Macros… a somewhat mystical word you’ve likely heard thrown around the fitness industry by gym bros eating their boxes of chicken, rice and broccoli.
The answer to the title of this blog post is, in short, ‘yes’. Macros are important. So I am here to help simplify the topic and show you how best to put this information to good use!
So, what are macros?
Macronutrients (or 'macros' for short) are the nutrients found within the foods we eat. They are there to give us energy for movement and to fuel our bodies to perform their essential everyday tasks. We often need these individual macros in large quantities for optimal bodily function.
There are three main macronutrients. These are carbohydrates (carbs), protein & dietary fat. All three of these make up the core components of a sustainable, enjoyable and objectively ‘healthy’ diet.
If you want to understand more about creating a healthy relationship with food please take 5 and read this blog post here: https://www.michaelulloa.com/post/how-to-improve-your-relationship-with-food
Carbohydrates
Carbohydrates are our bodies main source of energy. When we move about performing everyday tasks, or when we perform most forms of exercise (like running, swimming or cycling), carbohydrates are our main fuel source.
When we eat carbohydrate containing foods, we break them down and store them as glycogen mainly in the liver and skeletal muscles. This glycogen is there ready to be used whenever we need it. Our body stores each gram of glycogen alongside 3 grams of water - this is why we often see a rise in bodyweight after we consume carbohydrate heavy meals. This unfortunately gives carbohydrates a bad rep, but it really shouldn't do. As we use this stored glycogen, the water is also released. If you need some inspiration, you'll find some protein smoothie recipes here or some high calorie smoothie recipes here with a few examples of ways you can increase your carbohydrate intake!
Protein
Protein is the macro key for muscle growth and repair. Protein is made up of 20 amino acids. 11 of these amino acids are non-essential, meaning that our bodies can produce them even if we are not getting them within our diets. But 9 of these amino acids are essential. This means that our bodies cannot synthesise them and we need to include them within our diets. Most animal-based sources of protein contain all of these essential amino acids, however, many plant-based sources do not. Therefore, if we are following a vegetarian or vegan diet then we need to be more selective about the types of foods we are eating to ensure that all essential amino acids are present.
Dietary fat
Dietary fat is used to support cell & hormone production. It is a great source of energy and it also helps to insulate your body and protect your internal organs. Dietary fat is also essential to help absorb the fat-soluble vitamins (vitamins A, D, E and K).
Understanding macros, even on the simplest level, can really help you to make more informed choices around building a healthy diet. By learning how each of these macronutrients are used to help your body thrive, you can adjust your diet to meet your specific needs.
Although the internet embraces recommending the extremes, the research continues to point to a healthy diet having a balance of all macronutrients. I strongly recommend that all macronutrients are present within your diet and I would be incredibly wary of anyone suggesting otherwise.
So, what are some actionable steps you can take to better understand and incorporate macro awareness into your diet?
Don’t Cut Out What You Enjoy
If you've followed my advice for any length of time, you'll know that I keep banging on about this (I will also never apologise for that)! Every single food can be enjoyed as part of a healthy diet. YES! All types of foods. The danger is always in the dose.
If possible, the majority of the foods you eat should be single ingredient, nutrient dense foods. Then those less nutrient-dense foods can be easily consumed around them. You'll often see nutrition coaches here recommending the 80/20 principle. This is simply making 80% of your diet the filling, nutrient-dense foods that fuel your body and make it feel good. Then the remaining 20% being your less nutrient-dense foods that are so often discouraged.
However you feel comfortable approaching the 'all foods fit' approach, if you feel that you need greater support navigating this process, click here to reach out with any questions or to find out more about my nutrition coaching.
Say “Hello” To Fibre, The Often Overlooked
Now, before someone calls me out here. Fibre isn't technically classified as a macronutrient. However, it's an important component of carbohydrate intake that has significant health benefits.
Increased fibre intake aids with things like digestion, stabilisation of blood sugar levels, and can promote a feeling of fullness. Research continually points to a higher fibre intake dramatically decreasing our risk of all cause mortality. It can reduce the risk of cardiovascular disease related mortality and cancer related mortality too. In short: eat more fibre!
Adding more fibre-rich foods into your overall diet with things like fruits, vegetables, whole grains, and legumes can absolutely enhance your overall macro intake.
Don’t Forget About Micronutrients
Something people often forget about when they start to look at their diet is the role the small details often play. So, whilst macronutrients do provide the bulk of our energy intake, it’s the micronutrients that play a key role in enabling our bodies to utilise these macros effectively. I often find that, when working with new personal training clients, the emphasis is always on macronutrient intake and the importance of those little micronutrients often gets neglected.
Micronutrients are all of the vitamins and minerals that the body needs in small amounts. Vitamins are essential for immune system support, the production of energy, blood clotting, and various other functions. Whereas, minerals are crucial for bone health, growth, maintaining fluid balance, and numerous other bodily processes.
Not to match the personal trainer stereotype even further, but I always recommend that you incorporate a variety of fruits and vegetables into your diet wherever possible. This is one of the easiest ways to compliment your macronutrient intake ensuring that all your micronutrient needs are met.
So, are macros important?
This is not a rallying cry for you to track your macros and to start perfectly balancing your food intake. Far from it. Whether you are someone who likes occasionally tracking your food intake or you are someone who wants to stay as far away from any food monitoring as possible: knowledge is power.
You can now see how important a balanced macronutrient intake can be. As always, I hope that this information allows you to make more informed decisions about your health and fitness goals.
If you would like some more resources to help you with your fitness journey, click here to see my free resources page!
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