Counting macros takes a little more brainpower than counting calories. It seems like a lot of unnecessary maths that we swore we were over after high school, but it isn’t as complicated as you think. Plus, it’s a healthier, more sustainable approach to a balanced diet no matter your weight goal. When counting calories, you focus heavily on how much food you’re eating every day. This is important, of course, but you should also be monitoring their nutritional value. By tracking macros, you’re able to ensure your body gets what it needs. Take care of your body, and it’ll take care of you. So for all you nutrition newbies, we’ve created a beginner’s guide to counting macros to fuel your body with goodness. You can thank us later. What Are Macros?
Before we get into how to count them, it’s probably a good idea to know what they are first. “Macros, short for macronutrients, are made up of three large nutrients: protein, fat, and carbohydrates,” says Mckenzie Hathaway, Nutrition Specialist at Mindbody. They’re the fundamental basics that we need for a healthy balanced diet that our body needs to function optimally. “Our bodies cannot thrive if one is not consistently present,” she says. So, counting them to ensure we get the right amount of each macro makes a lot of sense. “Each macronutrient (carbohydrates, protein, fat) serves as an energy source and carries out other important roles,” says Devika Sharma, author of The Macro Cookbook For Beginners. “For example, carbohydrates power basic functions like digesting food, protein helps with muscle contraction and growth, and fats absorb and transport fat-soluble vitamins.” Not many types of foods contain only one macronutrient. They’re typically a mixture of all three in different amounts. Sharma explains that each macronutrient is important, but they don’t all provide the same amount of energy. “For example, carbohydrates provide four calories per gram, protein provides four calories per gram and fat provides nine calories per gram.” Let’s take a deeper look into the other benefits of each macronutrient:
Carbohydrates – or better known as carbs, include sugars, starches, and fibers. They should be the body’s main source of energy. They help to fuel the central nervous system, heart muscles, kidneys, and brain. If you constantly feel put out and don’t eat many carbs, now you know why. The majority of carbs get broken down into glucose (sugar) right before entering your bloodstream, then with the help of the hormone insulin, they’re absorbed by the body’s cells. Fats – when consuming fats, it’s important you primarily choose healthy sources of fat such as avocado, yogurt, nuts, and seeds. Too much of the bad kind and you’ll be faced with some serious health issues, but a small amount is vital to a healthy balanced diet. Fats aren’t the enemy. They provide essential fatty acids that the body doesn’t make on its own, keep blood pressure from going out of whack, supports cell growth, and protect the organs. Fats also help the body to absorb vitamins A, D, and E as they’re fat-soluble – aka vitamins that can only be fully absorbed with fats. Protein – this can be found in seafood, lean meats, poultry, and eggs. Protein makes up part of every cell in the body and is responsible for repairing cells and tissues. It’s the building block of the skin, nails, hair, organs, bones, and muscles.
How Can Men Benefit From Counting Macros?
The main reason men choose to count macros is for physical results. Hathaway explains that “men that follow counting macros have seen incredible results. If that is gaining muscle or losing body fat percentage, men historically have a much easier time when counting macros than women.” “It also increases the awareness and understanding of food quality and quantity needed by the body,” adds Sharma. Without the knowledge of macronutrients, it’s easy to fall behind and deprive your body of foods it needs to function at its best. Counting macros can be adapted to almost any lifestyle, and embraces an ‘all foods fit’ approach to weight management without being so restrictive like many other diets. No foods are strictly off the table when you need a combination of carbs, fats, and protein. Who Should Avoid Counting Macros?
But counting macros won’t be suitable for everyone. “Counting macros does require meal planning,” says Sharma. “If you’re someone who doesn’t have time, looking for a quick weight loss approach, and can get stressed around the idea of tracking, this approach may not be a good fit for you.” While quick-fix diets are appealing and can give you an instant boost of confidence, they aren’t sustainable. Counting macronutrients can be. Hathaway wouldn’t recommend macro counting to anyone who has had an eating disorder or any restrictive behaviors when it comes to food and dieting to avoid relapsing. “At times counting macros can be extremely tedious and anxiety-producing if one has had negative experiencing with counting calories or dieting in the past,” she says. How Do You Count Macros?
