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The Revolution Blog

News, events, updates and advice from Revolution Personal Training Studios. Find out what we’ve been doing, and some of clients we’ve helped to achieve their fitness and weight loss goals!

CARBOHYDRATES, FATS and PROTEINS

Each week in Revolution’s Weight Loss Support Group, we discuss different topics and at times there are hand outs on what I feel are the most beneficial parts of the meeting. Our previous session we discussed the role of carbohydrates, proteins and fats in our diets, the right kinds of these macronutrients to eat and the best time of day to eat them. I felt it would be useful to get these hand outs up on the blog for Revolution clients to have a look at. I have tried to keep the science to a minimum with the intention of making it understandable and accessible for everyone. Please bear in mind that it is important to include all food groups in the diet and not advisable to start excluding one food group or eating too much of another. Please post any questions you have.
Rebecca Maslin
CARBOHYDRATES
WHY DO WE NEED THEM?
• They are the body’s preferred energy source as they can be converted more readily into glucose that the body uses for fuel during exercise.
• The body uses carbohydrates during energy expenditure and the rest of the time they are stored in the muscles and liver as glycogen for space efficiency.
• They encourage proper organ function and play a part of a healthy diet.
• Carbohydrates are needed for optimum brain function.
• But a diet that has an excessive intake of carbohydrates will result in weight gain and the body storing the extra food as fat.
• Carbohydrate intake determines the body’s delicate balance of blood sugar levels which is key to long term fat loss.
SIMPLE AND COMPLEX CARBOHYDRATES
• Carbohydrates can be split into two groups more commonly known as complex carbs and simple/refined carbohydrates.
• Fibre is also found in carbohydrates but it can not be broken down into sugar and passes through the body undigested playing a role in a healthy digestive system.
• Complex carbs provide a slower release of glucose and hormones resulting in a more stable and sustainable energy levels for the body.
• Complex carbs, in their natural form contribute to long-term health, appetite control and sustained energy levels
• The more simple/refined carbohydrates that are consumed, the faster the glucose is released into the blood causing peaks and drops in blood sugar levels and less stable energy levels.
• Simple carbs contribute to weight gain, interfere with weight loss and promote degenerative diseases such as diabetes and heart disease.
*** THE KEY TO CONTROLLING YOUR WEIGHT IS TO FIND AN EATING PATTERN THAT SUITS YOUR LIFESTYLE AND THAT YOU CAN SUSTAIN OVER A LONG PERIOD***
COMPLEX CARBS TO INCLUDE IN YOUR DIET
• Complex carbohydrates are often referred to as starch or starchy foods. They are found naturally in foods and also refined in processed foods.
• Fruits and Vegetables
• barley
• beans
• brown rice
• chickpeas
• legumes
• lentils
• oats
• parsnips
• potatoes
• quinoa
• root vegetables
• sweet corn
• sweet potato
• wholegrain cereals
• wholemeal breads
• wholemeal cereals
• wholemeal flour
• wholemeal pasta
• yams.
SIMPLE CARBOHYDRATES TO AVOID
• Simple carbohydrates are also known as sugars. They also exist in either a natural or refined form.
• Natural sugars are found in fruits and vegetables.
Refined sugars are found in:
• biscuits, cakes and pastries
• chocolate
• honey and jams
• jellies
• brown and white cane sugar
• pizzas
• prepared foods and sauces
• soft drinks
• sweets and snack bars.
• Breakfast cereals
PROTEIN
THE ROLE OF PROTEIN IN OUR DIET
• Protein is a key building block for body tissue and is needed for body growth and maintainence.
• Protein is a major component in the cells especially muscle but also organs, hair, skin and nails.
• Protein is needed to form blood cells.
• Protein intake is vital for muscle repair especially during/after sport and exercise.
• It provides an energy source for the body.
***Proteins are large molecules made up of long chain amino acids. Some of these are nutritionally essential and cannot be made or stored within the body and so must come from our diet. These are called essential amino acids.***
A COMPLETE PROTEIN IS A FOOD SOURCE THAT HAS ALL THE ESSENTIAL AMINO ACIDS AND CAN GENERLLY BE FOUND IN ANIMAL PROTEIN.
PROTEIN SOURCES TO INCLUDE IN YOUR DIET
Animal sources (complete proteins) of protein include:
• Red Meat
• Poultry including chicken and turkey
• Fish
• Milk
• Eggs
Plant sources of protein include:
• Wholegrains
• Pulses
• Legumes
• Soy
• Nuts and Seeds
• Plant Proteins
Plant sources are incomplete proteins and have to be paired to get the nine essential amino acids that the body cannot make by itself.
Protein powders- casein, whey, soy, rice and egg are a good source of protein post training to help with muscle recovery or as a snack before bed.
***Healthy people eating a balanced diet will rarely have to supplement with protein powders and they are not essential for weight loss although very versatile and useful for a protein hit.***
IF YOUR GOAL IS WEIGHT LOSS, FAT LOSS OR A LEANER PHYSIQUE THAN PROTEIN CONSUMPTION IS AN IMPORTANT PART OF YOUR MEAL PLAN AND SHOULD BE CONSUMED AT EVERY MEAL/SNACK.
• Protein is the building block of muscles
• The more lean muscle you have, the less fat you have.
• The less fat you have, the faster your metabolism
• The faster your metabolism, the more efficient your body is at burning fat.
• Protein in your diet will enhance and encourage weight loss.
FATS
THE ROLE OF FATS IN OUR DIET
• Fats play a vital role in maintaining healthy skin, hair and nails.
• Fats help protect vital organs against shock.
• Fats help maintain body temperature.
• They have a role in metabolic reactions within the body
• Fats have an important role in cell function and creating new cells within the body especially membrane structure.
• Fats can also be used as an energy source for the body
• They also serve as a buffer to a host of disease as offending substances are stored in fat tissue until the body can process it safely.
• We need fat in our diets to absorb certain nutrients including vitamins A,D,E and K which are fat soluble vitamins meaning they can only be absorbed and digested in conjunction with fat.
• Fat improves the flavour of food and increases palpability.
• By consuming fats, they help slow down the body’s insulin response to high sugar foods.
• Some fats contain essential nutrients that cannot be produced by the body and so must be consumed through diet. These are known as Essential Fatty Acids, EFAs.
TRANS-FATS ARE THE ‘BAD’ FATS AND SHOULD BE AVOIDED ABOVE ALL OTHER FATS AS THEY ARE CONVERTED TO SUGAR BY THE BODY AND STORED AS FAT !
***FAT HAS 9 CALORIES PER GRAM AND SO FAT FOOD SOURCES ARE HIGHER CALORIE AND THEREFORE PORTION CONTROL IS IMPORTANT WHEN CONSUMING FATS***
GOOD FAT SOURCES TO INCLUDE IN YOUR DIET
Avocado
Cold Water fish ( salmon, trout, mackerel, sardines)
Olives/ Olive Oil
Mixed Nuts (brazil, almonds, walnuts, macadamia)
Flaxseed (ground/oi)
Coconut Oil
Egg Yolks
Sunflower Seeds
Pumpkin Seeds

Transform your body in 12 weeks with Personal training

12 weeks on I have gone from a dress size 22 to a size 12. I’m fitter than I’ve ever been and now have what I need to enjoy exercise, enjoy my food and stay in my new shape.

Marina
Marina Before
Marina After

I always say that the only other person who wanted this as much as I did was my personal trainer, but I was motivated and encouraged by everyone at the studio, trainers as well as trainees.

Chantal
Chantal Before
Chantal After

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