What are Macros?

There are 3 types of macronutrients. Carbohydrates, proteins and fats.

Carbohydrates are your body’s main source of energy. They help fuel your workouts.

Proteins support your body’s growth and repair. They are vital for muscle recovery.

Fats help your body absorb vitamins and support hormones.


High Protein Foods (per 100g):

Egg

13g protein

Greek Yogurt

10g protein

Shrimp

21g

Chicken breast

26g protein

Lean Beef

21g protein

Beans

23g

Cottage Cheese

13g protein

Tuna

28g protein

Edamame

11g


Protein and Calories in Meat per 100g:

Lamb Cullets

175 cal

20g Protein

Pork Chop

270 Cal

18g Protein

Rib-eye

255 cal

19g Protein

Fillet Steak

155 cal

21g Protein

5% Fat Beef Mince

125 cal

21g Protein

Ham

145 cal

21g Protein

Venison

160 cal

30g Protein

Bacon

180 cal

16g Protein


The nutritional value of Chicken:


Drumstick

161 cals

19g protein

9g fat

Thigh

119 cals

20g protein

4g fat

Breast

114 cals

21g protein

3g fat

Wing

114 cals

18g protein

16g fat


Nutritional value of Milk (per 250ml):

Cow – whole

160 cals

8g protein

12g carbs

9g fat

Almond

59 cals

2g protein

8g carbs

3g fat

Cow – Semi

125 cals

9g protein

12g carbs

4g fat

Oat

125 cals

3g protein

17g carbs

5g fat

Cow – Skimmed

92 cals

9g protein

12g carbs

1g fat

Coconut

50 cals

1g protein

7g carbs

2g fat

Soy

106 cals

9g protein

6g carbs

5g fat

Hemp

86 cals

5g protein

1g carbs

8g fat


8 foods high in creatine:

Steak

4.5g/1kg

Venison

4.5g/1kg

Salmon

4.5g/1kg

Tuna

4g/1kg

Chicken

4.5g/1kg

Pork

5g/1kg

Herring

4.5g/kg

Cod

3g/1kg


Macro Cheat Sheet

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