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The Fit Father Project was founded to help men lose weight and improve their health. Our aim is to help you live longer and enjoy time with your children and grandchildren.
This is not achieved through fad diets but by showing men how to make lifestyle changes that will really work!
You can join the thousands of men who’ve already experienced success with us, just check out the FF30X program and join today!
THE 30-Day Health Program for Men 40+
Fit Father 30X is the world’s first sustainable weight loss plan for fathers.
What Are Micronutrients and Macronutrients?
Let’s get straight to it, what exactly are micronutrients and macronutrients?
Macronutrients
Macros are the three main types of food that your body needs on a daily basis:
Carbohydrates
Carbohydrates are an extremely beneficial food source, provided you know and adhere to the science and rules of eating them.
They provide the fuel your body needs when you’re exercising, especially when you’re doing high-intensity exercises.
It should also be noted that carbohydrates are an essential fuel source for your central nervous system. That means they have a direct link to your brain!
Protein
Proteins are essential for the repair of muscles and other structures in the body.
Protein is the building block of cells and cells are present in every part of your body.
That means that eating enough protein directly affects your organs, muscles, hair, skin, nails, and even your blood and bones.
They also help to transport hormones around the body and regulate your metabolism.
Fats
Fat is your energy reserve, that’s why everyone should have a little.
Fat also serves to protect your organs from damage and allows the transportation of fat-soluble vitamins through the body.
That makes them a pretty important part of your daily eating habits.
Micronutrients
You need plenty of macronutrients in order to keep your body functioning properly, hence the term ‘macro.'
You also need vitamins and other minerals to remain healthy. These are generally required in smaller amounts, which is why they are referred to as micronutrients.
Here’s a list of the main micronutrients your body needs:
Vitamin B1 – Thiamin
This vitamin causes the release of energy in your food and actually prevents the rise of beriberi, a disease caused by insufficient amounts of thiamine.
B2 – Riboflavin
B2 or riboflavin is essential for the process of building and maintaining the tissues within your body.
Vitamin B6 – Pyridoxine
Vitamin B6 is a necessary part of the metabolic process that allows the development of the nervous system.
It is also an important part of blood production and can breakdown protein and glucose to give your body additional energy when needed.
B12 – Cobalamin
You’ll need this if you want to grow properly and have a good nervous system.
Vitamin C – Ascorbic Acid
Vitamin C is the building block for most hormones, without it, you can’t replenish your hormone levels! It also plays an important part in building strength in your teeth and gums.
Vitamin C is an antioxidant, promoting general health throughout your body.
Folic Acid
This is an essential part of the DNA process, allowing your body to build more cells while maintaining the intestinal tract.
Folic acid is also good for bone growth and is taken by expectant mothers to help prevent nervous system defects in their babies.
Vitamin A – Retinal
The clue is in the word retinal. Vitamin A is essential for the maintenance of your vision, as well as ensuring you have healthy skin and hair.
Vitamin D
This is essential for the development and maintenance of strong teeth and bones.
Vitamin E
Vitamin E prevents cell membranes from becoming damaged and helps your body produce more blood when needed.
Calcium
Calcium is an essential mineral for building bone and teeth strength. It is also useful for blood clotting and improves the function of your nerves and muscles.
Vitamin K
This helps your blood to clot quickly and effectively.
Potassium
Potassium is necessary for water regulation and it helps to ensure you have proper nerve function. It can also help to ensure your heart is beating regularly.
Sodium
Sodium stimulates your nerves and helps to regulate the water levels in your body.
Iron
Iron is essential to the formation of red blood cells that transport oxygen across your body.
Zinc
Zinc is actually an important part of the production of testosterone and healthy sperm.
It is also instrumental in healing wounds, forming enzymes, and even transporting carbon dioxide around your body.
Water
Your body is approximately 60% water, it’s essential for cell functions, protecting organs, preventing constipation, lubricating joints, and regulating your body temperature.
How Do You Incorporate Micronutrients and Macronutrients Into Your Diet?