How you tackle macros depends on what your goals are. But whatever they may be, you’ll need to calculate your total daily energy expenditure (TDEE). This is the first step. According to the American Dietetic Association, the Mifflin-St. Jeor equation is the most accurate method to use when calculating TDEE: Calories/day for men = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 Now multiply your result by an activity factor that best describes your lifestyle.
Sedentary: x 1.2 (limited exercise) Lightly active: x 1.375 (light exercise less than three days per week) Moderately active: x 1.55 (moderate exercise most days of the week) Very active: x 1.725 (hard exercise every day) Extra active: x 1.9 (strenuous exercise two or more times per day)
Next, you’ll want to determine which micronutrient breakdown you’ll be following. “As far as counting macros specifically, the best place to start is referencing the USDA recommendations – carbohydrates: 45-65%, protein: 10-35%, and fat: 20-35%,” says Hathaway. How To Approach Counting Macros if You Want To Lose Weight
“If your goal is to lose weight and body fat, then try to consume 15%-20% less than your body currently needs,” says Hathaway. When trying to lose weight, you must create a calorie or energy deficit when determining your total daily calorie needs. Sharma recommends a deficit of 250-500 calories per day if percentages aren’t your thing. If You Want To Bulk Up
If you’re wanting to gain weight and put on more muscle, then you will need to eat 5-10% more calories according to Hathaway. Bulking up is the total opposite of weight loss and you want to add calories to your total daily calorie needs. Primarily protein. If You’re Just Looking To Maintain a Healthy Body Weight
A great place to start for beginners, and to stay in overall shape would be to use free programs like If It Fits Your Macros. It’s one Hathaway suggests as “men are able to create a free calculation for their macros instantly for their unique goals. IIFYM also offers personalized meal plans and home workouts.” If you’d like to do more of the work yourself, choose a macronutrient ratio that falls into the acceptable macronutrient distribution range (AMDR) that we mentioned earlier: carbohydrates (45-65% of total calories), protein (10-35% total calories) and fats (20-35% of total calories). “Eating within these ranges reduces chances of disease-related nutritional deficiencies,” says Sharma. But we must admit, this does sound complicated. But there are systems in place that do the hard work for you. “Once that is calculated, foods are logged via an app (e.g. My Fitness Pal), website, or food journal,” she says. Does Counting Macros Automatically Mean You’ve Embarked on a Healthier Lifestyle?
If it’s a style of diet it must be healthier, right? But not necessarily according to Sharma. “While the general approach to counting macros means one could eat any food as long as it fits their daily intake, the quality of food does matter,” she says. “Choosing nutrient-dense foods most of the time is what will fuel the body with the energy to support sustainable weight goals and lifestyle.” While there are no foods off-limits, if the majority of your diet isn’t whole foods, healthy fats, etc, counting macros won’t mean you’re living a healthier lifestyle unless you make conscious changes. “Someone could be counting macros for completely vain reasons,” says Hathaway. Having a healthier diet is so much more than what we are putting into our mouths. “How are you spiritually and physically feeding your body? If someone is so focused on only their food, they will not automatically become healthier, they truly could become overwhelmed with the time and effort it takes.” Having a complete perspective on a healthier lifestyle will ultimately be the driver for a change. Mckenzie Hathaway’s Top Tips for Counting Macros
Be consistent – you may not see results right away. Commit to your goals for at least two months before thinking it doesn’t work for you – it will if you are consistent with tracking your food, using your app, and your scale! Be prepared – this accompanies being consistent, but having your meals prepared and knowing what plans, parties, and events you have throughout the week will set you up for success. You are more likely to reach for your food, stay on your daily goals, and not reach for the chips in the pantry if your meals are prepped and ready to eat easily. Give yourself grace – what you are embarking on is going to be hard. If you are a few % points over, or if you consume more alcohol than planned, it is okay – get back on the plan right away. Don’t wait till tomorrow, your next meal can be the right one. Breath and know you are doing a great job!
Devika Sharma’s Top Tips for Counting Macros
Pay attention to the quality of food – nutrient-dense foods are not only important sources of macronutrients but micronutrients too. Plus, nutrient-dense foods can help with hunger management. Keep it simple at first – it helps with getting into the groove of tracking and understanding how certain foods impact your hunger/fullness cues.
