PRACTICAL RESOURCES

PRACTICAL GUIDE FOR MACRONUTRION (PROTEIN, FAT, CARBOHYDRATES) & HYDRATION.

Calories measure the amount of energy contained in food. Our Metabolism help digesting and converting food into energy and absorbing the nutrients and minerals necessary for the preservation of life. Macronutrients are the foods that we must consume in large quantities every day.

PROTEIN

Protein can be found in your hair, nails, skin, muscles, bones, joints, organs, blood, hormones, enzymes (your Lean Mass). It helps with nitrogen balance, repair of tissues, recovery, build muscles, digestion, blood sugar control, regulate blood pressure, regulate immune system, movement, energy, brain chemicals, oxygen transport, iron storage, feeling nutritionally satiated… There are 4 calories in every gram of protein.

AMINO ACIDS

When you eat protein, your metabolism breaks it down into amino acids. There are around 19 amino acids, from which 10 non-essential your body can produce naturally and 9 essential you can only have them through your diet. If a protein contains all 9 essential amino acids it is considered complete (Mostly from animal sources and some plant-based sources).

SOURCES

Complete Animal Sources: Meat, Eggs, Seafood, Chicken, Organs, Milk, Cheese, Yogurt, Kefir

Complete Plant-Based: Seeds (Hemp Seeds, Pumkin Seeds, Chia Seeds), Tofu, Soybeans, Buckwheat, Quinoa, Algae, Avocado (Very low protein content)

Uncomplete Plant-Based: Lentils, Beans, Peas, Chickpeas, Nuts (Almonds, Walnuts, Cashews), Peanut Butter, Wholegrains.

How much protein should I eat?

You need to know your weight (kg) (it would be great if you knew your lean mass too)

Physical Activity Levels Conversion Factor (PALCF):

0.75 (Sedentary or rest day)

1 (Fairly Active, Walking above 6000-8000 steps a day, house chores like cleaning or gardening)

1.5 (More Active, Walking above 10000 steps a day, manual labour jobs, strength training, Pilates, sport)

2.2 (Extremely Active, Endurance training or Strength training 3-6 days per week)

Multiply your (weight in kg) by your (PALCF): This is how much protein you should eat a day (divide this in all the meals you have a day including snacks and beverages)

It is more accurate if you use your Lean mass instead. Work with a range and adjust your protein intake as you go (consider recovery, sleep, muscle mass, strength, cravings, energy levels, concentration levels…)

PROTEIN SUPPLEMENTS

If you plan your meals, you can get your daily protein requirement through natural foods (sometimes you may need to add an extra protein-based snack). If you eat a vegetarian or vegan diet or have a very high Physical Activity Level Conversion Factor, then you may need to supplement (not replacement) with Protein powders.

When choosing a protein powder choose ones that are less processed (No added flavours, sweeteners and other ‘crap’ ingredients). Whey protein is a great option, but if you have difficulties digesting it choose hydrolysed (meaning every amino acid has been isolated, making it easier to absorb and digest) and plant-based options like pea or soy protein.

EXCESS PROTEIN

Protein contains nitrogen which must be removed and turned into urea before the body can use the protein’s amino acids. The kidneys filter excess urea (protein) from the blood and remove it from the body as urine or sweat. However, if you consume more calories than the ones you burn overall then excess protein can be stored as fat. Practical ways of removing excess urea and not storing excess fat include drinking plenty water, being more active and exercising.

FATS

Dietary Fats are essential to give your body & brain energy, thermoregulation, protect vital organs, hormonal balance, vitamin absorption and support cell function. Fats are more energy-dense than protein and carbs. There are 9 calories in every gram of fat.

SATURATED FATS

Saturated fats are found in animal-based products & tropical fats. They are typically solid at room temperature. Limit intake to less than 20g of saturated fat per day.

Saturated fats are found in animal-based products & tropical fats. They are typically solid at room temperature. Limit intake to less than 20g of saturated fat per day.

Check how much Saturated fat is in the front-labelling or back-labelling nutritional value of a product (normally given per serving of 100g).

TRANS FATS

Trans Fats can be found naturally-occurring in the gut of some animals and foods made from these animals (milk and meat products), and artificial fats found in foods created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid (hydrogenated oils). These are easy to use, inexpensive to produce and last a long time. Trans fats raise your bad cholesterol (LDL) and lower your good cholesterol (HDL).

Check how much Trans fat is in the back-labelling nutritional value of a product (normally given per serving of 100g) or ingredients containing hydrogenated oils. Limit intake to less than 5g of Trans fat per day.