It’s not difficult to include micronutrients and macronutrients in your diet.
Macronutrients
Here's how to balance your macronutrient intake.
Carbohydrates
If you live a relatively sedentary lifestyle then it’s recommended that between 30-40% of your food is carbohydrates.
Those who exercise regularly can consume up to 50% of their daily calories as carbohydrates, but this should be from healthy, complex carbs.
There are two types of carbohydrates, Simple and Complex.
Simple carbs are mainly processed foods that are quickly absorbed into the body. This is great if you need an energy boost before and during exercise.
However, please note that carbohydrates not used by the body will be predominantly stored as fat.
That means if you eat too many processed carbs and aren’t exercising enough, you’ll be storing fat and gaining weight.
In contrast, complex carbs are much slower releasing and come from unprocessed, whole foods. These are great at maintaining energy levels throughout the day.
Carbohydrates are present in grains, dairy, and fruit. They are also present in legumes, starchy vegetables, and of course, sweets.
The trick with carbs is to choose whole ones wherever possible and not to overeat them.
A good practice to maintain balance in your food consumption is to adopt the perfect plate approach to food.
This splits every meal into ½ plate of vegetables, which help to fill you up and give you micronutrients, ¼ plate carbs, and ¼ plate protein.
Proteins
Sedentary people need 0.36 grams of protein per pound of body weight, those who exercise regularly need 0.45-0.68 grams, and competitive athletes need 0.54-0.82 grams.
You’ll need to know your body weight to know how much you should be consuming.
Proteins can be found in many different foods, such as lean meat, fish and poultry. They are also present in eggs, dairy products, seeds, beans, and even soy products.
Getting enough protein is essential to help your body repair from any type of trauma, whether it’s physical exercise, an accident, or an infection.
Fats
You need between 20-35% of your daily calories to be from fat. But, don’t forget that saturated fat is only acceptable in small amounts.
It’s best to keep your saturated fat intake to under 10% and make the rest of the fat intake up with unsaturated fats.
That means don’t go overboard on full-fat products!
Try eggs, chia seeds, oily fish, dark chocolate, and avocados to get healthy fats into your diet.
Micronutrients
In most cases, you’ll get all the micronutrients you need from the food you eat.
However, if your eating habits don’t give you all the following micronutrients then you need to consider taking a supplement while you change your eating habits.
This will help you identify where to get your micronutrients naturally:
Vitamin B1 – Thiamin
You’ll find B1 in whole grain food, dried beans, peanuts, and even peas.
B2 – Riboflavin
Eat whole grains, green and yellow vegetables, and try some animal proteins, this will boost your levels of B2.
Vitamin B6 – Pyridoxine
This vitamin is present in potatoes, chickpeas, nuts, most fish, bananas, and even rice. It’s easy to get extra of it.
B12 – Cobalamin
Grab your B12 from fortified cereals, animal products, and even algae!
Vitamin C – Ascorbic Acid
Vitamin C comes from virtually any citrus fruit. You can also get it from cabbages, berries, and peppers.
Folic Acid
Folic acid is another micronutrient that can be found in dark leafy green vegetables. You’ll also find it in yeast and wheat germ.
Vitamin A – Retinal
Vitamin A is found in abundance in carrots. But, you can always add sweet potatoes to your diet or any other red-orange vegetable.
Vitamin D
Vitamin D can come from sunlight, but if you’re not getting enough sun, try eating mushrooms, dairy milk, fortified cereals, tuna, salmon, or egg yolks.
Vitamin E
Vegetable oil, seeds, and nuts will give you the Vitamin E boost your body needs.
Calcium
Calcium can be found in most dairy products. It’s also present in dark green vegetables, almonds, oysters, sardines, and clams.
Vitamin K
Green leafy vegetables are a good source of Vitamin K. However, it should be noted that this is one micronutrient that is actually produced in your body. Bacteria in your large intestine actually release Vitamin K.
Potassium
Eat some fortified cereal, oranges, bananas, or even dried beans and you’ll boost your levels of potassium.
