The purpose of each Macro

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The purpose of each Macro

The Role of Protein

Protein is made from amino acids (essen5al and condi5onal) that provide our body’s structure, regulates body func5on, components of enzymes, immune system health, and aids hormone regula5on. Essen5al amino acids can’t be synthesized by the body, therefore we need to obtain these proteins from food sources. We like people to steer towards lean meats such as ﬁsh, chicken breasts, pork loin, coEage cheese, triple zero greek yogurt and turkey. High fat meats include things like full dairy products, red meat, bacon, most cheeses, pork and ribs.

The Role of Fat

Fat gets a bad rap just by its name. But it is a crucial component of our membranes, par5cularly in the brain and nervous system. It aides in the absorp5on of fat-soluble vitamins and is used as a source of energy. Every person needs fat in their diet. We advise athletes to stray away from saturated and trans-fat that increase LDL (bad cholesterol) and decrease HDL (good cholesterol). We recommend people increase their Omega 3 intake.

This can be achieved through consuming, salmon, herring, canola oil, olive oil, ﬂaxseeds, chia seeds, some eggs are for5ﬁed, and supplements. Some other sources of fat include meats, dairy, nuts/nut buEers, avocado, olive, oil, buEer, cream and coconut.

The Role of Carbohydrates.

Many people equate carbohydrates or carb to a 4-leEer word. This is not en5rely true. Carbs are our body’s main source of fuel; they spare protein from being used as energy and aid with the oxida5on (breakdown) of fat. We push clients towards low Glycemic Index (GI) carbs. GI indicates how much of an insulin response an athlete’s body will have to produce to break down what they just ate.

Insulin response is an inﬂammatory response. We want you geYng your carbohydrate intake from high quality carbs such as vegetables, some starchy/low GI carbs like brown rice, quinoa, oatmeal, steel cut oats, sweet potatoes, pees and some fruits.

High-glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and reﬁning. Processing of carbohydrates greatly increases their glycemic index.

High glycemic carbs couple with sugar are known to increase insulin and inﬂamma5on. This inﬂamma5on likes

to live in our joints such as our knees, wrists, elbows, neck and even lower backs. Do any of the

aforemen5oned body parts bother you aZer a long day? It could possibly be due to the nutri5on choices both

on and oﬀ the course. And yes, sugary sports drinks are included in this category.

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Determining your total blocks per day

1) Determine your current body weight and body fat percentage.

2) Mul5ply your “weight” x “body fat percentage” to get your “total pounds of body fat”

3) Subtract your “total pounds of body fat” from your “body weight” to get your “lean muscle mass”

4) Take your lean muscle mass and use the chart below to ﬁnd your ac5vity level mul5plier

Lean Muscle Mass __________ x Ac5vity Level __________ = Total _______________

Take your new total and divide it by 7 = Total servings per day ___________

Mul=pliers for Ac=vity Level

Sedentary 0.6

Moderate Exercise (30-40 minutes a day) 0.6-0.7 Weight Training and Cardio 2-3x/week 0.7-0.8 Weight Training and Cardio 4+x/week 0.9-1.0

Compe==ve Athlete (2x/days) 1.1-1.2

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Meal Plan Worksheet Total Servings =

Breakfast Snack Lunch Dinner

Time: Time: Time: Time:

[ ] Servings Protein [ ] Servings Protein [ ] Servings Protein [ ] Servings Protein [ ] Servings Carbs [ ] Servings Carbs [ ] Servings Carbs (1 Veg) [ ] Servings Carbs (1 Veg) [ ] Servings Fat [ ] Servings Fat [ ] Servings Fat [ ] Servings Fat

Sample Breakfast #1 Sample Snack #1 Sample Lunch #1 Sample Dinner #1

P - P - P - P -

C - C - C - C -

F - F - F - F -

P - P - P - P -

C - C - C - C -

F - F - F - F -

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Meal Plan Worksheet Total Servings =

Breakfast Snack Lunch Dinner

Time: Time: Time: Time:

[ ] Servings Protein [ ] Servings Protein [ ] Servings Protein [ ] Servings Protein [ ] Servings Carbs [ ] Servings Carbs [ ] Servings Carbs (1 Veg) [ ] Servings Carbs (1 Veg) [ ] Servings Fat [ ] Servings Fat [ ] Servings Fat [ ] Servings Fat

P - P - P - P -

C - C - C - C -

F - F - F - F -

P - P - P - P -

C - C - C - C -

F - F - F - F -

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1-Block Equivalents for Protein, Fat, and Carbs

Proteins Fats

Food

Cups/Oz (Cooked)

