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FFT Monthly Community Group Calls🎙️
Aug 13, 2024
Meeting Purpose
Discuss and provide an in-depth explanation of macronutrients (protein, carbs, fats) for nutrition and fitness goals.
Key Takeaways
Macronutrients are the building blocks of nutrition - protein, carbs, and fats in proper ratios are key for fueling the body and achieving fitness goals
Tracking macros and planning meals is crucial for hitting your macro targets
Macros need to be adjusted periodically based on changing goals (fat loss, muscle gain, etc.)
Focus on getting adequate protein, complex carbs, and healthy fats at each meal
Topics
Protein
Building blocks of life, essential for muscle growth/repair
Eat adequate protein based on goals (high protein for muscle gain)
Sources: Animal (eggs, dairy) and plant (beans, grains)
Carbs
Primary fuel source, rev up metabolism when complex carbs are consumed
Simple carbs (sweets, pastries) vs complex carbs (brown rice, oats, veggies)
Fiber from complex carbs helps regulate blood sugar
Fats
Unsaturated fats (avocados, nuts, fish oil) are healthy, provide energy
Limit trans fats and saturated fats from processed foods
Fats help absorb vitamins and provide cushioning for organs
Tracking Macros
Use app to log all food intake and track macros
Plan meals ahead - batch cook proteins, complex carb sources
Adjust macros every 3 weeks based on hunger/fullness signals
Meal Macro Percentages
Hit target macro percentage ranges for each meal (e.g. 30-40% protein)
Ensures adequate nutrition distribution throughout the day
Keeps metabolism revved up in fat-burning zone
Next Steps
Give yourself grace, be consistent rather than perfect
Focus on creating 3 meal options per meal type that hit macro percentages
Ask questions and utilize resources/coaching
Next month: Deep dive into protein sources