Nutrition Basics: Macronutrients (Protein, Carbs, Fats)
Protein:
• Priority 1#
• Responsible for building and maintaining all tissue.
• 4 calories per gram
• .75-1.0 grams per pound of bodyweight, per day.
• Animal sources are best. That is what we evolved to eat.
o Contains all essential amino acids
o Essential vitamins and elements: Zinc, Iron, Magnesium, B6, B12
• Plant sources of protein do not contain all essential amino acids, are not as bioavailable, and require excess calorie consumption. It is possible, but very difficult and requires supplementation.
• Best is to get protein from a variety of meat, fish, fowl. Consider “nose-to-tail” eating strategy.
• Choose natural sources. Don’t drink calories.
• Virtually impossible to eat too much protein.
Fats:
Every cell in your body is made of saturated, animal fats.
• Saturated fats. Solid at room temperature.
• Unsaturated fats. Liquid at room temperature.
• Polyunsaturated fats (PUFA). Only found in tiny amounts in nature. Not part of natural diet.
• Monounsaturated fats (MUFA). Natural part of many diets.
• Trans fats (hydrogenated). Avoid these.
• Processed oils are basically poisons. They include canola, soybean, cottonseed, sunflower seed, peanut oil, sesame seed oils, rapeseed oil. These are all PUFAs. Highly inflammatory and cause cellular damage and insulin resistance.
• Natural fats (good). Virtually all animal fats (butter, ghee, lard, tallow, fish oil), coconut oil (MCT), avocado oil, macadamia oil, palm (non-hydrogenated).
• Omega3 -vs- Omega6
o Omega3 is basically anti-inflammatory and omega6 is basically pro-inflammatory.
o Omega3 is rich in EPH and DHA vital for proper brain function.
o Proper ratio of Omega3 to Omega6 is anywhere from 1:1 to 1:4, depending on who you talk to. Modern diets are way outside range (See Dr. Knobbe video)
• If it comes from nature, it’s usually good. If it comes from a factory, it probably is not.
• 9 calories per gram
Carbohydrates:
• “Elective Macronutrient”
• 4 calories per gram
• Your brain does require glucose, but your body can make enough from protein and fat sources for proper function (gluconeogenesis).
• We are not designed to have 24/7/365 access to carbohydrate sources.
• All process carbohydrate sources are hyperpalatable.
• Carbs=Sugar.
• Carbohydrate sources are not mixed with fat sources in nature.
• Carb tolerance is very much an individual thing, depending on genetics, lifestyle, gut health, needs, hormones, metabolic health, etc.
• Calculate total carb/sugar content. Don’t confuse the issue with “net” carb numbers.
Action Items: Things you can do today!
1. Prioritize protein from animal sources. Shoot for 1 gram per pound of bodyweight per day.
2. Don’t intentionally add fats. Eliminate all processed seed oils.
3. Use Primal Blueprint Carbohydrate Curve as a guideline.
4. Plan out five meals around a meat, fish, or fowl that you enjoy.
5. Look for a nutrition tracker online and log everything you eat. My preference is MyFitnesspal.
Jim Beaumont CSC, Certified Strength and Conditioning Coach, Certified Sport Nutrition Specialist, Primal Blueprint Heath Coach, Tactical Athlete Kettlebell Instructor. Idaho Kettlebell Strength and Conditioning(208) 412-6079 www.idahokettlebells.com
