Hitting Macros vs. Hitting Macros Well

Working Up to Whole, Minimally Processed Foods

Highly Processed Foods are more and more prevalent.

Why? MONEY.

This makes total sense from a business model perspective -

“I can use sub-par ingredients, load the recipe with sodium and other preservatives, and create immense shelf-life.”

• Lower Costs of Manufacturing

• Higher Profit Margins

• Reduced Risk of Inaccurate Sales Forecasting

• More Sales (simple carbs lead to being less full, which leads to a desire for more)

One of our targeted goals at E3 Nutrition is to make you less reliant on these highly processed foods!

Compliance Continuum (Spectrum)

In this spectrum we go from -

• Not Hitting Macros

• Somewhat Hitting Macros

• Hitting Macros

• Hitting Macros Well (Whole, Minimally Processed Foods)

Let’s define these!

Not Hitting Macros

“Not Hitting Macros” would put is either over/under our goals at the end of the day and could look something like -

TARGETS 200g Carbs, 90g Fats, 150g Protein

ACTUAL 237g Carbs, 115g Fats, 135g Protein

Somewhat Hitting Macros

“Somewhat Hitting Macros” would land us somewhere near complete compliance and would look something like -

TARGETS 200g Carbs, 90g Fats, 150g Protein

ACTUAL 215g Carbs, 103g Fats, 145g Protein

Hitting Macros

“Hitting Macros” means we are within 5-10g of each macro and would look something like -

TARGETS 200g Carbs, 90g Fats, 150g Protein

ACTUAL 202g Carbs, 93g Fats, 154g Protein

Hitting Macros Well (Whole Minimally Processed Foods)

This zone of the spectrum would look exactly like “Hitting Macros” from a compliance spectrum, but would have almost no processed or some “minimally processed” foods.

WHAT DOES THAT EVEN MEAN?

Well, technically, you can “Hit your Macros” by eating whatever you want - including highly processed foods.

BUT, will we feel the best? Will it be easy to balance your macros? Will we perform the best? Will we reach optimal state?

The answer to all of those questions is NO.

So, we want to work towards not only hitting our macros, but hitting them well, or hitting them whole!

Real-World Protein Example

Hitting Macros (Processed)

Carbs 17g, Fats 7g, Protein 20g

*1g added sugar

*6g added Sugar Alcohols

Now, I love a good Protein bar. But, this one has 1,000 ingredients. Take a look -

INGREDIENTS: Protein Blend (Whey Protein Concentrate, Milk Protein Isolate, Whey Protein Isolate), Hydrolyzed Collagen, Partially Defatted Peanut Flour, Glycerine, Maltitol Syrup, Soy Protein Isolate, Water, Maltitol, Peanuts, Fractionated Palm Kernel Oil, Peanut Oil, Sugar, Tapioca Starch, Cocoa (processed with alkali), Natural Flavor (includes annatto and turmeric added for color), Salt, Calcium Carbonate, Soy Lecithin, Sucralose, Almond Butter. Contains milk, soy, peanut and tree nut (almond) ingredients. Made in a facility that also processes tree nuts, egg, wheat and sesame.

I’m not saying NOT to eat a Pure Protein bar..

Heck, this is a LOT better than a Snickers! (see our blog titled “It Doesn’t Have to be All or Nothing”)

However, this is more highly processed compared to our next item.

Hitting Macros (Whole, Minimally Processed)

Carbs 23g, Fats 9g, Protein 12g

*no added sugar

Ingredients: Dates, Peanuts, Egg Whites, Chocolate, Natural Flavors, Sea Salt, Cocoa

The RX Bar is known for having minimal, REAL ingredients, and it shows.

Also, they taste pretty good!

The only thing I’d want more information on is “Natural Flavors.”

“What are they using here?”

However, again - think about this on a spectrum:

Snickers - Pure Protein - Rx Bar

Hitting Macros (Whole)

Carbs 29g, Fats 12g, Protein 30g

Ingredients: 112g Chicken Breast, 118g Banana, 14g Walnuts

*no added sugar

Now, these are three Single Source Macros; but, they could make up a great snack!

As you can see, the macros are comparable, but are from completely whole foods.

And again, to put in perspective:

Snickers - Pure Protein - Rx - Whole Food Snack

. . .

As we’re on this journey, keep in mind simplistic progression plans to move the needle from Highly Processed to Minimally Processed to Completely Whole.

. . .

If you’d like 1:1 help achieving these goals, our next session starts Wednesday, September 6th!

If you’d like additional information, check out our brand new website:

www.e3nutritionperformance.com

and consider purchasing our eBook for only $9.99!

Have a GREAT weekend!

God Bless,

Eli Grambling

Founder, Head Coach | E3 Nutrition