Yesterdays blog talked about the foundation of the nutrition pyramid, the next element of the nutrition pyramid once you’ve mastered the energy balance is macros. In particular if you master one thing here, master your protein intake.
You want to eat protein, carbs and fat every day even on a high protein diet such as Paleo for instance you would not be looking to cut out carbs.
But aiming for a certain macro split can be tedious and mean always thinking about what to eat and trying to balance hings out.
However, a good hack is to know that if you aim to eat enough protein each day and don’t go into a calorie surplus you will generally find that your carb and fat splits take care of themselves. .
With your Protein intake we want to aim for between 1.5 and 2g protein per kg of body weight. So if you weigh 80kg you will want between 120 -160g protein per day.
There’s 4 calories per g of protein so 120-160g would make up between 480 and 640 calories per day (there is 4 calories per g of carbohydrate and 9 calories per g fat).
Ultimately to achieve fat loss you need to be in a calorie deficit – regardless of how you split your macros
And one more thing, should you have protein shakes? Ideally we want to get as much protein as possible from food but shakes are good for topping up your protein especially when you are on the go. Best brand? The one you like the taste of as they do vary.
Finally, a hack to hit your protein intake: Try to eat 50% of your protein goal before lunch.