NUTRITIONAL ADVICE BY MAC NUTRITION

Mac Nutrition

For fat loss to occur, an energy deficit (energy expenditure > energy in) needs to be created. The tips below are laid out do that someone who does not want to count calories, CAN lose weight.

PROTEIN (PRO)

  • Ensure regular protein feedings 0.25-0.3g/kg (25-40g) are consumed at each meal and post-training
  • Protein helps with feelings of fullness, particularly benefiticial when in an energy deficit- Click here for a list of tasty, convenient high protein snacks
  • Click here for a list of tasty, convenient high protein snacks

CARBOHYDRATE (CHO)

  • To help create an energy deficit without counting calories aim to consume the majority of CHOs immediately pre or post-training

  • This will ensure maximum training quality & recovery

FLEXIBILITY CAN HELP WITH FAT LOSS SUCCESS (ADHERENCE)

Bear in mind: depending on your daily levels of activity, your physiology, how hard and often you train and the total amount of weight you want to lose, there may be room for some less than perfect food choices but you will have to gauge your ability to lose weight if you are using this strategy.

TANGIBLE TIPS:

  • Cycle your energy intake – eat more on training days
  • Prepare food in advance (cook in bulk)
  • Keep processed foods to a minimum
  • Avoid alcohol
  • Keep vegetable/salad intakes high especially on rest days
  • Prepare food in advance (cook in bulk)
  • Avoid alcohol
  • Keep processed foods to a minimum

HEALTH CONSIDERATIONS

• As you can see in the example meals, salad/vegetable intakes are keep high.

• Salad/vegetables are nutrient dense and low in calories, therefore large volumes can be consumed at every meal • Don’t be afraid of fat!

• Good quality fat sources should represent ~ 30 % of your diet

• Fat can help support immune function and is involved in the regulation and production of hormones

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