Understanding Macros
Some of you may be asking what are macros? Macros are short for macronutrients. Macronutrients consist of 3 different things such as…
- Proteins
- Fats
- Carbohydrates
Protein
What is it?
Consuming an adequate amount of protein daily will help you gain muscle, prevent muscle loss and help repair the body from workouts. Every time you workout, micro-tears begin forming in the muscle fibers. When the body repairs itself thats when the muscle grows and adapts to the physical changes that are happening.
Sources?
Meat, fish, eggs, dairy and protein shakes are all good sources. Nuts have protein in them too, however the make of an almond is mostly fat and little protein.
How much?
Everyone is different and can be vastly different, it all depends on a few different things. Are you trying to lose weight? Gain weight? Male or female? Age? Height? Lots of variables come into play when understanding macros. Using me for an example, I’m a 27 year old male at 180 lbs. trying to gain weight. My current intake of protein is around 200 grams a day.
Fat
What is it?
For some reason there seems to be a negative connotation when the word “fat” comes up. Fat is must in everyone’s diet and it needs to be included. Don’t buy into the “no or low fat diets,” you need some fats in your diet plain and simple. Fats assist in vitamin absorption, brain function, hormone regulation and lots of other things. There are good fats and bad fats as well.
Sources?
Identical to proteins, but it can be found in the following. Meat, fatty fish, nuts, nut butters, oils and countless other sources.
How much?
Again, it depends on a variety of different things. Using myself as an example again, trying to put on weight I consume about 70 grams a day. To put that into perspective a Double Quarter Pounder with Cheese from McDonalds as mush as 45 grams of fat… Practically 3/4 of my fat intake comes from one meal.
Carbohydrate
What is it?
Carbs provide energy for your body. Typically people get enough carbs and fats in their diet, protein is one of the hard ones to come by. Anyways, carbs are essential for your body to function properly. The breakdown of carbohydrates in the body turns into ATP (adenosine triphosphate), the primary source fuel.
Sources?
Grains, fruit, vegetables, grains and tons of process foods such as little debbie cakes and sugary drinks such as mountain dew all have carbs.
How much?
Again, it all depends on your fitness goals. A body builder can sometimes consume under 100 grams of carbs a day when they are close to a show. An endurance athlete can sometimes consume over 700+ grams of carbs a day!
What Are The Macros For A Person Like Me?
Luckily, finding your macros is not that complicated as it may sound. If you need help finding your macros come join our free seminar on diet and nutrition June 26th at TFW JOCO! Our nutritionist specialist will lead you in the right direction.
