A Beginners Guide to Macronutrients

If you've ever wondered about macronutrients and what ratios are best based on the goal, look no further than this video!

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Timestamps for your learning experience:
0:00 Introduction
0:30 What are Macronutrients?
1:06 Which Macronutrients are ESSENTIAL?
2:15 Protein Overview
3:58 Fats Overview
4:40 Carbs Overview
6:10 How to Prioritize Macronutrient Ratios
8:11 Which Diet is best?
9:40 Final Thoughts

Video Summary

📜Introduction📜
Macronutrients are nutrients that yield energy (calories)

Protein = 4 calories / gram
Carbohydrates = 4 calories / gram
Ethanol = 7 calories / gram
Fats = 9 calories / gram

📜Essential Macros📜
Only proteins and fats are essential, this means you can go without carbohydrates and not suffer any adverse health effects. Some people may argue fiber is essential because of the positive health promoting effects it can have, however the research is currently lacking in regards to this claim.

Protein & Fats are all you need to survive and thrive, carbohydrates can provide extra energy to the body and is especially important the leaner you get. Carbohydrates may be more essential to an athlete or someone who has very low levels of body fat.

📜Ratios based on Goals📜
The minimum requirements for optimal health and body-composition
Protein = 1.8-2.8g/kg bodyweight
Fats = .5g/kg bodyweight
Carbohydrates = the remainder based on your calorie target

These ratios change based on the goal and level of leanness.

If you are omitting carbohydrates completely, fats can increase upwards of 70% of total calories.
If you are very lean [Males = less than10% body fat | Females = less than15% body fat] you can take carbs between 40-60% of total calories while keeping fats at their minimum intake.

Protein targets change based off goal and preference. A higher protein intake (2.8g/kg bw) can be beneficial the leaner you get and the more restrictive calories are. If you are in a mass building phase or strength phase, it's better to go for the minimum (1.8-2.0g/kg bw) which would allow you to allocate more calories towards carbs.

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✅The Best Meal Prep Company: https://www.youtube.com/watch?v=l6XooMvor2A&t=47s
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*Disclaimer: Eric Bowling is not a doctor nor a medical professional. Always consult a physician before starting any exercise program or nutritional regimen. Use of this information is strictly at your own risk. Eric Bowling will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, or illness.*

Видео A Beginners Guide to Macronutrients канала Ask Coach Eric