MACRO NUTRIENTS, CARBOHYDRATE TIMINGS. with Ellen Murray

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1 MACRO NUTRIENTS, CARBOHYDRATE TIMINGS with Ellen Murray

2 WHAT ARE MACRO-NUTRIENTS?

3 What should my meals look like? Balanced meals and snacks try to include all 3 key food groups (MACROS) in all meals and snacks; 1) PROTEIN- lean meats, fish, lentils/pulses, cheese, dairy (yoghurt, eggs etc). 2) CARBOHYDRATES fruit and veg, potatoes, rice etc. MORE ON CARBS IN A MIN 3) FATS good fats coconut oil, olive oil, seeds, nuts, avocados, fish.

4 FATS 9 Calories per gram Fat is ESSENTIAL and will not make you fat!

5 FATS Provides energy Its our Natural Battery Provides insulation & protection to our internal organs Vitamins A,D,E & K need Fat present to be absorbed Provide essential fatty acids Omega 3 & 6

6 THE HEALTHEST FATS!

7 COCONUT OIL Use for cooking Withstands high temperatures without heat damage Alternatives- avacado oil, butter

8 OLIVE OIL Use for dressings, NOT COOKING Changes from monounsaturated fat to a trans fat at high temperatures Heat destroys the omega fatty acids

9 HOW MUCH FATS?

10 Bad Fats

11 PROTEIN 4 Calories per gram Protein is MIGHTY The building blocks of our bodies Essential for the growth & repair of muscles A large proportion of our cells, muscles and tissue is made up of amino acids Aid function of organs, glands, tendons and arteries

12 GOOD PROTEIN SOURCES

13 HOW MUCH PROTEIN?

14 PROTEIN SUPPLEMENTS? Promote growth of lean muscle tissue If getting enough in diet, don t need supplementation Can be added to smoothies, pancakes, porridge

15 WHERE DO I GET IT?

16 THE TRUTH ABOUT CARBS!

17 CARBOHYDRATES 4 Calories per gram ENERGY They provide our organs with the fuel needed to function Fat metabolism It s the TYPE of carbohydrate that s important! All carbohydrates to sugar (glucose). LETS TAKE A LOOK!

18 GOOD V s BAD

19 GOOD CARBS COMPLEX Carbs FRUIT & VEGETABLES Make these the HEART of your diet! Colourful plates of food Nutrient Dense CRAMMED full of antioxidents, Micro vitamins & minerals Aim for 7-8 portions a day! Can help portion control!

21 THE BEST TO EAT! ALL fruit & vegetables are high in most vitamins & minerals THE MOST NUTRIENT DENSE BEING: Lean Green Vegetables Dark leafy green salad leaves ALL Berries (some fruits are high in natural sugars)

22 GOOD CARBS STARCHY CARBS STARCHY CARBS - POTATOES, RICE ETC These are slow releasing Contain more fibre Take longer to digest Fuller for longer Trade up to wholemeal/wholegrain

23 THE BEST TO EAT Try and make small changes to your choice of carbs and WHEN you eat them! Sweet Potatoes Wholegrain Rice Cous Cous Butternut Squash Oats Rye Bread Quinoa

24 HOW MUCH CARBOHYDRATES? Varied & balanced diet of carbohydrates You are NOT on a LOW carb diet About 1/3 of your plate Fill 1 st with Vegetables (portion control) 45-65% of your daily allowance Grams Per Day approx Aim for 5-7 portions daily and at ALL meals (Vegetables)

25 GREAT ALTERNATIVES White Potato = SWEET POTATO/BUTTERNUT SQUASH White Rice = WHOLEGRAIN RICE/COUS COUS/ QUINOA White Pasta = WHOLEWHEAT PASTA Breakfast Cereals = OATS

26 WHAT MAKES THESE A BETTER CHOICE?

27 STAY OFF THE Sugar Rush ROLLERCOASTER Start the day with a good PROTEIN based breakfast where possible Avoid high sugar fruits as snacks Get your 3 meals & 2 snacks in Stay hydrated Eat Slow Release Lower GI Carbohydrates Eat higher GI carbohydrates POST workout

28 BEST TIME TO EAT COMPLEX STARCHY CARBOHYDRATES POST WORKOUT!! If not possible, try and keep to workout days!

29 BEST TIME TO EAT COMPLEX STARCHY CARBOHYDRATES WHY POST-WORKOUT? Muscles are depleted of glycogen during your workout Carbohydrates consumed after your workout get used up by the muscle Muscles as nutrition sponges post workout Avoid fats Protein & carbs

31 DO NOT get hung up on carbs! Like everything..in MODERATION, its ok to have something of what you fancy.

33 DAIRY A lot is processed Choose carefully.. Yogurts, eggs, cheese Fat free yogurts, cottage cheese ets are recommended because of lower saturated fats in them. Eggs omelettes etc only 2 eggs, plus egg whites if extra needed to avoid too much saturated fat, not cholesterol

34 MILK Heavily processed Designed for calves, not humans Lactose intolerances Alternatives..

35 YOGHURT Avoid low fat- full of sugar Avoid flavoured- full of sugar and sweeteners Buy fat free natural or greek and flavour yourself with berries, cinnamon & a drizzle of honey Alternatives..

36 YOGHURT

37 YOGHURT

38 CHEESES Avoid hard cheeses e.g.cheddar Feta Low fat cottage cheese Mozzarella

Protein. Include protein at every meal to ensure a continuous supply of the amino acid tryptophan to the brain as this can influence your mood.

Protein. Include protein at every meal to ensure a continuous supply of the amino acid tryptophan to the brain as this can influence your mood. Regular meals Maintaining blood sugar levels helps to maintain a good mood throughout the day. Make sure you eat at least three meals each day. Missing meals can cause mood swings, irritability and fatigue.