Return of the Macro’s

Nutrition and health styles are like fashion full they go around and come around every few years.

The world of ‘nutrition’ is filled with many myths, from ‘carbohydrates make you fat’, to ‘fat is the enemy’, to ‘you can only absorb 30g of protein in a meal’. Now is the time to dispel myths and to understand that proteins, fats and carbohydrates are not the dietary heroes or villains they are often made out to be. Macronutrients are simply nutrients, and every athlete has a different requirement for optimising performance and health. I put together a free macro calculator on this site (look for the pizza slice icon) and give it a try.

Understanding Macronutrients

Macronutrients, also known simply as “macros,” include carbohydrates, fats, and proteins. These essential nutrients provide energy and help maintain good health. Many eating plans, such as the ketogenic diet, involve counting macros. Unlike calorie counting, which focuses solely on the energy food provides, macro counting is a more complex process that involves tracking the intake of each macronutrient.

Discovered by Justus von Liebig in the 1860s, he opened the doors to other nutritionists and chemists around the globe to experiment and gather further information about how food powers our mind and body.

Protein is Essential for Growth and Repair

Proteins are crucial for the growth and repair of tissues in the body. The amount of protein needed varies based on factors like age, sex, height, weight, and physical activity levels. Common sources of protein include lean meats, poultry, fish, seafood, dairy products, legumes, nuts, and seeds. For a balanced diet, it’s important to choose leaner and more varied protein sources.

Fats are Vital for Energy and Cell Function

Fats are essential for providing energy, supporting cell function, and aiding in nutrient absorption. There are four types of dietary fats: monounsaturated, polyunsaturated, saturated, and trans fats. Healthy fats, such as those from avocados, nuts, and olive oil, are beneficial in recommended amounts. However, saturated and trans fats found in butter, red meat, and processed foods should be consumed in moderation due to their link to heart disease.

Carbohydrates are The Body’s Preferred Fuel

Carbohydrates provide the body with glucose, which is converted to energy used to support physical activity and bodily functions. There are three main types of carbohydrates: starches, sugars, and dietary fiber. Starches are found in foods like potatoes, peas, corn, beans, rice, and grains. Sugars occur naturally in fruits and milk but are also present in processed foods. Dietary fiber, found in plant foods, aids in digestive and heart health.

Tips for Counting Macros

To effectively count macros, follow these practical tips:

• Read labels: Study nutritional labels to determine the number of grams of each macro. Be mindful of serving sizes.
• Use a food scale: Weighing your food helps with portion control and accurate macro tracking.
• Plan ahead: Create a daily or weekly meal plan to avoid on-the-fly calculations. Consider grocery stock and dining out scenarios.
• Adjust for fiber: Subtract fiber from total carbs, as the body can’t digest it.
• Count snacks: Include the macros of snacks in your overall plan for accurate daily totals.
• Exercise: Adjust macro allowances based on the energy needed for physical activity, supporting heart health and muscle strength.
• Try the free macro calculator on this site (look for the pizza slice icon)

By understanding and tracking your macros, you can create a balanced diet that supports your health and nutritional goals effectively.