See more about - What To Eat After A Workout, According To The Experts
Counting macros takes a little more brainpower than counting calories. It seems like a lot of unnecessary maths that we swore we were over after high school, but it isn’t as complicated as you think. Plus, it’s a healthier, more sustainable approach to a balanced diet no matter your weight goal. When counting calories, you focus heavily on how much food you’re eating every day. This is important, of course, but you should also be monitoring their nutritional value. By tracking macros, you’re able to ensure your body gets what it needs. Take care of your body, and it’ll take care of you. So for all you nutrition newbies, we’ve created a beginner’s guide to counting macros to fuel your body with goodness. You can thank us later. What Are Macros?
Before we get into how to count them, it’s probably a good idea to know what they are first. “Macros, short for macronutrients, are made up of three large nutrients: protein, fat, and carbohydrates,” says Mckenzie Hathaway, Nutrition Specialist at Mindbody. They’re the fundamental basics that we need for a healthy balanced diet that our body needs to function optimally. “Our bodies cannot thrive if one is not consistently present,” she says. So, counting them to ensure we get the right amount of each macro makes a lot of sense. “Each macronutrient (carbohydrates, protein, fat) serves as an energy source and carries out other important roles,” says Devika Sharma, author of The Macro Cookbook For Beginners. “For example, carbohydrates power basic functions like digesting food, protein helps with muscle contraction and growth, and fats absorb and transport fat-soluble vitamins.” Not many types of foods contain only one macronutrient. They’re typically a mixture of all three in different amounts. Sharma explains that each macronutrient is important, but they don’t all provide the same amount of energy. “For example, carbohydrates provide four calories per gram, protein provides four calories per gram and fat provides nine calories per gram.” Let’s take a deeper look into the other benefits of each macronutrient:
Carbohydrates – or better known as carbs, include sugars, starches, and fibers. They should be the body’s main source of energy. They help to fuel the central nervous system, heart muscles, kidneys, and brain. If you constantly feel put out and don’t eat many carbs, now you know why. The majority of carbs get broken down into glucose (sugar) right before entering your bloodstream, then with the help of the hormone insulin, they’re absorbed by the body’s cells. Fats – when consuming fats, it’s important you primarily choose healthy sources of fat such as avocado, yogurt, nuts, and seeds. Too much of the bad kind and you’ll be faced with some serious health issues, but a small amount is vital to a healthy balanced diet. Fats aren’t the enemy. They provide essential fatty acids that the body doesn’t make on its own, keep blood pressure from going out of whack, supports cell growth, and protect the organs. Fats also help the body to absorb vitamins A, D, and E as they’re fat-soluble – aka vitamins that can only be fully absorbed with fats. Protein – this can be found in seafood, lean meats, poultry, and eggs. Protein makes up part of every cell in the body and is responsible for repairing cells and tissues. It’s the building block of the skin, nails, hair, organs, bones, and muscles.
How Can Men Benefit From Counting Macros?
The main reason men choose to count macros is for physical results. Hathaway explains that “men that follow counting macros have seen incredible results. If that is gaining muscle or losing body fat percentage, men historically have a much easier time when counting macros than women.” “It also increases the awareness and understanding of food quality and quantity needed by the body,” adds Sharma. Without the knowledge of macronutrients, it’s easy to fall behind and deprive your body of foods it needs to function at its best. Counting macros can be adapted to almost any lifestyle, and embraces an ‘all foods fit’ approach to weight management without being so restrictive like many other diets. No foods are strictly off the table when you need a combination of carbs, fats, and protein. Who Should Avoid Counting Macros?
But counting macros won’t be suitable for everyone. “Counting macros does require meal planning,” says Sharma. “If you’re someone who doesn’t have time, looking for a quick weight loss approach, and can get stressed around the idea of tracking, this approach may not be a good fit for you.” While quick-fix diets are appealing and can give you an instant boost of confidence, they aren’t sustainable. Counting macronutrients can be. Hathaway wouldn’t recommend macro counting to anyone who has had an eating disorder or any restrictive behaviors when it comes to food and dieting to avoid relapsing. “At times counting macros can be extremely tedious and anxiety-producing if one has had negative experiencing with counting calories or dieting in the past,” she says. How Do You Count Macros?
