Macros, Marcos, Macros. We hear this term used all of the time in the health and fitness industry. So let me clarify and simply explain what MACRONUTRIENTS are…PROTEIN, FAT, CARBOHYDRATES.
Fat is used in the body for growth and development. It is your secondary source of energy (carbs being the primary). Fat is crucial for the body to function 100%. It is used to maintain cell membranes, absorbing fat-soluble vitamins, and will give you great hair and skin!
ESSENTIAL FATTY ACIDS-these are synthesized by the body. This means that it is ingested by food.
Omega 3-Leafy greens, legumes, citrus fruits, and flaxseed
Omega 6- Leafy vegetables, vegetable oils (soybean, sunflower), seeds, nuts.
Protein is the so very important to the body. It is responsible for muscle growth (HYPERTROPHY) and muscle repair. If you are training and working out, protein consumption is even more important to take in. Not taking in enough can lead to muscle loss. This is defined as a caloric deficit, AKA: catabolic. However, you can also take in too much protein as well. This can cause insulin spikes.
Quality, Amino Acids-Amino Acids are the building blocks of protein.They are responsible for everything from the structure. hormones, transport proteins to enzymes. Similar to carbohydrates and fats, protein is made up of carbon and hydrogen. However, unlike carbs and fat, protein also contains nitrogen.
Sources: Meat, protein powder, soy based meat alternatives, seafood, tofu,etc. (NOTE: Most protein sources will contain at least some fat too).
Carbs are essential for life! Don’t let it be your enemy.
If your carbohydrates are low, lean mass will be metabolized to provide glucose to our cells, especially if fats are low as well. A minimum of 130 grams a day will supply the brain with glucose to function.
Your main source of energy is carbohydrates. Athletes need the most because of the amount of activity the energy they output. The body easily runs through carbs. We need them to not only perform physically, but mentally as well. Most of your carbs are your starchy ones including, oats, rice, couscous, and yams. There are two types of carbohydrates:
- Simple- Easily broken down by the body for immediate use.
- Complex: More difficult for our bodies to digest (sugar).
*Also keep in mind that fiber is a type of carb that the body cannot digest. This is a good thing!