What is the perfect macrosplit for your body type?

Published by Luke V2 on

Macronutrients provide our bodies with calories/energy. These are needed for growth, metabolism and many other bodily functions. Macronutrients, Meaning Large (MACRO) are needed in larger amounts and are provided by Carbohydrates, Proteins and fats.

Carbohydrates

Carbohydrates are easily metabolized and used as the bodies main fuel source. When the body uses carbohydrates for energy, it can use other macronutrients for other jobs, like tissue growth and repair.  Our brain, kidneys, muscles and heart all need carbohydrates to function properly. Carbohydrates are primarily found in starchy foods, like grains and potatoes. Other foods like vegetables, beans, nuts, seeds, and cottage cheese contain carbohydrates, but in lesser amounts. Carbohydrates can be simple or complex, which refers to their chemical structure. Simple carbohydrates taste very sweet (like fruit sugar), while complex carbohydrates taste savory (like starch in potatoes). .

CARBOHYDRATES. PROVIDES 4 KCAL PER GRAM

Proteins

Proteins are used to produce new tissues for growth and tissue repair, and regulate and maintain body functions. Enzymes used for digestion, protection, and immunity are made of protein, and essential hormones used for body regulation require protein. Finally, proteins may be used as a source of energy when carbohydrates are not available.

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables .

PROTEIN PROVIDES 4 KCAL PER GRAM

Fat

Fats are also a Secondary high-density energy source and help us absorb fat-soluble vitamins. In addition, lipids cushion organs and insulate the body. Finally, they provide raw materials for vitamin D and hormones, as well as give taste, consistency, and stability to foods and make us feel full after eating.

Fats are found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products, and salad dressings. There are three main types of fat: saturated fat, unsaturated fat, and trans fats.

FAT PROVIDES 9 KCAL PER GRAM

what is the perfect split for your body type? There is so much conflicting advice and evidence that is not that simple to pinpoint the perfect split. There are so many aspects to consider ie Age, Gender, Hormones, stress levels, occupation etc etc that being said here is a rough guide so you can at least get some idea. However you must consider that we are all unique and you should aim to find out what works best for you.

The Ectomorph

55% carbohydrates 25% proteins 20% fats Body

The Mesomorph

40% carbohydrates 30% proteins 30% fats

The Endomorph

25% carbohydrates 35% proteins 40% fats

I fall into the Mesomorph category, however I find a 40% carbohydrates 40% proteins 20% fats works well for me as an individual so be mindful that these figures are not set in stone

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