How you tackle macros depends on what your goals are. But whatever they may be, you’ll need to calculate your total daily energy expenditure (TDEE). This is the first step. According to the American Dietetic Association, the Mifflin-St. Jeor equation is the most accurate method to use when calculating TDEE: Calories/day for men = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 Now multiply your result by an activity factor that best describes your lifestyle.
Sedentary: x 1.2 (limited exercise) Lightly active: x 1.375 (light exercise less than three days per week) Moderately active: x 1.55 (moderate exercise most days of the week) Very active: x 1.725 (hard exercise every day) Extra active: x 1.9 (strenuous exercise two or more times per day)
Next, you’ll want to determine which micronutrient breakdown you’ll be following. “As far as counting macros specifically, the best place to start is referencing the USDA recommendations – carbohydrates: 45-65%, protein: 10-35%, and fat: 20-35%,” says Hathaway. How To Approach Counting Macros if You Want To Lose Weight
“If your goal is to lose weight and body fat, then try to consume 15%-20% less than your body currently needs,” says Hathaway. When trying to lose weight, you must create a calorie or energy deficit when determining your total daily calorie needs. Sharma recommends a deficit of 250-500 calories per day if percentages aren’t your thing. If You Want To Bulk Up
If you’re wanting to gain weight and put on more muscle, then you will need to eat 5-10% more calories according to Hathaway. Bulking up is the total opposite of weight loss and you want to add calories to your total daily calorie needs. Primarily protein. If You’re Just Looking To Maintain a Healthy Body Weight
A great place to start for beginners, and to stay in overall shape would be to use free programs like If It Fits Your Macros. It’s one Hathaway suggests as “men are able to create a free calculation for their macros instantly for their unique goals. IIFYM also offers personalized meal plans and home workouts.” If you’d like to do more of the work yourself, choose a macronutrient ratio that falls into the acceptable macronutrient distribution range (AMDR) that we mentioned earlier: carbohydrates (45-65% of total calories), protein (10-35% total calories) and fats (20-35% of total calories). “Eating within these ranges reduces chances of disease-related nutritional deficiencies,” says Sharma. But we must admit, this does sound complicated. But there are systems in place that do the hard work for you. “Once that is calculated, foods are logged via an app (e.g. My Fitness Pal), website, or food journal,” she says. Does Counting Macros Automatically Mean You’ve Embarked on a Healthier Lifestyle?
If it’s a style of diet it must be healthier, right? But not necessarily according to Sharma. “While the general approach to counting macros means one could eat any food as long as it fits their daily intake, the quality of food does matter,” she says. “Choosing nutrient-dense foods most of the time is what will fuel the body with the energy to support sustainable weight goals and lifestyle.” While there are no foods off-limits, if the majority of your diet isn’t whole foods, healthy fats, etc, counting macros won’t mean you’re living a healthier lifestyle unless you make conscious changes. “Someone could be counting macros for completely vain reasons,” says Hathaway. Having a healthier diet is so much more than what we are putting into our mouths. “How are you spiritually and physically feeding your body? If someone is so focused on only their food, they will not automatically become healthier, they truly could become overwhelmed with the time and effort it takes.” Having a complete perspective on a healthier lifestyle will ultimately be the driver for a change. Mckenzie Hathaway’s Top Tips for Counting Macros
Be consistent – you may not see results right away. Commit to your goals for at least two months before thinking it doesn’t work for you – it will if you are consistent with tracking your food, using your app, and your scale! Be prepared – this accompanies being consistent, but having your meals prepared and knowing what plans, parties, and events you have throughout the week will set you up for success. You are more likely to reach for your food, stay on your daily goals, and not reach for the chips in the pantry if your meals are prepped and ready to eat easily. Give yourself grace – what you are embarking on is going to be hard. If you are a few % points over, or if you consume more alcohol than planned, it is okay – get back on the plan right away. Don’t wait till tomorrow, your next meal can be the right one. Breath and know you are doing a great job!
Devika Sharma’s Top Tips for Counting Macros
Pay attention to the quality of food – nutrient-dense foods are not only important sources of macronutrients but micronutrients too. Plus, nutrient-dense foods can help with hunger management. Keep it simple at first – it helps with getting into the groove of tracking and understanding how certain foods impact your hunger/fullness cues.
See more about - What To Eat After A Workout, According To The Experts
Counting macros takes a little more brainpower than counting calories. It seems like a lot of unnecessary maths that we swore we were over after high school, but it isn’t as complicated as you think. Plus, it’s a healthier, more sustainable approach to a balanced diet no matter your weight goal.
