Using a CGM for athletes can also be helpful in making sure that you are fueling your body optimally. If you’re trying to optimize blood sugar levels, you may take the completely opposite approach and consume fewer carbs, instead focusing on how many grams of fat you’re consuming. So, as Amanda mentioned, if you’re an athlete, you may have a higher carbohydrate intake. “For example, if an athlete is actively competing in a higher intensity sport, they may require a higher percentage of carbs to make up their caloric intake.” There's not one that's "better" or more "correct" than the other, but rather, every ratio is correlated with a particular person's needs. She explains, “Depending on someone's health goals, macro breakdowns can look really different. Our expert dietitian Amanda Donahue, MS, RD, CD, has worked with people to set macronutrient goals for a variety of different health goals. Using Macronutrients for Your Health Goals These more detailed food choices will be determined by your current health goals, and your macronutrient ratio is set up to reach your health goal. You can do keto by sticking to fat sources like bacon and processed oils (called “dirty keto”) or you can focus on more nutritious fat sources like fiber-rich avocado or heart healthy olive oil. While a keto macronutrient breakdown will lead you to eat less carbs, it doesn’t necessarily encourage (or discourage) you to eat specific types of fats. Your macronutrient ratios will influence the food choices you make to a certain extent.įor example, if your goal is to eat a strict keto diet, then your macros will likely be something like this: 60 to 80 percent of calories from fats, 10 to 30 percent from protein, and five to 10 percent from carbs. When setting macro goals for your diet, you’ll likely be advised to create a macro ratio to break down how much of each type of nutrient you’re aiming to consume. Apps are a great option as they can easily calculate the exact breakdowns of the foods you eat. To track your macronutrient intake, many people use apps like My Fitness Pal (or the Nutrisense app), or even log their foods in a journal. Understanding Macro Ratios and Macro CountingĬounting macros, or macro tracking, refers to keeping a log of how much of each macronutrient you eat. Fats come from sources like fatty meats, butter, oils, avocados, cheese, and nuts. Fats provide the body with essential fatty acids and help the body absorb certain vitamins. This group of foods is important for brain function, helps with inflammation, and can also be an energy source. Made up of simple carbs ( sugars), complex carbs, and non digestible carbs (like fiber), these nutrients are found in things like legumes, fruits, vegetables, and whole grains. 2) CarbohydratesĬarbohydrates are the primary (and preferred) source of energy for the body. This macronutrient comes from sources like meat, chicken, fish, tofu, tempeh, nuts, and dairy products. Made up of different amino acids, protein is used by the body to build muscle while also providing structure for other tissues and organs and helping carry oxygen through the blood. At least one of these nutrients will be present in every meal you eat, and general nutrition advice from the CDC or the Mayo Clinic advise that you should be consuming a balanced amount of each group for optimal overall health.
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