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What are Macronutrients?


Macronutrients are the nutrients we need an abundance of every single day. They are categorized as proteins, carbohydrates, and fats. Each of these play major roles in fueling and constructing the human body. As we start to
understand which foods fall under which category, it’s important to know
the classification is based on the primary molecule in that food.

Your body breaks down the macronutrients you eat into compounds used
to help create energy, build body structures, create chemical reactions, and
stimulate the release of hormones. Which means they can impact how you
feel, perform, and even behave.


Carbohydrates are made of carbon and water. Hence, the two parts of the
word: carbo – and hydrate. Carbs are a major source of energy and in fact the human brain runs exclusively on carbohydrates. They are stored in our
muscles and organs as glycogen. In the form of fiber, carbohydrates help
provide fuel for our microbiome.

Not all carbs are created equal. When following a healthy nutrition plan you
want to stick with healthy sources of carbohydrates. You want to pay
attention to the glycemic index of the carbohydrate source and stick to the
lower-glycemic options. High-glycemic foods spike blood sugar and elevate
insulin levels.

Carbohydrates are found in vegetables, fruits, tubers, legumes, grains and

Carbohydrates Whole Food Sources: Plantains, Banana, Grapes, Nectarines,
Apples, Berries, Black Bean pasta, Lentil pasta, Quinoa, Parsnips, Winter
Squashes, Carrots, Green zucchini, Yellow squash, Kale, Spinach, Brussel
sprouts, Broccoli, Caulifower, Rice, Rolled oats, White potato, Sweet potato,
Japanese yams


Proteins are made of amino acids and are the building blocks for tissues,
organs, nerves, muscles and more. There are two main categories of amino
acids in the body. First, we’ve got essential amino acids – those that the body
can’t manufacture, and we must consume in our diets and nonessential
amino acids – those that the body can usually make for itself.

Protein does more than create tissue. It is also an essential component for
enzymes, antibodies, hemoglobin and peptide hormones. It repairs broken
down muscle fibers post exercise, makes sure you have the right cofactors
for metabolic processes, and contributes to your adaptive immune system.
Protein is the primary nutrient for animal meats, seafood, and some

Protein Sources: Chicken breasts, Chicken thighs, Ground turkey, Ground
bison, Ground beef, 0% Greek yogurt, Mahi mahi, Shrimp, Sea scallops,
Protein powder, Egg whites, Atlantic salmon, Steak, Whole eggs, Plant-based
protein powder, Whey protein powder


Contrary to popular belief, dietary fat is not the villain it’s made out to be. Fat is essential for optimal health and performance. Fats are organic
molecules made up of carbon and hydrogen elements joined together in
long chains called hydrocarbons. These molecules can be constructed in
different ways, which creates different types of fat. The molecular
configuration also determines whether fats will be healthy or unhealthy.

They play numerous important roles in the body: Energy source, cell building blocks for cells, hormones, and increase fullness. They regulate inflammation too!

There are 3 main types of dietary fat: saturated, monounsaturated, and

Saturated fats are highly stable, don’t rancify easily, and are solid at
room temperature. These are great to use for cooking!

Monounsaturated fats are relatively stable, don’t rancify easily, and are
liquid at room temperature.

Polyunsaturated fats are relatively unstable, go rancid easily, and always
liquid. Never heat or use polyunsaturated fats in cooking!

What is a “healthy fat”?

In popular terminology, the monounsaturated and polyunsaturated fats are
what most people refer to as “healthy fats.” A better definition of “healthy
fat” might be “relatively unprocessed fats from whole foods”.

“Unhealthy fats” are typically those that are industrially produced and
designed to be nonperishable, such as: trans- fatty acids that appear in
processed foods hydrogenated fats such as margarine (hydrogen is added to
the fat chain to make a normally liquid and perishable fat into a solid and
shelf-stable fat) most shelf-stable cooking oils (e.g. saflower, soybean, corn
oil, etc.) These fats are toxic and interfere with the essential roles fatty acids
play within a healthy body. Avoid vegetable oils, fried fats, canola oil,
margarine, and vegetable shortening.

Best Sources Saturated: Duck fat, Pork fat, Ghee, Coconut oil

Best Sources Monounsaturated: Olive oil, Avocado oil, Cashew oil, Almond oil, Pecan oil

Best Sources Polyunsaturated: Flaxseed oil, Fish oil

Best sources pre & post workout: NONE. Keep these meals low in fats.



Nutritional Therapy Association. (2019). Basics of Nutrition Student Guide
Precision Nutrition
What Are Macronutrients (macros) & Why Should You Care?