When counting calories, you focus heavily on how much food you’re eating every day. This is important, of course, but you should also be monitoring their nutritional value. By tracking macros, you’re able to ensure your body gets what it needs. Take care of your body, and it’ll take care of you.
So for all you nutrition newbies, we’ve created a beginner’s guide to counting macros to fuel your body with goodness. You can thank us later.
What Are Macros?
Before we get into how to count them, it’s probably a good idea to know what they are first. “Macros, short for macronutrients, are made up of three large nutrients: protein, fat, and carbohydrates,” says Mckenzie Hathaway, Nutrition Specialist at Mindbody. They’re the fundamental basics that we need for a healthy balanced diet that our body needs to function optimally. “Our bodies cannot thrive if one is not consistently present,” she says. So, counting them to ensure we get the right amount of each macro makes a lot of sense.
“Each macronutrient (carbohydrates, protein, fat) serves as an energy source and carries out other important roles,” says Devika Sharma, author of The Macro Cookbook For Beginners. “For example, carbohydrates power basic functions like digesting food, protein helps with muscle contraction and growth, and fats absorb and transport fat-soluble vitamins.” Not many types of foods contain only one macronutrient. They’re typically a mixture of all three in different amounts.
Sharma explains that each macronutrient is important, but they don’t all provide the same amount of energy. “For example, carbohydrates provide four calories per gram, protein provides four calories per gram and fat provides nine calories per gram.”
Let’s take a deeper look into the other benefits of each macronutrient:
- Carbohydrates – or better known as carbs, include sugars, starches, and fibers. They should be the body’s main source of energy. They help to fuel the central nervous system, heart muscles, kidneys, and brain. If you constantly feel put out and don’t eat many carbs, now you know why. The majority of carbs get broken down into glucose (sugar) right before entering your bloodstream, then with the help of the hormone insulin, they’re absorbed by the body’s cells.
- Fats – when consuming fats, it’s important you primarily choose healthy sources of fat such as avocado, yogurt, nuts, and seeds. Too much of the bad kind and you’ll be faced with some serious health issues, but a small amount is vital to a healthy balanced diet. Fats aren’t the enemy. They provide essential fatty acids that the body doesn’t make on its own, keep blood pressure from going out of whack, supports cell growth, and protect the organs. Fats also help the body to absorb vitamins A, D, and E as they’re fat-soluble – aka vitamins that can only be fully absorbed with fats.
- Protein – this can be found in seafood, lean meats, poultry, and eggs. Protein makes up part of every cell in the body and is responsible for repairing cells and tissues. It’s the building block of the skin, nails, hair, organs, bones, and muscles.
How Can Men Benefit From Counting Macros?
The main reason men choose to count macros is for physical results. Hathaway explains that “men that follow counting macros have seen incredible results. If that is gaining muscle or losing body fat percentage, men historically have a much easier time when counting macros than women.”
“It also increases the awareness and understanding of food quality and quantity needed by the body,” adds Sharma. Without the knowledge of macronutrients, it’s easy to fall behind and deprive your body of foods it needs to function at its best.
Counting macros can be adapted to almost any lifestyle, and embraces an ‘all foods fit’ approach to weight management without being so restrictive like many other diets. No foods are strictly off the table when you need a combination of carbs, fats, and protein.
Who Should Avoid Counting Macros?
But counting macros won’t be suitable for everyone. “Counting macros does require meal planning,” says Sharma. “If you’re someone who doesn’t have time, looking for a quick weight loss approach, and can get stressed around the idea of tracking, this approach may not be a good fit for you.” While quick-fix diets are appealing and can give you an instant boost of confidence, they aren’t sustainable. Counting macronutrients can be.
Hathaway wouldn’t recommend macro counting to anyone who has had an eating disorder or any restrictive behaviors when it comes to food and dieting to avoid relapsing. “At times counting macros can be extremely tedious and anxiety-producing if one has had negative experiencing with counting calories or dieting in the past,” she says.
How Do You Count Macros?
How you tackle macros depends on what your goals are. But whatever they may be, you’ll need to calculate your total daily energy expenditure (TDEE). This is the first step. According to the American Dietetic Association, the Mifflin-St. Jeor equation is the most accurate method to use when calculating TDEE:
Calories/day for men = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
Now multiply your result by an activity factor that best describes your lifestyle.
