GymBug

I've caught it. Fortunately, it's not treatable.

Archive for the tag “carbs”

Macros

Hi there!

Discovered a brilliant image today on Facebook from The SFN Expo Facebook page. Macros are essentally your daily calori requirements, broken down into detailed calorie requirements for protein, fat and carbohydrates. Some people don’t like calculating macronutrients as they don’t feel it helps attain their fitness goals. However, if you’re interested in calculating your macronutrient requirements, you can do so following the steps below;

  1. Calculate your Total Daily Energy Expenditure
    (Weight in kilograms x 2.2) x (Number training hours per week + 9-12*)
    *you must select your intensity rate here for training, 9 being low intensity and 12 being high intensity)
  2. Calculate your protein requirements (in grams)
    Weight in kilograms x 2 grams (you can adjust this but try stay within 1.4-3.0)
    Multiply this by 4 to get calorie requirements from protein.
  3. Calculate your fat requirements (in grams)
    Weight in kilograms x 1 gram (adjustable but try keep this above 0.7)
    Multiply this by 9 to get calorie requirements from fat.
  4. Calculate your carbohydrate requirements (in grams)
    Total Daily Energy Expenditure- (Calories from protein + Calories from fat)
                                                          4
    Do not divide by 4 to determine your calorie needs from carbohydrates.
  5. Calculate your fibre intake (in grams)
    Total Daily Energy Expenditure
                      100
    It is advised to keep it at around 15g

I was curious about why you would consider calcuating your macros and found a great article on BodyBuilding. They give reasons to macro and reasons not to. I recommend reading the whole article on their website but the reasons are as follows;

Reasons to Macro;

1) You’re lean but you want to be leaner
2) You have no concept of what “enough protein” means
3) Your body signals are out of whack
4) You have a deadline to meet

Reason not to Macro;

1) Your neurosis gets you nowhere
2) You’re a macronutrient veteran
3) You just got your feet wet
4) You want to be healthy, not freaky shredded

There you have it! Macros all summed up. I calculated mine out of interest and my Total Daily Energy Expenditure is apparently around 1604 calories per day with workout intensity of 10, I do a lot of HIIT however, so when I shifted it to 12 (out of curiosity) it said I needed 1814 calories. I wrote a post recently about calorie calculators if you’re interested in seeing how different online calculators calculated my needs differently!

Have a great weekend!

Gym Bug

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Bounce Balls; Energy from Nature

Hi there!

When my sister picked up my first Bounce Ball, she raised her arm to launch it at the ground, not quite realising what she was holding. A Bounce Ball is not a bouncey ball that you played with as a kid and probably got hit by (small, round bruises, anyone?), although give me a bouncey ball now and I’ll be quite content for a while. Anyway, back on point, Bounce Balls are food. A great kind of food. They’re energy balls. The idea behind them is to get an excellent boost of energy from small, delicious, nutrient-dense foods.
I’ve only tried one flavour (still making my way around them) but here’s a run-down of their excellent, energy balls.

There are 8 amazing flavours to choose from, made from the highest quality ingredients (messing with quality is not an option here). Each different flavour provides something different whether it’s only flavour, or the function or the nutritional value is provides. Bounce Balls have made sure you will find exactly what you need.
HP= High Protein
V= Suitable for vegetarians
GF= Gluten Free
HF= High Fibre

