Nutrition School 101
- Coaching Team
- Feb 2, 2023
- 3 min read
There's so much information, research and claims regarding nutrition, healthy eating, dieting, and what's the "best" approach. While we aren't here to debate or go into detail about specific kinds of diets, we ARE here to provide some foundational education that we hope helps you create a well-rounded dietary intake for yourself...even if it may just serve as a starting point for you. Let's dive into our first series of the year - Nutrition School 101.
PROTEIN
Let's Learn
What is protein?
Protein is made from 20+ different amino acids, nine of which are considered essential and cannot be made by the body and, therefore, must come from food.
What does it do in/for the body?
Protein is found virtually everywhere in the body (in your bones, muscles, tissue, skin, etc.) and is responsible for making up enzymes that are powerful catalysts for various chemical reactions as well as oxygen transport throughout the body.
Let's Understand
How much protein do you need?
Protein intake is dependent on individual goals and the individual's biometrics, BUT a general rule of thumb is that 0.85-1.0 gram of protein per lean body mass is needed daily.
For example: A 150lbs female (with ~125-130lbs of LBM) would need 106-130 grams of protein daily.
Let's Apply
What are some examples of common protein sources?
CARBOHYDRATES
Let's Learn
What are carbohydrates?
Carbohydrates are found most commonly in 3 forms - sugars, fiber, and starches. In their simplest form, they are glucose, which is the main energy source for the body.
What does it do in/for the body?
Carbohydrates provide the body with glucose, which is the body's source of energy and is required for all body functions and physical activity.
Aside from providing energy to the body, carbohydrates (namely fiber) aid in optimal digestion.
Let's Understand
How many carbohydrates do you need?
This, again, depends on individual goals and biometrics, but generally speaking, a good starting point is for your daily carbohydrate intake to make up at least 40% of your daily calories.
For example: Eating ~1,800 cals per day would put your daily carbohydrate intake at 720 calories, which is 180 grams.
(calories / 4 = X grams of carbs)
Let's Apply
What are some examples of common carbohydrate sources?
FATS
Let's Learn
What is fat?
There are 4 kinds of dietary fats - saturated, monounsaturated, polyunsaturated, and trans fat. While all 4 kinds have the same caloric energy (9 cals/gram), they do have different effects on health.
What does it do in/for the body?
Dietary fats are essential for the absorption of certain vitamins, provides energy for the body, and are critical for optimal cell function.
Let's Understand
How much fat do you need?
The optimal range for dietary fat intake for (most) individuals is often between 20-35% of daily calories.
For example: Eating ~1,800 calories per day would put your daily fat intake between 360-630 cals per day, which is 40-70 grams.
(calories / 9 = X grams of fat)
Let's Apply
What are some examples of common fat sources?
*BONUS -- FIBER
Let's Learn
What is fiber?
Fiber is a form of carbohydrate that the body cannot break down or metabolize and, therefore, passes through the body undigested.
There are 2 types of fiber - soluble (can dissolve in water) and insoluble (cannot dissolve in water) - and both are beneficial to health.
What does it do in/for the body?
Fiber helps regulate blood sugar and is an essential component of digestion and optimal gut health.
Let's Understand
How much fiber do you need?
Optimal intake for (most) individuals is often between 25-35 grams per day. However, some individuals respond better to a slightly higher intake.
Let's Apply
What are some examples of common fiber sources?
Find this helpful? We actually took things a step further and went grocery shopping to show you common food items that meet each of these macronutrient needs! Check those out below:
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