The Basics of Understanding Macros in Your Diet

By now, you have probably heard the term “macros” thrown around once or twice in the health and fitness world. So what are they?

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What are ‘macros’ you ask?

Macro, is short for ‘Macronutrient’, and macronutrients are nutrients that your body needs in order to function. ‘Macro’ specifically means ‘large’ and ‘nutrient’ means a substance that provides essential nourishment for both life and growth. So basically, macros are needed in quite large amounts for the body to be able to survive.

Macronutrients are broken down into three main categories: Protein, Carbohydrates, and Fats. Each macronutrient is measured in grams, however, not all macronutrients are made equally. Protein and carbohydrates each contain 4 calories per gram. Whereas, fat contains 9 calories for every gram. This is why we frequently refer to fat as being more ‘nutrient dense’ than carbs or protein as it contains more calories per gram.

Protein, carb and fat intake will vary from person to person, each individual will require a different amount of these macros in order to function optimally. There are many factors that contribute to a person's macronutrient needs, including gender, body weight and size, and also a person's health and fitness goals.

It is important to note that no macros should be feared, as frequently there are misconceptions surrounding each one. Essentially, all foods should be eaten in moderation.

Let’s break down each macronutrient a little further:

Protein:

Protein is an essential nutrient that needs to be consumed in regular, moderate amounts to ensure good health and bodily functions. Protein has many roles in relation to the body, most commonly, people will think of consuming protein to help repair and build muscle (aka protein synthesis). While extremely vital and true, protein is also needed for many other reasons. Even those who do not gym need protein every day.

A lack of protein can contribute to poor health, including fatigue, weakness, slowed recovery from exercise and also muscle wastage.

Carbohydrates:

Carbohydrates are the body’s preferred energy source. They provide the body with immediate energy, and stored energy, and assist with digestive health. Therefore, they can be used strategically around your workouts to provide you with fuel to hit your sessions hard and also to recover.

There are two main types of carbohydrates; simple carbohydrates and complex carbohydrates. Simply put, simple carbs have minimal/less dietary fibre, and therefore, are more quickly broken down by the body. Whereas, complex carbs contain more fibre and starchy components, which means they take longer for the body to break down.

Fats:

Dietary fats are essential in the human diet. Without adequate daily fat intake, people can suffer from vitamin deficiencies, hormone imbalances, increased hunger, and even skin issues. Fat can also be another energy source for the body.

There are different types of fats that you should be aware of; the main types of dietary fats are:

• Saturated fats

• Unsaturated fats (Monounsaturated & Polyunsaturated)

• Trans fats

Saturated and unsaturated fats are essential in the human diet, whereas, trans fats are not essential and should be limited where possible.

So, that is just a small overview of macronutrients. Hopefully, by now you have learnt a little bit more about what macros are and how they play an important role in our overall health and bodily functions.

A coach can assist you with discovering the best macro splits for optimal health, align with your goals, and suit your personal preferences.