Macronutrients 101
- Mar 16, 2017
- 3 min read
Let's talk MACROS!
Soooooo, what does that mean?
Macronutrients (macros) are one of the most important factors when it comes to diet. But since I don't like the word "diet", we are going to say macros are one of the most important factors when it comes to nutrition. Of course, everything that you ingest is important, but when you are looking to gain weight, lose weight, maintain weight, or anything really, tracking your macros is essential for success.
What do macros consist of?
Protein, carbs and fats.
Soooooo, what does that mean?
Protein (whether from an animal source or a plant source) is important in your nutrition because this nutrient is filled with amino acids which are the building blocks of muscle in your body.
Adequate protein intake benefits include:
repair and growth of tissue
maintain and build muscle mass (no, not like a bodybuilder)
helps to maintain immune function, fluid balance, hormone regulation and energy production
Check out this article from the American College of Sports Medicine.
Carbohydrates (or carbs) can be a little tricky for someone just experimenting with macros. Carbs maintain blood glucose while exercising and replenish muscle glycogen during exercise. Carbs are also food for the brain. Your brain functions off of carbs (that's why you have probably experienced a headache when you haven't ate much carbs throughout the day). There are many stipulations about carbs and there is really no wrong answer when it comes to carbs and your nutrition. Your carb intake will depend on what your goals are (more on this later). There are different diets that can manipulate carb intake (such as the ketogenic diet). When calculating carbs, it s helpful to understand how the different "diets" will effect your body.
Fats... I know, it is a scary nutrient BUT it is essential to your nutrition. Fats are actually a source of energy. They account for 70% of energy at rest. Fats also support vital organs, insulates the body and preserves body heat.
Check out this podcast about fat from The Model Health Show.
Great, now what?
It is important to know what your macronutrient intake should be based on your goals, your age, your weight, height and activity level. I personally use Bodybuilding.com's Macronutrient Calculator for myself and my clients. You will also want to know how many calories you should be consuming (don't worry, there is a calculator for that too). You guessed it, I use Bodybuilding.com's Caloric Intake Calculator to calculate my calories.
Once you have calculated your daily intakes, you can use this template and manually enter your intakes I suggest doing this because it can get you in the habit of seeking out nutrition labels and observing nutrients in the foods you are eating and buying. Once you get the hang of tracking your macros, you can then start logging using MyFitnessPal or another app to see how well you are doing at hitting your goals.
Keep in mind that it is not important to track right down to the gram. By tracking your macros, it allows you to be more observant of the foods you are eating and helps for whenever you are shopping for foods.
Whether you are wanting to lose weight, gain weight or focus on your nutrition, start with tracking your macros!
As always, do what works for you.
If you have individual questions about your macros or want to talk to me more, please email me!
XO,
Stacie
Disclaimer: Read at your own risk. You should seek professional advice if you feel your case is immediate. If you have an emergency, please call 911.
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