Sodium
Sodium is salt, and it's in almost everything you eat, especially in processed foods.
It’s more likely that you’re eating too much of this than too little.
Don’t forget that too much salt increases the chances of heart attacks and strokes.
Iron
Iron can be found in many places, such as dark green vegetables, whole-grain cereals, lentils, legumes, nuts, and dried fruits.
Zinc
This is found in whole grains, dairy milk, and legumes.
Water
From the tap, the bottle, or wherever else you like!
Problems When You Don’t Get Enough Micronutrients and Macronutrients
If you don’t eat enough micronutrients and macronutrients, there is little doubt that your health will start to suffer.
The array of problems you could face if you don’t get the micronutrients and macronutrients you need ranges from a common cold to death. It simply depends on which infection attacks you first.
This is completely avoidable by making a few changes to your current eating habits!
The real “trick” with micronutrients and macronutrients is to incorporate them into your regular eating habits.
They’ll become a lifestyle choice and a habit, ensuring that you remain as healthy as possible for as long as possible.
If you’re not sure where to start with your eating habits take a look at this free 1-day meal plan to help inspire you!
You can also join the FF30X program and gain access to hundreds of other recipes, as well as workouts, and the advice and support you’ll need every step of the way.
I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).
Inside FF30X, you'll receive:
- The simple & delicious Fit Father Meal Plan
- The metabolism boosting Fit Father 30X Workout (under 90 min/week
- VIP email coaching where I'll personally walk you through the program
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on micronutrients and macronutrients.
It shouldn't, in simple terms, a muscle building supplement will help you to build muscle, while a weight loss one will help you to lose weight (surprise!).
A supplement should be specific about what ingredients it has and the quantities. This ensures you know exactly what you’re taking and how much of it. Knowing what is going into your body is an essential part of losing weight or gaining muscle.
ATP is a substance that occurs naturally in your body and is essential for powering muscle contractions associated with high-intensity exercises.
Protein is essential for the proper functioning of all the cells in your body. You will get some protein from your diet, but this may not be enough if you are exercising and trying to build lean muscle.
There are many types of protein powders, but all work in the same way. Whey is considered the best for pre or post workout; other options simply cater to vegetarians, vegans, or those with a lactose intolerance.
Because it’s a stimulant, you can take caffeine before you work out. Caffeine is absorbed within 15-45 minutes of being consumed and will boost your energy levels for 30 to 75 minutes.
Glutamine can stop this from happening. It actually promotes the production of growth hormone and a positive nitrogen balance. In addition, it improves your body’s ability to use the protein it has available.
Funnily enough, scientists don’t know exactly how it works, just that it does.
They are instrumental in the process of protein synthesis, this is when your muscles repair and grow after a workout.
In a perfect world, you’ll get all of these vitamins from the food you eat. However, this is not always possible, which is why you’ll find a multivitamin beneficial.
Magnesium is one of the many minerals your body needs to function correctly. It is involved in many metabolic processes in your body, particularly at helping your muscles relax.
Calcium deficiency allows the increased production of parathyroid hormones which break down bones. When you exercise your calcium levels drop, even if you take a calcium supplement before you work out.
Stuart Carter Head Training Staff, The Fit Father Project Brotherhood Nickname: “The Fit Brit” Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.
One of the more important substances is something called Adenosine Triphosphate (ATP).
There are plenty of supplements available that can help you to increase your muscle growth.
The real issue with supplements for muscle growth is understanding which options are available and viable.
Whey protein is broken down and absorbed very quickly by your body, making it the perfect choice post-workout. It will help your body recover and boost muscle growth.
Creatine actually occurs naturally in your body, 95% of what is in your body is in your muscle cells. Your muscles use it as an energy source.
If you’re looking to boost your power when working out, you’ll need to boost this amount slightly. In fact, 
They are all an essential part of the protein synthesis process, and, as mentioned, your body cannot make them itself.
Beta-alanine is actually another amino acid. Its role is to increase your stores of carnosine.
Sipping it between HIIT exercises can be a great way to boost your endurance and lean muscle building.