- Sedentary: x 1.2 (limited exercise)
- Lightly active: x 1.375 (light exercise less than three days per week)
- Moderately active: x 1.55 (moderate exercise most days of the week)
- Very active: x 1.725 (hard exercise every day)
- Extra active: x 1.9 (strenuous exercise two or more times per day)
Next, you’ll want to determine which micronutrient breakdown you’ll be following. “As far as counting macros specifically, the best place to start is referencing the USDA recommendations – carbohydrates: 45-65%, protein: 10-35%, and fat: 20-35%,” says Hathaway.
How To Approach Counting Macros if You Want To Lose Weight
“If your goal is to lose weight and body fat, then try to consume 15%-20% less than your body currently needs,” says Hathaway. When trying to lose weight, you must create a calorie or energy deficit when determining your total daily calorie needs. Sharma recommends a deficit of 250-500 calories per day if percentages aren’t your thing.
If You Want To Bulk Up
If you’re wanting to gain weight and put on more muscle, then you will need to eat 5-10% more calories according to Hathaway. Bulking up is the total opposite of weight loss and you want to add calories to your total daily calorie needs. Primarily protein.
If You’re Just Looking To Maintain a Healthy Body Weight
A great place to start for beginners, and to stay in overall shape would be to use free programs like If It Fits Your Macros. It’s one Hathaway suggests as “men are able to create a free calculation for their macros instantly for their unique goals. IIFYM also offers personalized meal plans and home workouts.”
If you’d like to do more of the work yourself, choose a macronutrient ratio that falls into the acceptable macronutrient distribution range (AMDR) that we mentioned earlier: carbohydrates (45-65% of total calories), protein (10-35% total calories) and fats (20-35% of total calories). “Eating within these ranges reduces chances of disease-related nutritional deficiencies,” says Sharma.
But we must admit, this does sound complicated. But there are systems in place that do the hard work for you. “Once that is calculated, foods are logged via an app (e.g. My Fitness Pal), website, or food journal,” she says.
Does Counting Macros Automatically Mean You’ve Embarked on a Healthier Lifestyle?
If it’s a style of diet it must be healthier, right? But not necessarily according to Sharma. “While the general approach to counting macros means one could eat any food as long as it fits their daily intake, the quality of food does matter,” she says.
“Choosing nutrient-dense foods most of the time is what will fuel the body with the energy to support sustainable weight goals and lifestyle.” While there are no foods off-limits, if the majority of your diet isn’t whole foods, healthy fats, etc, counting macros won’t mean you’re living a healthier lifestyle unless you make conscious changes.
“Someone could be counting macros for completely vain reasons,” says Hathaway. Having a healthier diet is so much more than what we are putting into our mouths.
“How are you spiritually and physically feeding your body? If someone is so focused on only their food, they will not automatically become healthier, they truly could become overwhelmed with the time and effort it takes.” Having a complete perspective on a healthier lifestyle will ultimately be the driver for a change.
Mckenzie Hathaway’s Top Tips for Counting Macros
- Be consistent – you may not see results right away. Commit to your goals for at least two months before thinking it doesn’t work for you – it will if you are consistent with tracking your food, using your app, and your scale!
- Be prepared – this accompanies being consistent, but having your meals prepared and knowing what plans, parties, and events you have throughout the week will set you up for success. You are more likely to reach for your food, stay on your daily goals, and not reach for the chips in the pantry if your meals are prepped and ready to eat easily.
- Give yourself grace – what you are embarking on is going to be hard. If you are a few % points over, or if you consume more alcohol than planned, it is okay – get back on the plan right away. Don’t wait till tomorrow, your next meal can be the right one. Breath and know you are doing a great job!
Devika Sharma’s Top Tips for Counting Macros
- Pay attention to the quality of food – nutrient-dense foods are not only important sources of macronutrients but micronutrients too. Plus, nutrient-dense foods can help with hunger management.
- Keep it simple at first – it helps with getting into the groove of tracking and understanding how certain foods impact your hunger/fullness cues.
See more about - What To Eat After A Workout, According To The Experts
See more about - What To Eat After A Workout, According To The Experts