MONOUNSATURATED FATS

Monounsaturated fats are fat molecules that have one unsaturated carbon bond in the molecule. They are typically liquid at room temperature but turn to solid when chilled. They can help lower you blood cholesterol (LDL) and provide antioxidant vitamin E.

Good sources include Olive Oil, Avocados, Nuts & Seeds (Almonds, Pumpkin seeds, sesame seeds…)

POLYUNSATURATED FATS

Polyunsaturated fats are fat molecules that have more than one unsaturated carbon bond in the molecule. They are typically liquid at room temperature but turn to solid when chilled. They can help lower you blood cholesterol (LDL), provide antioxidant vitamin E and provide essential fats that the body needs but can’t produce itself, including omega-6 and omega-3 fatty acids.

Goos sources include Oily fish (anchovies, herring, mackerel, cod, salmon, sardines, tuna), nuts & seeds (walnuts, flaxseeds, sunflower seeds) and Tofu (soybeans).

EXCESS FAT & HEALTH RISKS

Excess Saturated fats, Trans fats & hydrogenated oils can increasing your bad cholesterol (LDL) and lowering your good cholesterol (HDL) can increase the risk of developing heart disease, stroke, type 2 diabetes…

if you consume more calories than the ones you burn overall then excess carbs, fats & protein can be stored as subcutaneous (under the skin), visceral (around the internal organs) and/or ectopic fat (overflows into liver, pancreas and muscles)

Less than 25g of saturated fats per day.

Less than 5g of trans fats per day.

No more than 20-30% of daily calories (excluding ketogenic diets).

CARBOHYDRATES

Carbohydrates are the preferred source of energy in the body as they digest and breakdown quicker than proteins and fats. The main function is to provide energy however some carbohydrates also contain fibre and micronutrients (vitamins & minerals) which have multiple functions in the body.

STARCHES

Our digestive system breaks them down into glucose which the body uses for energy. Include Oats, Bulgur, Wheat, Barley, Rye, potatoes, cassava, yam and plantain.

White carbs are more refined (unwanted elements removed by processing). Include pasta, bread & rice.

FIBRE

Carbohydrates found naturally in plants. Dietary fibre is not digested in the small intestine and reaches the large intestine intact. Include fruit, vegetables, pulses, nuts, seeds and wholegrains. These foods contain fibre as well as minerals and bioactive plant compounds (like polyphenols, antioxidant and anti-inflammatory). Some fibres can influence how quickly we absorb certain nutrients and others can influence the bacteria in the gut. You should consume 30g of fibre every day.

SUGARS

Sugar is a simple carbohydrate. There are different types like Glucose, Fructose and Galactose and combinations like Lactose, Sucrose, Maltose and Trehalose. Sugars can be naturally occurring (milk, fruit, juices, purees, syrups, dried fruit and vegetables) or they can be added to foods and drinks (free sugars including biscuits, chocolate, sweet spreads, cakes, desserts, fizzy drinks and energy drinks). There are naturally occurring free sugars in honey, syrups, nectars and fruit juices.

Other words for ‘sugar’ in the ingredient lists include, honey, brown sugar, maple syrup, molasses, nectars, agave syrup, coconut sugar, dextrose, fructose, sucrose, glucose, maltose, corn syrup, fruit juice concentrate, isoglucose and crystalline sucrose. Ingredients are listed in descending order of weight.

Check how much Carbohydrates, Sugars & Fiber is in the front-labelling and back-labelling nutritional value of a product (normally given per serving of 100g).

HEALTH RISK

Excess sugars can increase risk of obesity, heart disease, type 2 diabetes, tooth decay, inflammation, blood sugar spikes, hormonal imbalance, low energy, cravings, mood swings, reduce focus and concentration.

Adequate fibre intake may reduce risk of type 2 diabetes, bowel cancer.

AVOID SUGAR SPIKES

When you consume too many carbs in one go, eat foods with a High GI or too sweet it causes a blood sugar spike. The body responds by pumping insulin to regulate the sugar out of the blood circulation. Often results in hypoglycaemia (low sugar in blood) which correlates to low energy levels, increased cravings for trans fats, sugars, sweets or salty bakes.

How much carbohydrates should I eat?

Less than 5% of total dietary energy intake of free non-naturally occurring and added sugars.

30 grams of fibre a day. (veggies, fruits, oats, barley)

How much starches depends on your activity levels. The most practical strategy is to focus on eating naturally occurring carbs like veggies & potatoes. You can also include fruits but aim for those containing vitamins, minerals and antioxidants, and are less sweet and of Low Glycaemic Index (slow raise of blood sugar levels). Limit the amount of refined white carbs in each meal.

