LSF MACRONUTRIENT GUIDE
CONTENTS 1. INTRODUCTION 2. THE BASICS OF COUNTING YOUR MACROS 3. MEAL PREP & SWAPPING MEALS 4. MACRO RATIOS 5. TREAT MEALS
INTRODUCTION Hey Babes, We all know what it takes to build the body of our dreams - Hard work Grit Consistent effort to move our bodies and, Good nutrition to fuel our bodies for success. One of the challenges I have had to overcome in the journey towards transforming my body is my understanding of nutrition and my overall relationship with food. In the past, I treated food as a reward system, and I believed that less was more. If I didn’t work hard enough in the gym, I didn’t deserve to eat. I know this is a mindset that a lot of us girls still have, and I want to change that! Through education, self-reflection and consistency I have managed to overhaul this approach to food. I want to help you do the same, not only to help you achieve your dream body, but also to improve your overall health and vitality. I now see food as a gift - a source of power and energy that allows my body to perform outstanding physical feats of strength and allows my mind to continue to grow. In this Macronutrient guide I take you through the basic concepts that I now base my nutrition around, and I also give you the information you need to help develop a nourishing relationship with food. I have had the pleasure of helping so many women all over the world transform not only their bodies, but also their minds, and good nutrition is a fundamental component in becoming the best version of yourself. I have shown them that food is not the enemy and we actually need to feed our bodies in order to let them grow and change. My #LSFbabes continue to support and inspire each other (and myself) towards achieving a strong, powerful body and mind. I hope my Macronutrient Guide will empower you to embark or continue down your path of self improvement, and to achieving the body of your dreams! Lauren xx
THE BASICS OF COUNTING YOUR MACROS What are Macros? MACRONUTRIENTS are the nutrients that your body requires in large amounts in the diet. They provide the body with Calories, or energy, and are broken down into the 3 following groups: Protein - provides amino acids used in buidling muscle. Found in foods such as lean meats, eggs, fish and dairy - it provides around 4 Calories per gram of protein. Fat - used in cellular transport, hormone regulation, cell support, immune health and brain function. Found in meat, fatty fish, nuts and oils - it provides approximately 9 Calories per gram of fat. Carbohydrates - provide the body and brain with energy to use and store. Found in foods such as fruit, vegetables and grains - it provides about 4 Calories per gram of carbohydrate. Your body needs different amounts of total Calories as well as each of the macronutrients, depending on physical activity levels, age, gender, health status, etc., so there isn’t a one-size-fits-all approach. 2.
THE BASICS OF COUNTING YOUR MACROS ENERGY BALANCE refers very simply to Calories consumed versus Calories expended, or burned.
- Summer '20
- Nutrition, Lauren