If you are familiar with the fitness industry, I am sure you have heard the term “macros” thrown around quite a bit. If you don’t understand it, that’s ok because I love to teach others about this. In my own fitness journey, this knowledge totally transformed my results as well as reduced my frustrations when it came to struggling with what “diet” worked for my body. It served as the “ah ha!” moment and made results MUCH easier.
So what are “Macros” are and why is it relevant for our lives?
Regardless if it’s “clean” food or “junk” food… if you check the nutrition label, you will find that all food is comprised of Micronutrients (vitamins, minerals, amino acids, fatty acids and phytonutrients) and Macronutrients (Protein, Carbs, and fats.) Your body uses each macronutrient to perform essential roles in your body, and macros impact our body composition. Muscle mass gained and maintained while keeping fat at bay depend on hormonal responses in your body that are controlled by macros ratios.
Safe to say that we all eat macros whether we are aware of it or not, all diets are a distribution of macronutrients. The more you know about macros, the more empowered you’ll be to make an informed decision on the best way to eat for your body composition goals. The knowledge eliminates the trial and error of trying different diets just to see what works. Although it seems super scientific and intimidating if you aren’t familiar with it… once you learn the info, it becomes second nature for you to understand what it is that you are nourishing yourself with.
Let’s go over what each macro is, how it impacts your body and a few practical food sources for each one.
Protein
This macro helps your body build, maintain, and repair body tissue. Protein is well known for building muscle but also vital for human growth in general. Protein is used to help our immune processes as well as hormonal functions. Protein is satiable and can help you feel fuller longer. Example sources of protein include beef, lamb, pork, chicken and fish. Some plant-based sources include legumes, quinoa, soy and soy products.
Carbohydrates
One of the main energy sources for our bodies. Carbs are chains of simple sugars that are broken down and enter the body as glucose. Two types of carbohydrates: Simple carbs can supply quick energy for our body and could be why we tend to crave them; complex carbs that are a more sustainable source of energy as well. Easy way to remember what carbs are, usually plant based: Includes vegetables, fruits, and grains.
Fat
An essential for maintaining a healthy body. One of the most concentrated forms of energy is provides sustainable, satiating, and long lasting energy. Fats help us avoid the highs and lows of sugar spikes. Fat promotes growth and development, maintaining cell membranes and other important micronutrients like Vitamins A,D,E , and K, need fat nutrients in order to be absorbed into the body.
Fat isn’t anything to fear, it’s great for you and has an important purpose. Example sources of fat include unrefined oils from avocado, olives or coconut, pasture-raised and/or grass-fed animal fats, wild-caught seafood, avocado fruit, and nuts and seeds.
So how do these macros apply to fitness goals?
Well, each macro has a specific caloric value, which directly affects your energy balance. A gram of protein and carbs each equals 4 calories. A gram of fat is 9 calories. Hence, when you take in a specific amount of macros, your calories will follow suit accordingly.
When you eat less calories than you burn, you’re in what’s known as a “negative energy balance” or “calorie deficit.” This results in weight loss. When you eat more calories than you burn, you’re in a “positive energy balance” or “calorie surplus.” This results in weight gain.
If you track your macros, you are getting the right portions and giving your body what it needs to reach its goals. You can use fitness apps like MyFitnessPal to record what you eat as it automatically calculates your macros. I’d recommend working closely with a trainer or do more research as it can take some additional help at times to get over the initial learning curve.
A common mistake is that people think eating clean is enough, but if you eat too much of “clean foods” it is possible to gain weight. Other mistakes can be eating too little, resulting in cravings (because your body is missing vital nutrients) and that’s where people can fall into the slippery slope of yo-yo dieting.
Understanding macronutrients and the role it plays creates a way to give your body what it needs to thrive but keep you on track to reach your goals.
I hope this information helped set a foundation for your goals. It’s important to know the “why” sometimes when it comes to our health.
Let us know if you need help! We are here for you.
Emily M. // Simple Adulting
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