As if worrying about portions sizes, calories, and vitamins wasn’t enough, now we have to throw macros into the mix to be healthy?! It’s no wonder there is so much confusion surrounding nutrition! One of the most common questions I get asked is “What should my macros be?” Truth is, it doesn’t have to be that complicated.
First of all, what even IS a macro? The 3 macro-nutrients are protein, carbohydrates, and fat. Everything you eat or drinks is made up of some combination of these 3 nutrients that your body NEEDS for different reasons to function. The quality of the macros can vary based on the source of the food and the molecular breakdown….but I won’t get too science-y on you. For now, let’s talk a little about what each macro does in your body as it relates to exercise. What it’s role is and why it’s important.
All 3 macros can be used for energy, but only there is an order that your body likes to use them. The first energy bucket your body pulls from is carbohydrates. They are the most effective macro for energy expenditure. Carbs also trigger your brain to use willpower, decision-making skills, and emotional regulation. That’s right, you actually need carbs to have willpower against eating…..carbs. You can see why this is confusing. In this case the quality of the carb is VERY important. Think of it this way: you need natural carbs (veggies and fruit) to combat cravings for processed carbs (sugary desserts). Not all carbs are created equal, and not all carbs should be avoided. It’s important that your pre-workout meal includes some carbs if you want to get anything done without passing out.
Carbs’ biggest downfall: they are addicting! And they are NOT effective in making you feel full, at least when you eat them alone.
The second source of energy your body will use when the carb bucket is gone is fat. (Yay!) This is where everyone wants to be, the fat burning zone! However, just because your treadmill says you are in the “fat burning” zone, it doesn’t mean you are burning max calories. It just means that your body is using more fat than carbs at that time for energy. You will always burn both carbs and fat in a workout, but carbs actually help you burn more calories and allow you to lift heavier, run faster, and be more effective in your workout.
Fats’ biggest downfall: Well, they are fatty. They can be high in calories and the wrong kinds can sit in your gut rather uncomfortably.
That brings us to protein! This is the last macro your body uses for energy, but the FIRST and MOST IMPORTANT your body uses for repair and recovery! Protein also plays an essential partnership role with the other 2 macros, effectively breaking down carbs and assisting in burning fat. It initiates the feeling of satiety (feeling full) and makes your metabolism work more efficiently. It is the pillar on which the other macros stand and it should NOT be overlooked. Let’s be honest, you’ll never see a “low protein” diet out there. It just doesn’t make sense.
Protein’s biggest downfall: It’s hard to get enough without eating too much fat or calories. Enter: supplements! But, that’s a subject for another blog:)
So, what does all this mean for YOU? Here are couple of takeaways:
Among all diets/nutrition plans, protein is the one consistent. That should tell you it’s the most important. Aim for protein at EVERY meal and you’ll be closer to success.
Carbs get a bad rep, but they are not all bad. Look for natural sources when possible, and never eat a carb alone!
When it comes to fat, its all about quality and calorie content. Again, natural is always best but even then, don’t overdo it. Your arteries will thank you.
No matter what, you need all 3 macros to survive! The specific grams YOU need will depend on your goals and body type, so consult a professional for more guidance!
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