Macro vs Micro Nutrients

29
Nov

Macro vs Micro Nutrients

By: Arthur Anderson

Macronutrients (Proteins, Fats and Carbohydrates) have been the discussion of every diet plan in the last several years including the Zone, Mediterranean, Paleo, Primal, Keto diets the list goes on and on.  Tracking and controlling macros is a challenge but not impossible.  But what we are not discussing is our Micronutrient intake.

Micronutrients are comprised of vitamins and minerals that are required in small quantities to regulate metabolism and our general well being.  But tracking the intake of the 30+ known micronutrients (listed below) would be a daunting task at best.  While taking a multivitamin pill can help fill the voids in your diet it should not be the excuse for a crappy diet.  There is still very little understanding about the importance of how vitamins and minerals are delivered and processed by the body in whole food versus pill.

It comes down to eating smart, vary your diet.  If you’ve been eating chicken and sweet potatoes for lunch for the last month vary it up with carrots and a beef patty.  When you need to meet your carb intake don’t grab some rice try a couple carrots instead, carb for carb carrots outshine rice in every micronutrient category except Selenium and Manganese, even a piece of fruit will have more nutrition than rice.  If you need more fat think of an avocado versus another tablespoon of olive oil.

Your body is capable of storing many micronutrients and the ones that are not stored are readily available in our food. So don’t be concerned with the Daily Values you see in nutritional panels, to meet those you would have to graze all day.  By incorporating a good variety of unprocessed vegetables, meats and fruits you will have no problem meeting your micronutrient needs.  And don’t forget to eat some fish and shellfish once in awhile.

Minerals

Calcium

Magnesium

Phosphorus

Potassium

Sulfur

Trace Minerals

Boron

Cobalt

Chromium

Copper

Fluoride

Iodine

Iron

Manganese

Molybdenum

Selenium

Zinc

Vitamins

Vitamin A (Retinol)

Vitamin B1 (Thiamin)

Vitamin B2 (Riboflavin)

Vitamin B3 (Niacin)

Vitamin B5 (Pantothenic Acid)

Vitamin B6 (Pyridoxine)

Vitamin B7 (Biotin)

Vitamin B8 (Ergadenylic Acit)

Vitamin B9 (Folic Acid)

Vitamin B12 (Cyanocobalamin)

Choline

Vitamin C (Ascorbic Acid)

Vitamin D

Vitamin E

Vitamin K

Carotenoids

Group Class Workout

 

Warm Up: 4 Rounds 40/20 Machine Get Warm!

20 Russian KBS, 20 hollow rocks, 20 air squats

Finish with: 15 PVC PT, GM, 20 scorpions, 20 leg swings

 

Strength: Back Squat

5×3 @80% Every 1:45

Lean: No Strength

 

 

Metcon:

 

Welded 

14 Min AMRAP

(12,10,8,6) Squat Cleans

30 DU

7 BFB

 

M: 95,115,135,155

F: 65,75,85,95

 

Max Reps 185/115

 

 

Welded Lean

3 rounds

1000m Row

1 min Rest

30 Box Dips

20 DB Step Ups (20/15)

10 Box Jump Overs (24/20)

 

Mobility Of the Day: Glute Smash (pg. 300)

Improves: Low Back and Hip Pain, Knee Out Position

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