{"id":662,"date":"2020-05-14T00:55:16","date_gmt":"2020-05-14T00:55:16","guid":{"rendered":"http:\/\/coachjohanncscs.com\/?p=662"},"modified":"2022-06-21T14:56:08","modified_gmt":"2022-06-21T14:56:08","slug":"nutrition-label-tutorial-part-2","status":"publish","type":"post","link":"https:\/\/coachjohanncscs.com\/nutrition-recovery\/nutrition-label-tutorial-part-2\/","title":{"rendered":"Nutrition Label Tutorial and Master Guide (Part 2)"},"content":{"rendered":"

[vc_row][vc_column][\/vc_column][vc_empty_space hide_on_mobile=””][trx_widget_video title=”” cover=”664″ link=”” embed=”#E-8_JTNDaWZyYW1lJTIwc3JjJTNEJTIyaHR0cHMlM0ElMkYlMkZkcml2ZS5nb29nbGUuY29tJTJGZmlsZSUyRmQlMkYxVE1FUHVZdVB6U3VkSndrcklsQklIMUctb3JvSWNtQ2IlMkZwcmV2aWV3JTIyJTIwd2lkdGglM0QlMjI2NDAlMjIlMjBoZWlnaHQlM0QlMjI0ODAlMjIlM0UlM0MlMkZpZnJhbWUlM0U=” id=”” class=”” css=””][vc_row][\/vc_row][\/vc_row][vc_column_text][\/vc_column_text][vc_row][vc_column][vc_column_text][\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text][\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text][\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][\/vc_column][vc_column_text]We talked some time back about how to read food labels AKA nutrition labels quickly.<\/a><\/p>\n

In that particular lesson we talked about looking at the most important macro on the label which is not even listed: complex carbs.<\/p>\n

We then are able, once we know how many complex carbs are in a food, to discern its usefulness. Say the food had complex carbs up past 20 grams – we would then save this particular food to use as post workout eating.<\/p>\n

Otherwise, we have to classify it as junk or pre-workout.<\/p>\n

Nutrition labels, even though they’re small and have the finest of prints tell us A LOT about our eating!<\/h4>\n

Food that have higher sugars, say about 15 grams\u00a0 or so would then be most likely grouped as a pre workout. This is because foods that are higher in sugar might be recruited by the working muscles to burn fat later inside a longer cardio workout.<\/p>\n

Further, if the food is say 15 grams of sugar which equals 60 calories and is a total of 70 calories per serving, we know it’s “junk food.”<\/p>\n

We can get even more detailed.<\/p>\n

We can go ahead and define a food packed by its nutrition label as 1 serving. So, more matter what is written on the outside, I need you, like I do with all my trainees, to get used to dividing that food into ONE unit.<\/p>\n

 <\/p>\n

\n

Per serving means NOTHING to you. Break it down to one serving!<\/h2>\n<\/blockquote>\n

[\/vc_column_text][vc_empty_space hide_on_mobile=””][vc_row][\/vc_row][\/vc_row][vc_row][vc_column][\/vc_column][vc_custom_heading text=”Complex Carbs – the hidden signal” font_container=”tag:h2|font_size:30|text_align:justify” use_theme_fonts=”yes”][vc_row_inner][vc_column_inner width=”1\/2″][vc_single_image image=”38″ img_size=”full”][\/vc_column_inner][vc_column_inner width=”1\/2″][vc_column_text]<\/p>\n

Proteins
\n<\/span><\/h3>\n

Proteins are the macro which all others depend on.<\/p>\n

As such, we feel we need protein in more and more quantities than can actually ever be used by our motile and able bodies. I have heard of recommendations where people actually prescribe protein ratios of 2 grams per pound of bodyweight<\/strong>.<\/p>\n

Consider how expensive it is for me to get the requisite 380 grams of protein per day.<\/p>\n

This will wreak hell on my intestine if not my wallet, day after day in the implied and still-unrealistic by bodybuilding standard perpetuity.<\/p>\n

Instead, let’s try not to be irrational stewards of health.<\/p>\n

2 grams per kilogram or 0.8 per pound is better. In fact, let’s consider percents instead.<\/p>\n

Useful protein recommendations involve you shifting your diet to adjust proteins first. Any time you change your diet, adjust proteins first, then carbs.<\/a> And, this means you will end up with a percent between 10% and 40% protein per day.<\/p>\n

