What are Macros? An Introduction to Macronutrients
What are macros?
Macros this. Macros that. If it fits your macros. Tracking Macros. Macros is a buzzword in the fitness community. But you might be wondering, what are macros? Why do people track them? Let’s find out!
Our food is made of a mix of macronutrients. Macronutrients are groups of molecules that individually have different jobs. Their unique structures affect how they perform in our bodies. There are three macronutrients (macros) that our foods are made up of: Proteins, Carbohydrates, and Fats. Each of these macronutrients have a unique chemical and physical structure that impact how they react in our body. Each has an important purpose in our body too.
Why do macros matter? Macros equal calories and are a way we can look at the breakdown of our calories to see where our food sources are coming from. Are we eating a diet of 90% carbs? Are you eating foods mostly made of carbs and fat with little protein? Or are you doing the carnivore diet and are a protein consuming monster? Let’s explore each one:
Protein
Protein is responsible for:
- Muscle proteins
- skeletal and connective tissue
- body composition
- satiation and appetite
- performance and recovery
To keep it simple protein helps us build and maintain muscle, keeps us full, and helps with body composition. What foods are sources of protein? Here’s a list off the top of my head: Chicken breast and thighs, ground beef, beef steak, pork loin or pork chops, bacon, ground bison, ground turkey, turkey bacon, eggs, egg whites, deli meats, tuna, shrimp, salmon, cheese, non-fat greek yogurt, cottage cheese, whey protein etc.
For example the buffalo chicken in the dinner bowl below is the main source of protein in that meal.
Carbohydrates
Carbs are responsible for:
- Primary Energy Source
- Fueling and recovery
- Digestion
- Brain and hormone function
Despite what the media or your friends tell you, you need carbs. Carbs are necessary for fueling your body with energy and for your health! Quick list of example carbs: potatoes, rice, oats, pasta, fruit, beans, legumes, breads, cereal, etc.
For example the yellow gold potatoes in the dinner bowl below are the main source of carbs. The green beans and peppers and onions have a small amount of carbs compared to the potatoes.
Fat
Fats are responsible for:
- Providing energy
- Make and balance horomones
- Cell membranes, brain, and nervous system
- Transport fat soluble vitamins
- Provide fatty acids
Fats are KEY for to keep your hormones in check and to help your body store energy and vitamins! Fats are often demonized like carbs, but you need it! Examples of fats: nuts and seeds, butter, cacao, avocado, olive oil, almond butter, coconut oil, etc.
The dinner bowl below has a few examples of fat sources. I added butter to the couscous while cooking it. The zucchinni were drizzled with olive oil before being cooked in the air fryer. The pork chop below also has a small amount of fat in it as well.
Why do people track macros?
Tracking macros is a targeted way to dial in your nutrition and hit more than a calorie target. An athlete might consider tracking macros to make sure they are eating enough protein to build and support muscle. One can make sure they are consuming enough carbs to fuel their workouts and enough fats to keep their hormones in a good place too.
How do I get started tracking macros? What should my numbers be?
Before even thinking of tracking macros there are several fundamental areas to master before diving into the world of macro tracking. This is where working with a nutrition coach is incredibly helpful!
Whenever someone is set-up to track macros, their nutrition coach has to take in a variety of factors. What is their clients primary way of exercise? What is their clients activity level outside of the gym? What are their clients goals? Those are just a few basic questions that will determine the calorie goal and percentages of proteins, carbs, and fats a clients macro targets need to be divided into.
Can’t I just use a macro calculator and get started? Simple answer is yes you can. However, a macro calculator doesn’t give you guidance or support. A macro calculator doesn’t take into consideration your lifestyle and accurately estimating your exercise. It doesn’t check-in with you to provide guidance and feedback to keep you on track to reach your goals or to offer support when you’ve had a tough week. If you are serious about dialing in your nutrition to reach certain goals, then a working with a coach might be the answer you are looking for.