RADD CrossFit
Based on 47 reviews
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Demi Otis
Demi Otis
22:38 23 Feb 21
RADD is more than a gym, it is an amazing community filled with people who will help you grow to become the best... version of yourself in every possible way!! I have been a member for almost 2 years now and I am so grateful for all of the support they have to offer ❤️read more
Caitlin Hamberger
Caitlin Hamberger
20:30 23 Feb 21
RADD’s attention to members ensures our safety when working on strength and fitness and is key in avoiding injuries.... The RADD community is welcoming and full of motivation, without a cut throat competitive culture. Diana is a rockstar coach and truly cares about every single athlete who walks in the door. The custom modifications RADD provides for every movement makes the workouts obtainable to anyone at any level. Get ready for the best, sweat dripping workout you’ve ever had!!read more
Michael Battaglia
Michael Battaglia
21:03 16 Feb 21
About 7 years ago I started looking into some CrossFit gyms. I went to 3 gyms in my local area. When I walked into 2... of them they handed me a piece of paper saying this is our schedule and how much it costs. When I walked into RADD one of the owners Diana had a conversation with me. When I walked out the door I knew this would be the gym I’d try out first. Fast forward 7 years later I can’t say enough good things about them. Not only did they teach me about getting fit but they helped me create a better lifestyle for myself and in turn my family. RADD Crossfit constantly goes over the top to help benefit not only their members but the community around them as well. I’m a school teacher in the Glen Cove school district and on multiple occasions they have invited students into their facility to exercise and share information about running a business and nutrition. If you have any second thoughts about joining RADD CrossFit just go in and chat with the owners. The first step is walking in the door. They’ll help guide you from more
Xuefei Shan
Xuefei Shan
20:17 16 Feb 21
I saw a friend lose 50 pounds within half a year and keep going to cross fit for more than 2 years to become healthier... and healthier. I joined crossfit 2weeks ago and felt amazing. Today my big daughter enrolled ptivate sessions,too. Can't wait to see her become more
Tristyn Hudson
Tristyn Hudson
20:14 16 Feb 21
All of the instructors are amazing and genuinely care about every one of their members. I am so glad I joined this gym... as each class is the highlight of my morning. As an athlete my entire life I have always loved working out but RADD CrossFit is just on another level!read more
stevens alvarez
stevens alvarez
17:10 22 Dec 20
Started working out on July 6 and haven’t stopped since. The team at RADD is motivational and holds me accountable. ... If you are looking for a gym with a great sense of community look no further than more
Alexis DeMolina
Alexis DeMolina
16:11 22 Dec 20
The best place in town ! Not an understatement either. RADD truly lives up to there family dynamic and has created a... community of acceptance, accountability, knowledge, and progress. And most importantly love / support and fun ! RADD’s handling of the pandemic has been second to none. What they have done to make a healthy lifestyle available and affordable to the community in one of the most challenging times is unparalleled. The RADD staff looks at there clients as family. The progress made by clients is amazing. And it’s not just the workout and exercise science. Each staff member is well versed in life coaching. Mentality is critical when it comes to training and staying consistent and more
Chemnitz Daniel
Chemnitz Daniel
23:53 21 Nov 20
I have been a member at RADD for two and a half years. The owners and coaches are knowledgeable and passionate about... what they do. The individual attention provided to their members is what has given me the confidence, motivation and accountability to reach my fitness and nutrition goals. Although a Crossfit gym, they are much more. They strive to provide individual support when it comes to fitness, nutrition and mindsetread more
brian Rosen
brian Rosen
21:34 21 Oct 20
I’ve been a member at Radd CrossFit since 2013. The coaches are all knowledgeable and supportive of all members no... matter what level you are at in your nutrition and physical journey. The members at Radd are like family members and the entire community is extremely supportive! Through group classes, accountability coaching and one on one coaching I have learned valuable nutrition and exercise lessons that I can utilize for life. I highly recommend starting your fitness journey at Radd!read more
Diane Yodice
Diane Yodice
15:44 14 Oct 20
If I can describe the philosophy of RADD in a few words it would be, "You can do it!" This may sound like a common... phrase, but RADD lives by this philosophy from workouts, to eating, to lifestyle changes, and to overall mental and emotional health. RADD cares about the WHOLE person and helps you to achieve your goals. They treat you like family and they care about their people. Every coach works with you at your own pace and caters workouts to what you can do, and then pushes you to your next level. At first a CrossFit workout seemed like an impossibility to me but I once I took the plunge, I loved it because RADD made me feel that I can do it. Since every workout is structured to your abilities and what challenges you, everyone feels welcome in group settings and everyone supports each other. The RADD family helped me to become a better me both inside and out!read more
Laura Kaveney
Laura Kaveney
18:19 13 Oct 20
I recently joined RADD after moving from the city to Glen Cove, and so far the experience has been great! The owners... and staff have been incredibly welcoming, from the moment I requested information Dan reached out to me immediately (like, within a minute of pressing submit) and wanted to learn about my goals as well as what drives me to be fit and healthy. Since it’s a family run business, there’s definitely a personal touch you sense right away, they care a lot about their members and the quality of the space and equipment. With Covid, the safety measures in place have made me feel comfortable, and I’ve really enjoyed the workouts so far. The programming is well balanced and thought out, and it’s been great to help me get back in shape after quarantine. Everyone is super friendly and accommodating, I highly recommend RADD to anyone passing through the area or looking for a new CrossFit gym or fitness more
Arleigh Rothenberg
Arleigh Rothenberg
02:00 14 Sep 20
RADD CrossFit is incredible. I am so impressed by their professionalism, level of expertise, and their ability to meet... the needs of each client, even when each client is at a different point in their fitness journey. The RADD community is equally as amazing. I can feel and see my improvement, and I'm so happy to have joined RADD! Thank you!read more
Sophia Capobianco
Sophia Capobianco
01:27 03 Feb 20
A very welcoming and supportive community. RADD has taught me all aspects of fitness and how to live a healthy... lifestyle. The Coaches that work there dedicate everything to their members and the community. Love the different classes that are accessible to all ages. I have been there for about 3 years and can see myself a life long more
Jeannette Anobile
Jeannette Anobile
14:56 19 Jan 20
I have been going to RADD since October 2018 and have only had wonderful experiences. I started with no prior... experience, the coaches tailored the classes to my ability and helped me get stronger! They are truly a community! Every coach is approachable and understanding. Rob, Dan and Diana really do want the absolute best for their members. The nutrition support is amazing. They inspire you to work to your best. I have seen amazing changes and improvements to my body. Thank you RADD!read more
Sierra Werz
Sierra Werz
15:25 18 Jan 20
So grateful for RADD and their coaches/members, best thing you can do is walk through those doors!!
Richard Olson
Richard Olson
03:21 22 Sep 18
Great gym and amazing workouts! Coaches are professional, knowledgeable and motivating. Members are really friendly... and more
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