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Fuel Your Body, Master Your Results

Explore expert nutrition advice, video breakdowns, and macro education, all in one place.

Real Talk Nutrition with Dragos

Understanding Micro and Macronutrients

Carbohydrates are the body’s primary and most efficient source of energy. Once consumed, they are broken down into glucose, which fuels everything from muscle contractions during workouts to basic brain function throughout the day. Contrary to popular belief, carbohydrates are not inherently fattening or harmful—in fact, they are essential for optimal performance, recovery, and cognitive clarity. Whole food sources like fruits, vegetables, grains, and legumes also provide fiber, vitamins, and minerals that support digestion and overall health. The key lies not in eliminating carbs, but in choosing the right types and quantities based on your goals and activity levels.

Rice with Roasted Vegetables

To find out how many calories are for 1 gram of carbohydrate, you simply multiply by 4. So if you are having 100g of carbohydrates, you will get 400 calories.

But how much should we have on a daily basis? According to the Dietary Guidelines for Americans, the average person needs between 45% and 65% of their intake to be carbs, based on a 2000 calories diet. The Food and Nutrition Board of the Institute of Medicine sets the intake at 130g per day, to meet the body's basic energy needs, and especially for the brain. However, diets vary and the amount of activity or caloric deficit a person gets in a day will vary vastly based on how many grams of carbohydrates need to be consumed. A lot have to be taken into consideration, including the goals of the person, the caloric input vs output, current and desired body weight and composition, etc.

In conclusion, a carefully designed nutrition plan is crucial for someone's daily functionality and fitness goals. 

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