Thursday, October 20

We talk a lot about macronutrients - proteins, fats and carbs - that make up the foods we eat every day. Everything we eat has a macronutrient profile. Meats are mostly protein with some fat, fruits and vegetables are good carbohydrate sources and nuts, seeds and oils are good healthy fats. These are just a few examples. Most nutrition plans are based on getting you the right balance of macronutrients to support your activity levels. This isn't some big secret, it just takes some time to figure out your optimum balance to get you the performance and weight loss/gain goals you want.

However, there is more to eating "clean" or "healthy" than finding out how much of each macro to eat. It's easy to forget about micronutrients.

Micronutrients are basically the vitamins and minerals that are found in our food.

Yes, you may be able to get the body you want by only focusing on macros. Your carbs could come from any source you choose, including donuts and beer, and as long as you are getting the correct number of grams of carbs each day. That's what diets like If It Fits Your Macros (IIFYM) and Flexible Dieting allow. Just get your macros and don't worry about the quality or source.

However, this just doesn't seem right when you are focusing on overall health. Sure, we want to look good, but we've got to get our vitamins and minerals too. And I'd rather do that with food than take supplements forever.

We've talked about eating for volume in the past, where you can eat bowls and bowls of vegetables that equal one piece of candy (macronutrient-wise). You'll be fuller with the veggies for sure, and think about the micronutrients you'll be getting. You body will be so happy!

If you just don't feel right sometimes or your performance is suffering in the gym, it may be more than just not getting enough food. You may not be eating the food your body needs. Eating leafy dark greens and colorful foods will provide you with the vitamins and minerals your body needs to function properly.

It's easy to focus on aesthetics and body composition, but let's not forget about all of those complicated things happening inside the body. Those processes need micronutrients to support them.

So, when you balancing out your macros, take into account the quality of food you are using to build your meals. You'll feel better, look better (clearer skin, shiny hair) and function better.

Remember to let us know by Friday if you want to join Fueling Activity - our nutrition plan that focuses not just on how much to eat, but the quality of food and when to eat it. Email us at to sign up today!

Workout for Thursday, October 20 For Time: Row 1000m Run 800m 50 Russian KB Swings (2/1.5) 25/18 Cal on Bike 50 Russian KB Swings Run 800m Row 1000m

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