"Macros" for Beginners: Everything You Want to Know About Macronutrients but Were Afraid to Ask
Macronutrients
A better understanding for greater results
Macronutrients can be overwhelming, hearing the fitness world talking about “counting your macros” can leave you confused and not every resource online provides good information. Let’s begin:
Macronutrients are words you’re already familiar with; protein, carbohydrates, and fat. All words you’ve heard a million times and these nutrients provide our bodies with the energy/calories we need to function throughout the day.
Protein is crucial for building and repairing muscles, and it can be found in foods such as chicken, beef, fish, eggs, and beans. Carbohydrates are the primary energy source for our bodies, and they can be found in foods such as bread, pasta, rice, fruits, and vegetables. Fat provides energy and helps with the absorption of vitamins and minerals, and can be found in foods such as nuts, oils, and fatty fish.
How much of each macronutrient should you consume? The answer to this question will depend on your individual goals, body composition, and activity level. However, as a general guideline, a balanced diet should consist of approximately 45-65% carbohydrates, 10-35% protein, and 20-35% fat. Check out this popular macronutrient calculator to align these numbers with your own goals: https://www.calculator.net/macro-calculator.html
If you're looking to build muscle, you may need to increase your protein intake slightly. As a rule of thumb, it's recommended to consume 0.8-1 gram of protein per pound of bodyweight per day. For example, if you weigh 150 pounds, you should aim to consume 120-150 grams of protein per day.
When it comes to post-workout nutrition, consuming protein is essential for muscle recovery and growth. The amount of protein you need after a workout will depend on your individual goals and the intensity of your workout. As a general guideline, aim to consume 20-30 grams of protein within 30 minutes to an hour after your workout. This can be in the form of a protein shake, a meal with lean protein, or a snack such as Greek yogurt or cottage cheese.
Carbohydrates are an important macronutrient that provide energy for the body. They are broken down into glucose, which is the primary fuel for the body's cells. Carbohydrates are found in many foods, including fruits, vegetables, grains, and dairy products.
Here are some reasons why carbohydrates are important:
Energy source: As mentioned, carbohydrates provide energy for the body. Glucose is used by cells to fuel all the processes that keep our bodies running, including brain function, physical activity, and basic metabolic processes.
Brain function: The brain relies almost exclusively on glucose as an energy source. Without sufficient glucose, the brain can't function properly, leading to symptoms like confusion, fatigue, and difficulty concentrating.
Athletic performance: Carbohydrates are particularly important for athletes and those who engage in high-intensity exercise. Glycogen, which is stored in the muscles and liver, is the body's primary source of energy during exercise. Carbohydrate-rich foods can help athletes maintain their energy levels and improve their performance.
Digestive health: Some types of carbohydrates, such as fiber, are important for digestive health. Fiber helps keep the digestive system functioning properly by promoting regular bowel movements and maintaining a healthy gut microbiome.
Nutrient source: Carbohydrates can also provide important nutrients like vitamins, minerals, and phytochemicals. Fruits and vegetables, which are rich in carbohydrates, are particularly important sources of these nutrients.
Overall, carbohydrates play a vital role in keeping our bodies functioning properly. It's important to choose healthy sources of carbohydrates, like fruits, vegetables, whole grains, and beans, and to balance carbohydrate intake with other macronutrients like protein and healthy fats.
Protein is an essential macronutrient that is important for many functions in the body. Proteins are made up of amino acids, which are the building blocks of protein. There are 20 different amino acids, and the body can create some of them, but others (called essential amino acids) must be obtained through the diet.
Here are some reasons why protein is important in a healthy diet:
Growth and maintenance: Protein is essential for growth and maintenance of the body's tissues, including muscles, bones, and organs.
Enzymes: Many enzymes are proteins, and enzymes are necessary for all of the body's chemical reactions to occur.
Hormones: Some hormones, like insulin, are proteins.
Immune function: Antibodies, which are important for immune function, are also made of protein.
Energy source: When the body doesn't have enough carbohydrates or fats to use for energy, it can break down protein into amino acids and use them for energy instead.
Our bodies use protein in many different ways. When we eat protein, it is broken down into its individual amino acids and then used to build and repair tissues throughout the body. Amino acids can also be used to make hormones, enzymes, and other important molecules.
If the body doesn't have enough protein, it may start to break down muscle tissue to obtain the amino acids it needs. This is why getting enough protein in the diet is important, especially for people who are physically active or trying to build muscle.
Overall, protein is an important nutrient that is essential for many functions in the body. It's important to choose healthy sources of protein, like lean meats, fish, beans, and nuts, and to make sure you're getting enough protein in your diet to support your body's needs.
Fats are an essential macronutrient that provide the body with energy, support cell growth, and help absorb certain vitamins. Here are some reasons why fats are important in a healthy diet:
Energy source: Fats are a dense source of energy, providing 9 calories per gram, which is more than twice the amount of energy provided by carbohydrates and protein.
Nutrient absorption: Certain vitamins, such as vitamins A, D, E, and K, are fat-soluble, meaning they can only be absorbed by the body in the presence of dietary fat.
Cell structure: Fats are a vital component of cell membranes, helping to maintain cell structure and function.
Hormone production: Fats play a role in hormone production, including the production of sex hormones like estrogen and testosterone.
There are different types of fats in food, and some are better for health than others. Unsaturated fats, such as monounsaturated and polyunsaturated fats, are generally considered "good" fats, while saturated fats and trans fats are considered "bad" fats.
Monounsaturated fats and polyunsaturated fats can be found in foods like nuts, seeds, avocado, and fatty fish. These fats can help lower LDL cholesterol (the "bad" cholesterol) and may reduce the risk of heart disease when consumed in moderation.
Saturated fats are found in animal products like meat, butter, and cheese, as well as in some plant-based oils like coconut oil. Consuming too much saturated fat can increase LDL cholesterol and increase the risk of heart disease.
Trans fats are a type of fat that are created through a process called hydrogenation, which turns liquid oils into solid fats. Trans fats can be found in processed foods like fried foods, baked goods, and margarine. Trans fats are especially harmful because they raise LDL cholesterol and lower HDL cholesterol (the "good" cholesterol), increasing the risk of heart disease.
Your body uses fats in many different ways. When you consume fat, it is broken down into fatty acids and used for energy, stored in adipose tissue, or used to make other compounds like hormones and cell membranes. The body can also convert excess carbohydrates into fat and store it for later use. In general, it's important to consume a balanced diet that includes healthy sources of fat and to avoid consuming too much saturated fat and trans fats.
Remember, these are general guidelines, and your individual needs may vary. It's always best to consult with a registered dietitian or healthcare provider to determine the best macronutrient breakdown for your unique needs and goals.
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Megan Sherlock
all inquiries: stronger@sherlockfit.com