#BULKING CALORIE CALCULATOR HOW TO#
#BULKING CALORIE CALCULATOR SKIN#

This more readily available carbohydrate can be used to spare muscle glycogen, extend exercise performance, reduce perceived difficulty during exercise/activity as well as promote enhanced recovery after exercise 1. Timing your sugary foods around training would be best as these digest and absorb quickly (which is exactly what our body needs at this time). Many carbohydrate sources are rich in important health promoting nutrients (such as the incredibly nutritious fruit, veg, beans and lentils as well as wholegrains and other grains) and can be used around training to optimize performance and recovery.Īim to include roughly a palm sized portion within your main meals (if not more if you’re aiming to gain muscle, highly active and or larger in frame) and, more generally speaking, target around five portions of fruit and veg each day to get your dose of micronutrients. Carbs are actually the body’s primary source of energy and, whilst they aren’t essential (because we can actually convert both protein and fats into carbohydrate, albeit not very efficiently), having an adequate supply of them in your diet may be more optimal for both your health, body composition and performance. CarbohydratesĬarbohydrates or “carbs” aren’t the devil nor are they simply shuttled straight to your hips (despite what the internet gurus may tell you). In fact, researchers suggest that both men and women should be at least aiming for 1.2g of protein per kg of bodyweight each day (which would eclipse these government recommendations) 1,2.Īthletes may want to pay particular attention to this point researchers have proposed that you may need as much as 1.6 to 2.2g of protein per kg of bodyweight per day 1 to make up for all the added performance and recovery demands.Ī protein powder supplement is a very useful means of achieving these higher targets as well as being way more cost and calorie efficient. Now I know that doesn’t sound like a lot… because, well, it’s not. How much protein do we need though? Well, government recommendations advise around 55g of protein a day for men and 45g a day for women. This process of breaking down and repurposing is how we essentially grow our muscle (alongside the necessary stimulus like weight or resistance training). These building blocks are then used by our body to build new protein structures again or repair damaged ones (like when we cause muscle damage during training). Our body digests these protein containing foods and breaks down the protein provided into its own individual building blocks (amino acids). We get these building materials from our diet from the dietary protein we eat.

#BULKING CALORIE CALCULATOR SKIN#

From our skin to our organs, to our hair and muscle, protein constitutes the bulk of these structures. Protein is essentially our body’s “building materials and structures”. Avoid getting these confused with micronutrients which are vitamins and minerals found in food and consumed in small amounts. The three main macronutrients are fat, protein and carbohydrate.

Adjusting calories for weight loss or gainįor those of you who are new to this, “macros” is short for “macronutrients”, the nutrients found in large quantities that give us energy.

#BULKING CALORIE CALCULATOR HOW TO#

This article will explain what macros are, calculate your maintenance calories, and both present to you how to adjust your calories for weight loss or weight gain as well as work out your macro needs for protein, fats, and carbohydrates. Its flexibility is great in that it gives you the ability to enjoy social situations without needing to restrict yourself from enjoying alcohol or specific food groups. This sounds brilliant, doesn’t it? Well, look no further - our macro calculator enables you to calculate the perfect nutrition plan so you can prepare for success.įlexible dieting or IIFYM (If it fits your macros) is a popular nutritional intervention designed to give you the ability to pick and choose what you wish to eat in order to avoid going below or above your calorie intake in a day. Picture this scenario, being able to eat a range of foods with no restriction that allows you to hit your goals whether it be building muscle, losing or maintaining weight.

Bulking calorie calculator