macros made simple
Imagine this: you’re about to significantly change your nutrition. Soon you will come across the word “macros” in health articles, forums, and all over social media. You’re probably asking yourself, what is this all about? The term macro is for macronutrients (protein, fats, and carbs). These are the primary nutrients we need every day. This is because macros are our fuel, fortress, and formula for growth, repair, performance, and most important survival. Each macronutrient is important and has it’s role in energy contribution.
A banana, for example, is made up of 93% carbohydrates with a bit of fat and protein. The primary nutrient from bananas is carbohydrates. Avocado, on the other hand, is 79% fat so it is mainly a source of healthy fats.
As you embark on your health and wellness journey, get to know these essential nutrients. Learn about them, embrace their benefits, and see positive changes in your well-being. In this quick start guide we will break down the macro universe in easily digestible nibbles.
Protein is an essential macronutrient and differs from the other two due to a nitrogen and amino group. Dietary protein is made up of different combinations of 20 amino acids. Here are some important key points:
Protein contains 4 calories per gram
it is not all created equal and must contain 9 essential amino acids to be considered a complete protein (rice and beans makes a complete protein source
amino acids are used for the building and maintaining of muscle tissue
protein forms the body’s enzymes, chemical messengers, and structural components. this allows the body to breakdown food, communicate to create action, and many other functions
Recommended protein intake is 1 gram per pound of bodyweight, less if needing to lose 30+ pounds
carbohydrates are the body’s primary energy source, comprised of simple sugars like glucose, fructose, and galactose. While not technically essential (we can get energy from fats and proteins) carbs efficiently fuel our muscles. This is vital information as you choose which dietary protocol to follow. Achieving the same exercise intensity without carbs as you would with carbs is quite challenging.
carbs provide 4 calories per gram
the glycemic index measures the impact on blood sugar (important for diabetes)
simple carbs - mono- or disaccharides are absorbed quickly for immediate energy or fat storage
complex carbs consist of several sugars, often in branched structures. these are found in grains and starchy vegetables and need to breakdown into simple sugars before being absorbed.
typically 40-60% of our calorie intake should come from carbs, this will differ based on the level of activity throughout the week and your individual goals, roughly 3-12 grams per kg of bodyweight
fats, comprised of three fatty acids linked to glycerol, are a potent but less efficient energy source than carbs. They are categorized as saturated, monounsaturated, polyunsaturated and trans fats.
fats provide 9 calories per gram
they are essential for building cell membranes, produce hormones, and absorbing vital vitamins (a,d e, & k)
saturated fats are solid at room temperature, they are found in chocolate, baked goos, and coconut among other things
unsaturated fats have omega-3, -6, and -9 fatty acids these benefit cognitive function, heart health, and muscle activity.
recommended fat intake is 15-30% of daily calories, with saturated fats constituting no more than 30% of that portion
in nutrition protein, carbohydrates, and fats are the cornerstones of your daily needs. each plays a vital role in your overall health and wellness, both inside your body and out. These macronutrients are more than just buzzwords, they are the foundation of our well-being. Understanding their unique functions and balancing them can yield amazing results. While diet trends fluctuate, the essence of sound nutrition practices remain constant. These macronutrients compose the harmonious symphony fueling our health and vitality. embrace them for sustained well-being.