After reading the nutrition label, know protein status for your food.<\/h4>\n

Multiply by four, then know just what percent it is of your daily calories. Match this number with your daily percent allotment.[\/vc_column_text][\/vc_column_inner][vc_column_inner][vc_column_text]<\/p>\n

Total FAT<\/h3>\n

Similarly, fats are usually kept within a perecentage.<\/p>\n

Quite simply, keep your fats below 30% daily. This is a recommendation nearly every sensible nutritionist and every dietician will attest. And, this is the upper limit<\/strong> for much you need to intake!<\/p>\n

Quite simply read the gram about and multiply by 9 in order to get calories and make sure they are under 30%.<\/p>\n

Further, take the amount of saturated fat<\/strong> inside the food and ALWAYS make sure this intake is below 10%.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner][vc_column_text]<\/p>\n

<\/h3>\n

\"\"<\/a>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner width=”1\/2″][trx_sc_skills type=”pie” filled=”” cutout=”” compact=”1″ color=”#ff0000″ back_color=”” border_color=”” max=”100″ columns=”” values=”%5B%7B%22title%22%3A%22Total%20Carbs%22%2C%22value%22%3A%22100%22%2C%22color%22%3A%22%23dd3333%22%2C%22icon_type%22%3A%22fontawesome%22%7D%2C%7B%22title%22%3A%22Simple%20Carbs%20(%5C%22sugars%5C%22%20AND%20FIBER)%22%2C%22value%22%3A%2240%22%2C%22color%22%3A%22%23e07233%22%2C%22icon_type%22%3A%22fontawesome%22%7D%2C%7B%22title%22%3A%22COMPLEX%22%2C%22value%22%3A%2260%22%2C%22color%22%3A%22%2381d742%22%2C%22icon_type%22%3A%22fontawesome%22%7D%5D” title_style=”default” title_align=”default” title=”POST WORKOUT” subtitle=”” description=”” link=”” link_text=”” link_image=”” id=”” class=”” css=””][\/vc_column_inner][vc_column_inner width=”1\/2″][trx_sc_skills type=”pie” filled=”” cutout=”” compact=”1″ color=”#ff0000″ back_color=”” border_color=”” max=”100″ columns=”” values=”%5B%7B%22title%22%3A%22Total%20Carbs%22%2C%22value%22%3A%22100%22%2C%22color%22%3A%22%23dd3333%22%2C%22icon_type%22%3A%22fontawesome%22%7D%2C%7B%22title%22%3A%22Simple%20Carbs%20(%5C%22sugars%5C%22)%22%2C%22value%22%3A%2280%22%2C%22color%22%3A%22%23e07233%22%2C%22icon_type%22%3A%22fontawesome%22%7D%2C%7B%22title%22%3A%22COMPLEX%22%2C%22value%22%3A%2220%22%2C%22color%22%3A%22%2381d742%22%2C%22icon_type%22%3A%22fontawesome%22%7D%5D” title_style=”default” title_align=”default” title=”PRE WORKOUT” subtitle=”” description=”” link=”” link_text=”” link_image=”” id=”” class=”” css=””][\/vc_column_inner][\/vc_row_inner][vc_row][\/vc_row][\/vc_row][vc_row full_width=”stretch_row” css=”.vc_custom_1603554642017{background-color: #e8e8e8 !important;}”][vc_column][\/vc_column][vc_row][\/vc_row][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"

We talked some time back about how to read food labels AKA nutrition labels quickly.<\/p>\n

In that particular lesson we talked about looking at the most important macro on the label which is not even listed: complex carbs.<\/p>\n","protected":false},"author":1,"featured_media":664,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"disable_featured_image":false,"footnotes":""},"categories":[617],"tags":[160,157,159,158,30],"class_list":["post-662","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-recovery","tag-dieting","tag-food-labeling","tag-nutrition-job-skills","tag-nutrition-master-guide","tag-nutritionist-and-personal-trainer"],"yoast_head":"\nNutrition Label Tutorial and Master Guide (Part 2)<\/title>\n<meta name=\"description\" content=\"We talked some time back about how to read food labels AKA nutrition labels quickly.In that particular lesson we talked about complex carbs.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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