What are “Macros”?
Hi everyone, welcome to the Trainer’s Club Blog! We will talk about all things nutrition related, exercise related, and pretty much anything else related to fitness. Today, we would like to start our first blog post out by informing you about what macros (aka macronutrients) are and how they work.
Macronutrients are basically a breakdown of your calories. This means that:
Protein + Fat + Carbohydrates = Calories
Proteins are essential because it is what your body uses to repair tissues, meaning it helps with muscle recovery after you workout. Protein also helps with lean muscle building, reducing muscle loss, and building muscle. Proteins are 4 calories per 1 gram. Some examples of protein sources are meats, egg whites, tofu, and protein powder.
Fats are important because they support cell growth and your body uses them as a secondary energy source. Fat aids in nutrient absorption as well as hormone production. Lastly, fat protects your organs whilst keeping the body warm. Fats are 9 calories per 1 gram. Some examples of fat sources are oils, nuts, seeds and cheese.
Carbohydrates are a necessity because your body’s main energy source is carbohydrates, meaning your body needs carbohydrates to function properly. Not all carbohydrates are created equal, though. There are two different kinds of carbohydrates; simple and complex. Simple carbohydrates are things like soda, cake, or bread and they are easier for the body to break down. This means that they cause a quick spike in your blood sugar and give you quick energy. These types of carbohydrates are okay to consume if you want to, just know that they will not leave you feeling full. Complex carbohydrates are things like vegetables, potatoes, or brown rice. Complex carbohydrates leave you feeling fuller for longer because they contain fiber and other vitamins that your body needs. Carbohydrates are 4 calories per 1 gram. Some examples of carbohydrate sources are fruits, potatoes, popcorn, and bread.
We tell our clients not to worry about tracking the calorie count when we have them track their macros. This is because each gram of a macro has a certain calorie amount attached to it, meaning that if you eat the right amount of protein, carbohydrates, and fats, you will hit your calorie goal.
Another important factor that comes along with tracking your macros is fiber. Fiber is essential to your body because it normalizes your bowel movement, lowers cholesterol, helps achieve your goal weight, and lengthens your lifespan. You can get fiber from fruits, vegetables, whole grains, legumes, nuts, and seeds. As a female, you should be getting around 20-25 grams of fiber a day and a male should be getting between 30-40 grams a day.
Do you have questions about macros? Do you need help with where you should set yours? Head on over to our “Get Started” page to learn more by getting in touch with us.