[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-403508-105":59,"doc-detail-403508-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","girls-get-lean-nutrition-guide-04-macronutrients","Girls Get Lean - Nutrition Guide - 04 Macronutrients","","Educational nutrition guide covering macronutrients and how to balance carbohydrates, fats, and proteins for body goals such as building muscle, maintaining composition, and losing weight. Explains calorie and macro counting using food tracking apps, why macros matter for controlling intake and hunger, and how exercise intensity shifts which fuel sources dominate. Includes descriptions of carbohydrate types and protein roles, with practical food examples and guidance for building lean, healthier eating habits.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/girls-get-lean-nutrition-guide-04-macronutrients/403508/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/girls-get-lean-nutrition-guide-04-macronutrients/403508.png","ImageObject",300,407,{"name":92,"@type":93},"Franzy","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-11-02","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",16,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"What are macronutrients and why do they matter?","Question",{"text":113,"@type":114},"Macronutrients (carbs, fats, and proteins) are the three key food groups the body needs to function. 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I am not giving out medical advice of any kind, nor is this guide intended to replace medical advice, nor to diagnose, prescribe or treat any illness, condition or injury.  \nDISCLAIMER  \nLET'S GET STARTED!  \nMACROS  \n@girlsgetleanuk | TAKE BACK YOUR BODY! 5  \nWHAT ARE MACROS?  \nMacronutrients (macros) is the term used to describe the three key food groups our body requires to function. The three macronutrients are:  \nCarbohydrates  \nFood energy value:  \n4 calories/gram  \nfats  \nFood energy value:  \n9 calories/gram  \nProteins  \nFood energy value:  \n4 calories/gram  \nGetting the balance of your macros right is the key to building a strong and lean body. To determine your ideal macronutrient intake you need to choose  \nyour ultimate goal.  \nDo you want to...  \nA Build muscle and gain weight?  \nB Maintain your weight but change body composition?  \nC Lose weight and body fat?  \nThe plan works for all goals, your calories and macronutrients will just be adapted accordingly.  \n@girlsgetleanuk | TAKE BACK YOUR BODY! 6  \nMACRO COUNTING  \nWhatever your fitness goal, the macros you eat are critical for achieving it. Macro counting is essentially about food accountability, eating the right amount of foods. It promotes healthier eating and a better quality diet, ensuring you keep track of what you eat. It also provides an awareness of any imbalances you may have with your current nutrition.  \nUsing a food tracking app you will be able to keep an account of your overall calories and your macros on a daily basis to keep you in your targeted calorie and macro-nutrient zone for the best results.  \nOne thing I hear from my clients, time and time again, is that as soon as they start counting their macros they begin to realise how much they’re overeating.  \nThe beauty of tracking your macrosis that you can allow yourself some of your favourite foods but track them in your macros to ensure you stay on track, feeling full and focused on your end goal! This way you will focus more on  \nmacros and less on ‘cutting things out’. Turn a negative mindset into a positive mindset by focusing on what you can have!  \n@girlsgetleanuk | TAKE BACK YOUR BODY! 7  \nWHY MACROS MATTER ...  \nWhen you put your sole focus on counting your macros first, two things happen:  \n1 You realise you’re consuming a lot more calories than you thought  \n2 You may think you need way more calories than you actually do to feel full, but focusing on a higher protein intake keeps you feeling fuller for longer and it doesn’t have the energy spikes and lows of fuelling yourself based just on carbohydrates.  \nOn the plan you will be given the ideal Macro nutrient breakdown for you and your own body goals and diet needs; But, here's the thing...  \nYOU need to give yourself  \nUNCONDITIONAL  \npermission to eat!  \n~~ 2 ~~  \nThere is a window of opportunity when you are able to eat more carbs. Fat is our primary fuel when your body is at rest or when exercising at a lower intensity, like a fast paced walk. But when you exercise at a higher intensity, carbohydrate becomes your primary fuel. Your liver plays a key role in providing fuel for high intensity exercise so, when your muscles are put under exertion glucose is released.  \nBrown/wholegrain or basmati rice  \n@girlsgetleanuk | TAKE BACK YOUR BODY! 8  \nCARBOHYDRATES  \nCarbohydrates come in two forms:  \nSugars such as fructose, glucose, and lactose.  \nStarches such as potatoes, grains, rice, breads, and cereals.  \nCarb","cbCaijTNNdyqXxOM","https://ap.wps.com/l/cbCaijTNNdyqXxOM","pdf",11850122,35,"English","# Before reading\n# Macros\n## What are macros?\n## Macro counting\n## Why macros matter\n# Carbohydrates\n## Suggested healthy carbohydrates\n# Protein\n## What are proteins?","[{\"question\":\"What are macronutrients and why do they matter?\",\"answer\":\"Macronutrients (carbs, fats, and proteins) are the three key food groups the body needs to function. Balancing them helps support a strong, lean body and helps you meet different goals by adjusting your calorie intake and macro ratios.\"},{\"question\":\"How does macro counting help with weight and nutrition awareness?\",\"answer\":\"Macro counting improves food accountability and helps you track daily calories and macros. It increases awareness of overeating and helps you stay in your targeted calorie and macro-nutrient zone for better results.\"},{\"question\":\"How do fuel sources change with exercise intensity?\",\"answer\":\"When your body is resting or exercising at a lower intensity, fat is the primary fuel. During higher intensity exercise, carbohydrates become the primary fuel, with the liver supporting high intensity performance.\"}]","Girls Get Lean - Nutrition Guide - 04 Macronutrients | PDF",1790541012,88]