Grams

(Cooked) Food

Cups/Oz

(Cooked) Grams

Beef 1 oz. 26 NUTS & SEEDS

Beef ground 80% + 1 Fat*** 1.5 oz. 27 Almonds ~ 3 3

Calamari 1.5 oz. 39 Almond BuEer 1/3 Tsp. 3

Canadian bacon 1 oz. 25 Cashews ~ 3 3

Cheese Cheddar + 3 Fats*** 1 oz. - Macadamia Nuts ~ 1 2

Cheese, CoEage 1/4 Cup - Peanut BuEer 1/2 Tsp. 3

Cheese, Feta 1.5 oz. - Peanuts ~ 6 3

Cheese, RicoEa 2 oz. - Sunﬂower Seeds 1/4 Tsp. 3

Chicken Breast 1 oz. 23 Walnuts 1 Tsp. 2

Crabmeat 1.5 oz. 39 OTHER

Duck 1.5 oz. 30 Almond Milk

(unsweetened) 1/2 Cup -

Egg Subs5tute, Liquid 1/4 Cup -

Egg White 2 Large 64 Avocado 1 Tbsp. 10

Egg Whole + 1 Fat*** 1 Large 52 BuEer 1/3 Tsp. 2

Ham 1 oz. 37 Coconut Milk 1/2 Tbsp. 7

Lamb Loin 1 oz. 24 Coconut Oil 1/3 Tsp. 2

Lamb Ground 1.5 oz. 28 Cream Cheese 1 Tsp. 5

Lobster 1.5 oz. 37 Cream, Heavy 1/3 Tsp. 4

Pork Chop + 2 Fats*** 1 oz. 27 Cream, Light 1/2 Tsp. 8

Pork, Ground 1.5 oz. 27 Half and Half 1 Tbsp. 13

Pork, Bacon + 2 Fat*** 1 oz. 20 Lard 1/3 Tsp. 2

Salmon 1.5 oz. 28 Mayo, Light 1 Tsp. 5

Sausage + 2 Fat*** 1 oz. 30 Mayonnaise 1/3 Tsp. 2

Scallops 1.5 oz. 34 Olive Oil 1/3 Tsp. 2

Shrimp 1.5 oz. 29 Olives ~ 5 14

Soy Burgers 1/2 PaEy 45 Sour Cream 1 Tsp. 8

Soy Cheese 1 oz. 56 Tahini 1/3 Tsp. 3

Soy Sausage, Links 2 Links 37 Tartar Sauce 1/2 Tsp. 9

Tofu, Firm 2 oz. 86

Tofu, SoZ 3 oz. 107

Tuna Steak 1.5 oz. 24

Combo Protein & Carb (1+1)

Tuna, Canned In Water 1 oz. 36

Turkey Breast 1 oz. 23 Milk Low-fat 1% 1 Cup

Turkey, Ground 1.5 oz. 26 Soy Milk 8 oz.

Turkey, Deli Meat 1.5 oz. 32 Soy Flour 10 Grams

Turkey Bacon 2 oz. Yogurt Greek Plain 1/2 Cup

Turkey Sausage + 1 Fat** 1 oz. 30 Tempeh 1.5 oz.

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Vegetables Cooked Cooked Vegetables

Food Cups/Oz Grams Food Cups/Oz Grams

Acorn Squash 2/5 Cup 89 Potato, White 1/3 Cup 48

Ar5choke 1 Small 270 Radishes 2 Cups 493

Arugula * - Salsa 1/2 Cup -

Asparagus 12 Spears 425 Sauerkraut 1 Cup 650

Bean Sprouts 3 Cups 265 Snow Peas 3/4 Cup 211

Beet Green 1.25 Cups 351 SpagheY Squash 1 Cup 178

Beets 1/2 Cup 112 Spinach 1.33 Cups 667

Black Beans 1/4 Cup 60 Summer Squash 3 Cups 309

Bok Choy 3 Cups 1,155 Sweet Potato 1/3 Cup 52

Broccoli 1.25 Cups 232 Swiss Chard 1.25 Cups 443

Brussels Sprouts 3/4 Cup 200 Tomato 1 Cup 273

BuEernut Squash 1/3 Cup 123 Tomoto Sauce 1/2 Cup 235

Cabbage 1.33 Cups 250 Turnip 3/4 Cup 295

Carrots 1/2 Cup 173 Watercress * -

Cauliﬂower 1.25 Cups 500 Zucchini 3 Cups 536

Celery 2 Cups 375

Chick Peas 1/4 Cup 45 Notes:

Collard Greens 1.25 Cups 545

1) The amount for each item that is required to obtain 7g of protein, 9g of carbohydrate, or 1.5g of fat.

Corn 1/4 Cup 48

Cucumber 1 (9 inches) -

Dill Pickles 3 (3 inches) -

2) Exact data rounded to the nearest whole gram.

Eggplant 1.5 Cups 144

Fava Beans 1/3 Cup 63 3) Exact data from USDA Food Composi5on Databases unless not available therein.

Green Beans 1 Cup 193

Kale 1.25 Cups 247 4) Fiber in carbohydrate sources is subtracted to determine a block.

Kidney Beans 1/4 Cup 55

Leeks 1 Cup 137 5) *Indicates virtually unlimited amounts (over 5 cups for a block).

