#122 - MICRO NUTRIENTS - SOLO PODCAST

ROAR Knowledge Podcast - Fearless Training

MICRO NUTRIENTS - Fearless Training ROAR Knowledge Podcast Episode #122 🎙️📺🦁 It's SOLO podcast time. Today we talk about Micro Nutrients and how that correlates to your physique goal success in the realms of training and nutrition with real takeaways you can start applying now. If this sounds like something your interested in, please share and enjoy! 🙏🏽 The lists goes on and the variety is endless but I have purposely not tried to be too specific with foods but rather groups as I want you to eat what you want. If you’re still worried about eating the “right” foods fear not because it's not so much what we eat but rather how much.

FIBRE

But first let’s address fibre, often a missing link, overlooked and underestimated. To recap on that boring health class you had to do back in school: There are two types of fibre: insoluble which passes relatively straight through the digestive system aiding in excretion. And soluble: which is responsible for an up keep of internal health, improving cholesterol levels, and lowering risk of many diseases. Fibre is especially helpful when on a lower calorie intake as it will help keep you in feeling fuller and satiate hunger, which in turn will increase your adherence which we talked about at the very start. How much do we need then. As a rule of thumb and again a general guideline that is easy to calculate: 10-15grams to every 1000 calories is sufficient. E.g. If you are eating 2000 calories per day your fibre intake would be between 20-30grams per day. Another simple rule of thumb to abide by is: For smaller persons or females 2-3 servings of fruit and/or veggies per day and for larger individuals or males 4-5 servings of fruit and/or veggies per day.It is certainly again best to err on the side of a little more rather than less, but if you do consume too much you may find that you will feel bloated, full, have trouble digesting and have a more difficult time on the old lavatory if you know what I mean.

FOOD CHOICES

Now, back to how could you fill your calories and macros. Below are some examples of foods you could choose for each macronutrient:

PROTEIN

Chicken, Beef, Pork, Fish, Kangaroo, Turkey, Tofu, Eggs, Milk, Yoghurt, Cottage Cheese, Beans, WPI (Protein Blends)

FATS

Nuts, Nut Butter, ,Oils Seeds, Avocado, Oily Fish, Cheese, Butter, Chocolate, Eggs,

CARBOHYDRATES

Rice, Pasta, Breads, Pastries, Crackers / Crisps (Chips) Grains, Legumes, Fruits, Vegetables, Ice Cream, Cereals, The lists goes on and the variety is endless but I have purposely not tried to be too specific with foods but rather groups as I want you to eat what you want. If you’re still worried about eating the “right” foods fear not because its not so much what we eat but rather how much.

THE BOTTOM LINE

As a rule of thumb apply the 80-20 rule which works in many aspects of life. 80% of your food intake should come from wholesome nutritious foods (not processed) and the other 20% have fun with and be flexible (Ice cream, chocolate). As long as it fits within your calories (energy intake) you will be on track. This is all part of the bigger picture, which we addressed at the start. Because if this is something you want to able to adhere to for life, along with looking and feeling great, then you must understand these fundamental basics.

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