This is an outline from Coach Michelle’s Weekly Facebook Live. View the full video here.

Macronutrients

• Carbs – E source
• Protein – Rebuilding…muscle synthesis from life/exercise, E source
• Fats – E source, hormone regulation
• Water – Used in processing macro’s (CHO), temp regulation

How Much?

• Carbs – 45-65%
• Protein – 10-35%
• Fats – 20-35%
• Water – Lots!  BW / 2 – drink 1oz per 1lb

No Really…How Much?

• Men & Younger Women
  • Higher % of CHO
  • Moderate % of PRO

• Peri- & Post-Meno Women
  • Lower % of CHO
  • Higher % of PRO
  • My daily average:  PRO 45%, CHO 32%, Fat 23%

First Things First

• Get hydrated
• Minimize blood sugar (and therefore insulin) swings
  • Cravings for sugar & fat!
  • Undereating leads to overeating
    • Long stretches of no eating depress metabolism

Managing Blood Sugar

• Eat immediately upon waking
• Eat every 2-3hrs
• Eat ALL macro’s in goal proportions

Side Benefits

• Carvings diminish
• Bloating diminishes
• Easier to stay away from junk cal’s…you’re more full
• Metabolism elevates
• Food is utilized better…less fat storage
• More consistent E…better workouts!

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