Our body functions in complicated ways. Everything we put into our body initiates a type of reaction, some of which are positive and some of which are negative.
When we think about nutrition, it is important to identify the perfect balance of macronutrients to create the most optimal reaction for our day to day functions, whether that means working out or going to work.
Because of this, we recommend a meal breakdown of 40/30/30 macronutrients for the perfect balance. When consuming roughly 40% carbohydrates, 30% fat, and 30% protein during our meals, we are optimizing our body’s hormone levels, as well as metabolism.
Our body also responds differently to the type of carbohydrates, protein and fats that we have. For example, carbohydrates are a big umbrella containing juice, fruit, starches, sugar and so much more. If you have 30 grams of carbs from juice vs 30 grams of carbs from berries, your body will react in a completely different way. The high sugar juice will cause your blood sugar to increase. Then, a hormonal response causes insulin to be released to lower it. The highs and lows of your blood sugar cause energy levels to go up and down. It also causes you to get hungry faster. If you have 30 grams of carbs from berries that are low in sugar, high in fiber, you won’t have that quick spike in blood sugar which means more sustained energy.
The same thing goes for sources of fat. You have fats that are high in omega 3s causing a decrease in inflammation. These fats are found in nuts, seeds and salmon. There are fats that increase inflammation such as processed and fried foods.
By focusing on quality macronutrients in the 40/30/30 balance, you can ensure that you are optimizing metabolism and promoting overall health.
A common misconception people have when trying to lose weight is that cutting out a food group will help them lose weight faster, however, your body actually
needs all three macronutrients to effectively burn fat and build muscle.
In addition to optimizing hormone levels, having balanced meals ensures you stay full and satisfied for longer. When you are full and satisfied for longer, you are less likely to binge and not stick to your plan.
Finally, the balance also supports with optimal performance. Each macronutrient serves a specific purpose during workouts or after workouts. That is why eating appropriately around workouts is important for fat loss and muscle building.
While trying to maintain the 40/30/30 balance can be tricky to achieve at first, you will see the value when you are not hungry and your performance steadily improves.
Sarah Gallagher, RD
Copper City CrossFit