  • Cacao Mint Protein Bomb; this is their newest flavour. Sunflower seeds, cacao nibs, quality proteins and rice bran. Get your protein pick me up from this incredible new ball! (HP)
  • Apple & Cinnamon Protein Punch; cashews, whey, pea proteins, excellent carbs and heart healthy fats. An excellent high protein which will curb even the meanest of hunger pangs to help you maintain your fast-paced day. (V & GF)
  • Peanut Protein Blast; they’re all on my bucket list, but this is next. I’m a huge peanut fan. Titled “The Golden Nugget” on their website, this ball is packed full of delicious peanut. High protein, energy packed ball of incredible. (HP)
  • Coconut & Macadamia Protein Bliss; an antioxidant packed ball with excellently healthy macadamias, coconut and cashews. This is definitely one for the lovers of coconut and summer flavours (HP & HF).
  • Spirulina & Ginseng Energy Balls; I hear a lot about Spirulina and I wasn’t sure what it was, so I did some research. It’s a superfood which is high in protein, essential amino acids and iron. Excellent sources of iron and great boost for the immune system. This particular energy ball is packed with superfood Spirulina and superfood Ginseng. This seems like a body’s cup of gold. Packed with delicious almonds, oat, sesame seeds, spirulina and ginseng. This is literally a health boost in a packet, it’s got fibre, unsaturated fats, vitamins E and B12 (HF)
  • Almond Protein Hit; I’ve tried this one ad I really enjoyed it, it’s got a bit of marzipan flavour to it, and it did give me a fantastic energy boost (I enjoyed it whilst on an energy slump on holiday, instant pick me up). Another ball packed with heart healthy fats, protein and complex carbohydrates. (HP & HF)
  • Cashew & Pecan Vitality Lift; another heart healthy packed ball packed with delicious nuts and seeds. This one also contains an excellent antioxidant called manganese. Get your mono and unsaturated fat hit from this one! (HF)
  • Fudgie Walnut Health Storm; walnuts, peanuts, carob and sesame seeds. This is an excellent ‘free-from’ option for all gluten free readers. Again it’s packed with manganese, heart healthy fats and fibre. (HF & GF)

All their products are great on-the-go snacks that are packed with healthy but filling ingredients. Once I’ve got some more monies in the bank (curse the student budget) I have every intention to getting my hands on these balls of power to fuel my long days. They’re too convenient not to try!

These are available in a wide variety of stores; find them in Holland & Barrett, Waitrose, Boots.com and other health food shops. You can also purchase them online on their own website. A pack of 12 costs £19.45 or a pack of 40 for £63.95. It sounds like a lot but consider how nutritionally dense they are, I think if you’re really serious about healthy energy, these are worth it.

Gym Bug

Recovery Foods

Hi there!

Hard, intense workouts of the cardio or strength training variety should leave you feeling pretty drained and eventually hungry. If you’re like me, you’re not hungry immediately after a workout, but give it 20-30minutes and the hunger kicks in and it’s intense! It’s necessary to fuel your body up 1-2 hours after working out in order to help muscles repair and your body to maintain function. It’s best to get a good mix of protein, carbs and healthy fats.

After most of my workouts I’ll eat a bowl of porridge (I prefer exercising first thing in the morning) and on occassion I’ll have a salad packed with rommaine lettuce, white beans/lentils, cucumber and olives. I also have MyProtein Chocolate Smooth Whey Protein after strength training days. However, this isn’t foreveryone, so below I’ve listed some great recovery foods to have after the gym.

  • Chocolate milk (especially handy for people on the go) with a banana
  • Cottage cheese on rye bread (cottage cheese is good for protein)
  • Scrambled eggs (protein, protein, protein) pair it with some wholemeal bread or rye bread!
  • Peanut butter on wholemeal toast or rye bread
  • Coconut water and a banana (great for restoring electrolytes)
  • Avocado stuffed with cottage cheese and tomato
  • Avocado on wholemeal toast/rye bread
  • Spinach salad with chicken
  • Sliced apple with peanut butter and raisins
  • Tuna salad or sandwich
  • Smoothie with oats and greek yoghurt
  • Greek yoghurt, chopped banana, topped with some nuts

These are just a couple of great ideas that combine carbs, fats and proteins to help your body recover and make sure you’re ready to tackle the next workout! Remember to try keep carbs as wholegrains and DRINK PLENTY OF WATER. Rehydrating is vital and consistently drinking water through the day is an excellent habit to develop. Always try keep a water bottle to hand.

Hope you had a great weekend!

Gym Bug

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