TIMESTAMPS of tracking macros 101 part 1:
1. DISCLAIMER – 0:00
2. INTRO – 1:36
2. 甚麼是三大營養素 (macronutrients)+它們的功能 – 2:09
3. 其他營養素 micronutrients – 4:34
4. 纖維 fibers – 6:22
5. 如何使用MY FITNESS PAL – 6:47
– logging your food – 7:07
– creating meals – 7:46
– scanning errors – 8:17
– creating your food – 9:06
– creating recipes – 9:33
– raw or cooked? – 9:46
– 2 BONUS TIPSS!!! – 11:12
– tracking alcohol 12:27
– net carbs – 13:20
6. MFP SUMMARY – 14:34
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喺飲食方面，想增肌就係要熱量攝取大過熱量消耗；想減脂就係熱量攝取小過熱量消耗。計算營養素（macros AKA 蛋白質、碳水化合物、脂肪）可以幫你控制飲食，從而達到自己嘅目標/需要。當然其他營養素（micros AKA 維他命&礦物質）、訓練質素、休息、stress management等都係好重要、同影響你嘅成果。呢條片並唔係話大家一定要track macros先做到增肌減脂、只係一個工具！如果大家有尐咩健康狀況，請看專業人士(醫生、註冊營養師等)資詢及尋求協助。
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Thank you so much for watching this video & stay tuned for PART 2!! And please comment and let me know how you find this video or which part of this video is helpful for you!!
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Resources of this video:
//FIBER RECOMMENDATION//
Fiber: How Much Do You Need? by Kathleen M. Zelman, MPH, RD, LD
//ALL ABOUT PROTEIN//
Phillips, S. M., Hartman, J. W., & Wilkinson, S. B. (2005). Dietary Protein to Support Anabolism with Resistance Exercise in Young Men. Journal of the American College of Nutrition, 24(2). doi:10.1080/07315724.2005.10719454
Hudson et al. (2018). Effects of protein supplements consumed with meals, versus between meals, on resistance training-induced body composition changes in adults: A systematic review. Nutrition Reviews, 76(6), 461-468.
Westerterp-Plantenga, M. S. (2003). The significance of protein in food intake and body weight regulation. Current Opinion in Clinical Nutrition and Metabolic Care, 6(6), 635-638. doi:10.1097/00075197-200311000-00005
((protein & kidney health)) ➤ Elswyk, M. E., Weatherford, C. A., & Mcneill, S. H. (2018). A Systematic Review of Renal Health in Healthy Individuals Associated with Protein Intake above the US Recommended Daily Allowance in Randomized Controlled Trials and Observational Studies. Advances in Nutrition, 9(4), 404-418. doi:10.1093/advances/nmy026
//FAT//
Adipose tissue & hormones
//Some info is from NASM CPT course//
My go-to list of credible & reliable NUTRITION professionals on Instagram when I am seeking for any nutrition information:
Layne Norton:
Holly Baxter:
Ben Carpenter:
Dylan Bair:
John Meadows:
Allen Cress:
(& so much more!!!)
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Instagram: @xyznaholic
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DISCLAIMERS – I am not a medical or nutrition professional. Always consult a physician or REGISTERED dietitian if you experience any health issues.