HYDRATION

The male body is made of 60% (40-73%) water. The female body is made of 50-55% (40-60%) water. Water is stored in brain, heart, lungs, skin, muscles, kidneys and bones and blood plasma. Water is stored within the cells and outside the cells. Water helps with metabolism & digestion, removal of toxins (urine, tears & sweat), maintain temperature, shock absorption, organs protections, saliva and joint lubrication. Water is contained in fruits and vegetables. Fluids also include tea, coffee, milk, fruit juices and soft drinks. Even low levels of dehydration (1-4%) can cause symptoms like headaches and poor concentration.

We lose water through natural processes like sweating, crying and going to the toilet.

Essential minerals found in drinking water include Calcium, Magnesium & Sodium.

SIGNS & RISKS OF DEHYDRATION

Signs include fatigue, dry mouth and skin, increased thirst, decreased urination, dry eyes, constipation, dizziness, light-headedness & headaches, rapid heart rate, low blood pressure, rapid breathing, dark urine, lack of sweat production, blood in stool, diarrhea, vomiting, disorientation. These can lead to heat cramps, seizures, kidney failure and even coma.

How much water should I drink?

You need to know your weight (kg) It would be great if you knew you lean mass as well)

Body Water Conversion Factor (7)

Standard cup measurement (250ml)

Divide your bodyweight (kg) by 7, then multiply by 250 (this result is the optimal amount of water you should be drinking every day)

If you know your lean mass:

Divide your lean mass (kg) by 7, then multiply by 250 (this result is the minimum amount of water you should be drinking every day)

THINK PROTEIN

1 gram of protein is around 4kcal. However, it can be more practical counting grams instead of calories.

100 grams of Meat or Fish contains around 25-30g of protein.

1 medium size free Range egg contains 4-6 grams of protein. (4 eggs contain around 24g of protein).

200g of Greek yogurt contains 9-15 grams of protein.

100ml of milk contains 2.5-3.6 grams of protein (1 cup of 250 contains around 8g of protein).

Adding seeds (tbsp), avocado, eggs, nuts (handful) can complement you with a complete amino acid profile.

1cup of uncooked protein contains around 50g of protein. (1 cup of cooked lentils contains around 18 grams of protein).

1 scoop of protein powder is around 25-30 grams of protein.

7 PRACTICAL STRATEGIES FOR BETTER FITNESS

• DEFINE YOUR GOALS, MOTIVATIONS AND REASONS WHY. Don’t just write down your goal but be clear on achieving that goal will bring to your life (most common examples include confidence, competence, avoid health issues).

• HAVE A (FITNESS & NUTRITION) PLAN THAT IS SUSTAINABLE & PRACTICAL TO FOLLOW. Be realistic and make sure it doesn’t add extra stress to your current busy schedule. If unsure you can always check with a qualified professional.

• Drink water as soon as you wake up and with each meal. Hydrate extra when training or sweating more. Consider the quality of the water and fluids (Electrolytes vs added crap ingredients)

• Divide the plate in 3 equal parts of protein, veggies/fats, carbs. (Make sure the ratio is bigger on proteins & healthy fats).

• Track Daily, Weekly & Monthly Results. Reflect on your energy levels, productivity levels, body composition & workouts completed. Celebrate every achievement (small and big).

• Create a supportive environment (Coaching, Family, Friends). Surround yourself with people that support your goals and avoid spending time with toxic people, avoid spending money in ultra processed food and avoid spending resources in actions that do not address your goals.

• Have an annual health assessment to check you HbA1C (Blood sugar levels), Cholesterol, Body composition (Lean mass, fat mass & hydration). Most jobs provide or facilitate this.

Case Study (This is a specific example and a diet you should just follow, always consult with a qualified professional)

Santiago (Your Coach)

28 years old

Bodyweight 74kg (10% body fat, 66.6kg lean mass)

Functional Strength Training x4 times per week and average 10000 steps a day

Busy schedule (9-5 office job, 60-90min training, 1-2h daily private clients, football 1-2 times per week, 5k run 1-2 times every 2 weeks)

Goal (have constant high energy levels, increase lean mass (build muscles) while maintaining low body fat). No food allergies/intolerances

100-150g of protein a day

2.3-2.6L of water a day (8-10 cups of 250ml, but also considering fruits, milk and veggies)

Predominantly unsaturated fats (seeds, avocado, salmon, olive oil)

Carbs adjusted to daily activity levels (work requires to be constantly moving and walking, and extra gym and walk/run)

No coffee as energy levels remain regularly high (adding electrolytes also helps in the morning). Sometimes Herbal Tea during winter to keep warm.

Occasionally might eat croissants, churros, burgers, pizza & kebabs. Enjoys some wine or a couple of negroni’s every other week.