![]() The result is that, a few hours after a carbohydrate-rich meal (especially if it’s mostly refined carbs), blood sugar crashes, body fat increases, and you get hungry again. This theory states that excessive carbohydrate consumption causes a spike in insulin, which in turn causes your body to pull blood sugar out of the blood and store it as fat. Not all carbs are created equal, but emerging research suggests that refined carbohydrates (like white flour or white rice) behave a lot like sugars when it comes to determining your body’s response, so lumping them into the same category is starting to make more sense.Īccording to the “carbohydrate-insulin model of obesity”, advocated by researchers like David Ludwig at the New Balance Foundation Obesity Prevention Center at Boston Children’s Hospital, carbohydrates are at the heart of fat gain ( 1). ![]() ![]() We’ll take a quick look at each of these macros first, then dive in to how to use our macro calculator to achieve your health goals, whether those are weight loss, weight gain, or simply maintenance of your weight while ensuring long term health.Ĭarbohydrates, or carbs for short, are the macros you’ll get in bread, pasta, fruit, vegetables, and other starchy or sugary foods. Tracking your macros, and not just your overall caloric intake, is important because each macro has different effects on your body. The specifications of your diet are going to dictate your macro ratio, as different weight loss programs are going to call for different ratios of fats, carbs, and proteins. Protein intake can stay constant across all meals.Each of these macros play a different role in nutrition, and their amount and distribution is going to change based on whether you are trying to gain weight, lose weight, or maintain the same weight. Throughout the day, between post-workout meals and the last meal of the day, the amount of fast-acting grain and starch-based carbohydrates should decrease, while the amount of fat and vegetables increase. So this meal should be high in protein, high in fat, and low in carbs. ![]() Instead, dinner needs to contain adequate protein to continue to drive protein synthesis and recovery, fiber for satiety, and some surplus calories. He doesn't need the same fast-acting, high-octane fuel as he did eight hours prior. His body hasn't trained in several hours and his glycogen stores are essentially refilled. This kind of meal will meet the body's needs quickly, with lower fat expediting digestion.Īt dinner time, our sample muscle builder has different needs. In this situation, a high-carbohydrate, low-fat meal is warranted. Directly after training, his body will be a sponge waiting to soak up carbohydrates (due to the insulin-sensitizing effects of exercise) in order to start the rebuilding and regeneration process. Let's take the example of a person who trains in the morning. Why? Throughout the day, your fueling needs change with your body's ability to optimally process and use different types of fuels.Ī solid approach to nutrient timing allows us to give our body what it needs at the right time of day, which results in better body composition changes. This is the overall breakdown for the day, but during the day not all meals will follow this structure.
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