In fact, the latest research shows this supplement can help with leaky guts and your metabolism.
It is actually classed as an active metabolite of leucine which dramatically reduces your body’s ability to breakdown protein in your muscles. This will help to ensure your existing muscles are not reduced as you build bigger muscles.
This is another of the supplements for muscle growth that should be taken before you exercise. Ideally, it should be taken within 30 minutes of your exercise starting, and it doesn't need to be taken with food.
Then I’d recommend you read the program overview letter for our 
Read on to learn which natural weight loss supplement is right for you.
Unfortunately, there's nothing on this green Earth that can gift you a perfect body without the combined effort of proper diet and exercise.
Caffeine is the most used drug in America. It helps us from waking you up to the morning to yes, weight loss.
Green tea extract is a concentrated form of green tea, which is from the tea leaves that originated in China.
here is no supplement for a proper diet.
Dr. Anthony Balduzzi
To deal with this, you have flexors and extensors; these pull in opposite directions allowing you to move your bone. The flexor muscle contracts as the extensor relaxes ensuring your joint can bend. The reverse happens to straighten the joint and return your bone to its original position.
These are created by applying heat and acid or enzymes to whole food. The result is a powder that is between 60 and 80% protein with the rest of the powder being fat and carbs.
You won’t be surprised to find that this protein is made from soybeans. It can be purchased in both isolate and concentrate forms. Because soy protein is made from a vegetable, it can be a good option for vegetarians.
Pea protein is another great option if you are a vegetarian, vegan, or have a sensitivity to dairy. It is actually made from yellow split peas which hava almost all the amino acids your body needs.
Casein protein is another dairy derived protein. However, because it forms a gel when it hits your stomach acid, it will be absorbed much more slowly than whey protein.
When you hear the word ‘hemp,’ you may think of marijuana. Fortunately, this is only a relative of the mind-altering drug.
Brown rice protein is not a new supplement. It has been available for many years, but research currently suggests that it is not as effective as whey protein. This is because it is very low in lysine making it an incomplete protein.
We lose magnesium in our sweat and while stressed. In addition, soil depletion from large-scale farming has led to lower levels of magnesium in our fruits and veggies.
This is perhaps the most common form of magnesium sold in supplement stores because it’s relatively cheap to produce.
This form of magnesium is particularly good for improving heart health.
This form is commonly referred to as Epsom salts, and it is definitely not one of the best magnesium supplements for oral use.
In my opinion, this is perhaps the most interesting form of magnesium.
While most people think of illnesses when they hear the word “bacteria,” they actually assist in needed bodily functions like producing vitamins, digesting food, enhancing and regulating the immune system, protecting against disease, and lowering your chances of becoming sick.
While diet and exercise have traditionally taken the blame for obesity, a recent study has found a 
The list below spells out a few of the common signs that your gut health is out of whack.
Eat slowly and intentionally. When you eat meals, be sure to chew thoroughly and take your time. When you rush through meals, you can disrupt digestion and prevent nutrient absorption. It's also important to rid your diet of unnecessary sugar.
Yogurt
A healthy diet – especially one that integrates probiotic-rich foods – will help your digestive health, immunity and mood to soar.
This dietary supplement is similar to the creatine your body produces, and is used in combination with resistance training as a way to boost lean body mass and strength in older men.
A 
A 
As with other amino acid supplements, taurine appears to improve recovery time after exercise and enhance endurance performance. A 
Athletes need 1.4 to 2.0 grams of protein per kilogram of body weight, which equates to about 0.6 to 1 gram of protein per pound of body weight daily, according to the 
Getting too little vitamin D in your diet can leads to fatigue, which takes a toll on the quality of workouts. In fact, if you’re deficient in vitamin D and begin vitamin D supplementation, you’ll likely notice increases in energy.
Men need at least 
Erin Coleman
Eating protein during the day is important because it's comprised of amino acids, which help your body build and repair muscle.
Using protein for weight loss will help you to strike the balance between eating for muscle building and eating for weight loss.