Len5ls 1/4 Cup 74

LeEuce, Iceberg 1 Head -

LeEuce, Romaine 6 Cups -

Lima Beans 1/4 Cup 65

Mushrooms 3 Cups 291

Napa Cabbage 5 Cups 405

Okra 3/4 Cup 448

Onion 1/2 Cup 103

Parsnips 1 (3 inches) 67

Peas 1/3 Cup 250

Peppers, Red 1.25 Cups 165

Pinto Beans 1/4 Cup 52

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Fruits Processed Carbs

Food Cups/Oz Grams Food Cups/Oz Grams

Apple 1/2 79 Bagel 1/4 17

Applesauce,

Unsweetened 2/5 Cup 89

Biscuit 1/4 19

Bread 1/2 Slice 20

Apricots 3 Small 99 Bread Crumbs 1/2 oz. 20

Banana 1/3 45 Cereal 1/2 oz. 14

Blackberries 1/2 Cup 210 Cocolate Bar 1/2 oz. 15

Blueberries 1/2 Cup 75 Cornbread 1-in square 14

Cantaloupe 1/4 125 Cornstarch 4 Tsp. 10

Cherries 7 65 Croissant 1/4 21

Cranberries, Raw 1/4 Cup 117 Crouton 1/2 oz. 12

Dates 1 13 Doughnut 1/4 37

Figs 3/4 55 English Muﬃn 1/4 12

Grapefruit 1/2 140 Flour 1.5 Tsp. 20

Grapes 1/2 Cup 53 French Fries 5 63

Guava 1/2 Cup 100 Graham Crackers 1.5 12

Honeydew 1/2 110 Granola 1/2 oz. 20

Kiwi 1 75 Grits 1/3 Cup 63

Kumquat 3 96 Ice Cream 1/4 Cup 39

Mango 1/3 Cup 67 Melba Toast 1/2 oz. 13

Nectarine 1/2 102 Oatmeal 1/3 Cup 90

Orange 1/2 99 Pancake 4-inch 1/2 32

Papaya 2/3 Cup 99 Pasta, Cooked 1/4 Cup 38

Peach 1 112 Pita Bread 1/4 17

Pear 1/2 75 Popcorn 2 Cups 19

Pineapple 1/2 Cup 77 Potato Chips 1/2 Cup 18

Plum 1 89 Pretzels 1/2 oz. 12

Raisins 1 Tbsp. 12 Refried Beans 1/4 Cup 90

Raspberries 2/3 Cup 167 Brown Rice 1/5 Cup 32

Strawberries 1 Cup 160 Rice Cake 1 12

Tangerine 1 78 Roll (Dinner) 1/2 18

Watermelon 1/2 Cup 125 Roll (Hamburger, Hot Dog 0.25 18

Sal5ne Crackers 4 13

Notes: Taco Shell 1 16

1) The amount for each item that is required to obtain 7g of protein, 9g of carbohydrate, or 1.5g of fat.

Tor5lla (Corn) 6-inch 1 23

Tor5lla (Flour) 6-inch 1/2 20

Tor5lla Chips 1/2 0z. 15

2) Exact data rounded to the nearest whole gram.

Waﬄe 1/2 27

3) Exact data from USDA Food Composi5on Databases unless not available therein.

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Shopping List

Add Half or x 1.5 Divide by 16

Food Daily Qty.

Weekly Qty (x-# days) Total Qty.

(Including loss)

Conversion to pounds

***A]er determining your total weekly quan=ty of food we need to account for the loss in weight for our meats and vegetables a]er cooking. Conserva=vely you should plan to lose 1/3 of the weight which means we need to add 50% to our total weekly cooked amount. Ex: If you need 24 ounces of cooked chicken for the

week, take half (12 ounces) and add it to 24 ounces. 24 + 12 = 36 total ounces of raw chicken.

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Shopping List

Add Half or x 1.5 Divide by 16

Food Daily Qty.

Weekly Qty (x-# days) Total Qty.

(Including loss)

Conversion to pounds

***A]er determining your total weekly quan=ty of food we need to account for the loss in weight for our meats and vegetables a]er cooking. Conserva=vely you should plan to lose 1/3 of the weight which means we need to add 50% to our total weekly cooked amount. Ex: If you need 24 ounces of cooked chicken for the

week, take half (12 ounces) and add it to 24 ounces. 24 + 12 = 36 total ounces of raw chicken.

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Specialty Carbs

Alcohol and Condiments

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Measuring Conversions

It is important to note that volume ounces are not the same as weight ounces.

Liquids and other wet ingredients will likely be measured in volume ounces while dry ingredients (like beans, ﬂour, or sugar) will be measured in weight

ounces.

Liquid or Volume Measurements

3 Teaspoons = 1 Tablespoon 4 Tablespoons = 1/4 Cup 8 Tablespoons = 1/2 Cup 8 Fluid Ounces = 1 Cup

1 Tablespoon = 1/2 Ounce 2 Tablespoons = 1 Ounce

1/4 Cup = 2 Ounces

1/2 Cup = 4 Ounces

3/4 Cup = 6 Ounces

1 Cup = 8 Ounces

Dry or Weight Measurements

1 Ounce = 30 grams

2 Ounces = 55 grams

3 Ounces = 85 grams

4 Ounces = 1/4 Pound = 125 grams

16 Ounces = 1 Pound = 454 grams

32 Ounces = 2 Pounds = 907 grams