In order for the body to thrive, it requires large amounts of macronutrients, or the calories in food. If you recently started a resistance training regimen and want to help your body build muscle, what you eat makes all the difference. Use this macronutrient guide as a starting point for a fitness and health-conscious dietary makeover.

What Do I Need to Know About Macronutrients?

What They Are

Proteins, fats, and carbohydrates make up the macronutrient trifecta, with both protein and carbs containing four calories per gram. Fat contains nine calories per gram. Protein builds muscle while protecting against muscle loss via essential and non-essential amino acids. The body does not produce the nine essential amino acids, including tryptophan and lysine, and must get them from protein food sources. Protein also helps create and maintain the organs, eyes, nails, and hair.

Carbohydrates provide fuel by converting into glucose, or bodily energy, and come in simple and complex form. Simple carbs get metabolized quickly to provide fast energy sources, while complex carbs take longer to digest to keep the body full and energized for longer.

Fat balances hormones, protects organs, promotes cellular health, and helps the body absorb certain vitamins. Types include polyunsaturated, monounsaturated, saturated, and trans fat.

The Best Macronutrient Foods

To improve your resistance training as well as your overall health and fitness, create a diet mainly made of protein, complex carbohydrates, monounsaturated fats, and polyunsaturated fats. Protein should make up between 10% and 16% of daily calories. Ideal non-animal protein sources include legumes, nuts and seeds, and soy. Many vegetables and fruits also contain small amounts of protein.

In terms of animal protein, choose chicken and fish over beef and pork since the former foods contain healthy fats, with fish featuring omega-3 fatty acids. Beer and pork are both high in saturated fat; the American Heart Association recommends consuming 5% to 6% of daily calories from this fat. Overall, the body should get between 20% and 35% of daily calories from fat, such as avocados, nuts, coconut oil, and olive oil. Trans fats should be avoided completely due to the increased risk of heart disease and cancer.

Carbs should make up 45% to 65% of daily caloric intake. Complex carbs are higher in fiber and include whole grains and vegetables. And while it’s important to abstain from most simple carbs such as candy and soda due to their high artificial sugar content, it’s still important to consume fruit. While a simple carbohydrate, it is high in vitamins and minerals. 

For effective strength training, rely on QuickHIIT Fitness. The fitness center serves clients within 15 miles of La Crosse, WI, offering robotically-controlled resistance training equipment, private customized workouts, supplementation, healthy eating.  You’ll be pampered by our staff to finally enjoy working out. Call (608) 518-3242 today to schedule a complimentary session or visit the website for resistance training info. Like the Facebook page for more healthy lifestyle advice.