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Ever wondered about the perfect balance of macronutrients?

Today, we're diving into the 50:20:30 ratio of protein, carbs, and fat.

This magical combination might just be the key to unlocking your health and fitness goals.

Read 🔽 below! 

🍽️ 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• The Perfect Macro Ratio for Optimal Health

• Article Explained Simple: Does Boron Boost Testosterone

• 3 Tips to Improve Running Capacity

• Healthy High Protein Chocolate Cake Recipe

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The best ratio of Protein:Carbs:Fat Diet

The 50:20:30 ratio refers to the percentage of your daily calories that should come from protein, carbohydrates, and fat respectively. This breakdown has gained popularity for good reason.

Let's start with protein. At 50% of your daily calories, it's the star of the show.

Protein is crucial for muscle repair and growth. It also helps you feel full, which can aid in weight management. High protein diets have been shown to boost metabolism and reduce cravings.

Carbohydrates make up 20% of this diet.

This lower carb approach can help stabilize blood sugar levels and reduce inflammation. It's enough carbs to fuel your workouts and brain function, without the energy crashes associated with high-carb diets.

Fat rounds out the macro split at 30%.

This moderate fat intake ensures you're getting enough essential fatty acids for hormone production and nutrient absorption. It also adds flavor to your meals, making the diet more sustainable long-term.

This ratio works well for several reasons.

First, it's balanced. You're not eliminating any macronutrient group, which can lead to deficiencies. Instead, you're optimizing each one.

The high protein content supports muscle growth and repair, crucial for both athletes and those looking to maintain muscle mass as they age. It also increases satiety, helping to control appetite and support weight management goals.

The moderate carb approach provides enough energy for workouts and daily activities, without the blood sugar spikes associated with high-carb diets. This can be particularly beneficial for those with insulin sensitivity issues.

The fat content is sufficient to support hormone production and nutrient absorption, while also adding flavor and satiety to meals. This makes the diet more enjoyable and sustainable long-term.

This ratio is also flexible. You can adjust it slightly based on your individual needs and goals. For example, very active individuals might increase their carb intake slightly, while those looking to lose weight might reduce it.

Remember, while macronutrient ratios are important, food quality matters too. Focus on whole, nutrient-dense foods to meet your macro goals.

As always, it's best to consult with a healthcare professional before making significant changes to your diet.

They can help you tailor this approach to your specific needs and health conditions.

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3 Tips to Improve Running Capacity

Want to increase your endurance and run longer distances? Here are three tips to boost your running capacity:

1. Gradually increase your mileage
   
   The key to running longer is to slowly build up your distance.
   
   Follow the 10% rule: increase your weekly mileage by no more than 10% each week.
   
   This gradual increase allows your body to adapt without risking injury.
   
   For example, if you run 10 miles this week, aim for 11 miles next week.
   

2. Incorporate interval training
   
   Interval training involves alternating between high-intensity bursts and lower-intensity recovery periods.
   
   This type of training improves your VO2 max, which is crucial for endurance.
   
   Try adding 30-second sprints followed by 90 seconds of jogging to your regular runs.
   

3. Focus on proper nutrition and hydration
   
   What you eat and drink greatly affects your running capacity.
   
   Ensure you're properly fueled before long runs with complex carbohydrates.
   
   Stay hydrated before, during, and after your runs.
   
   Consider energy gels or sports drinks for runs lasting over 90 minutes to replenish electrolytes and energy stores.
   

Remember, consistency is key.

Stick to your training plan and be patient. Improvements in running capacity take time, but with these tips, you'll be running longer distances before you know it.

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Healthy High Protein Chocolate Cake Recipe (makes 12 servings)

Craving something sweet but don't want to derail your fitness goals?

This high-protein chocolate cake is the perfect solution.

It's rich, chocolatey, and packed with protein.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 200 kcal

• Protein: 15 g

• Carbohydrates: 20 g

• Sugars: 5 g

• Fat: 8 g

The Ingredients

• 2 cups almond flour

• 1 cup chocolate protein powder

• 1/2 cup unsweetened cocoa powder

• 1/2 cup erythritol or stevia blend sweetener

• 2 tsp baking powder

• 1/2 tsp salt

• 4 large eggs

• 1/2 cup unsweetened almond milk

• 1/4 cup coconut oil, melted

• 2 tsp vanilla extract

• 1/4 cup Greek yoghurt

For the frosting:

• 1 cup Greek yogurt

• 1/4 cup chocolate protein powder

• 2 tbsp unsweetened cocoa powder

• 2 tbsp honey or maple syrup

The Instructions

1. Preheat your oven to 350°F (175°C).

2. Grease a 9-inch cake pan.

3. In a large bowl, mix almond flour, protein powder, cocoa powder, sweetener, baking powder, and salt.

4. In another bowl, whisk together eggs, almond milk, melted coconut oil, vanilla extract, and Greek yoghurt.

5. Combine wet and dry ingredients, stirring until well mixed.

6. Pour the batter into the prepared cake pan.

7. Bake for 30-35 minutes, or until a toothpick inserted into the center comes out clean.

8. While the cake is cooling, make the frosting by mixing Greek yoghurt, protein powder, cocoa powder, and honey until smooth.

9. Once the cake is completely cool, spread the frosting over the top.

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