Macros are being talked about more and more nowadays and I am always asked what they are when I mention them. So I thought I would do a brief guide to macros if you are new to them or just want to know more about how to use them.
Macronutrients are the building blocks of your diet. They are the 3 main sources of energy and are hugely important when building a strong, healthy body. Cutting any one of them out with leave your body deficient of energy.
They are:
1. Protein
2. Carbohydrates
3. Fat
Protein
Protein is used by the body to:
- maintain the structure of cells and tissues
- repair and grow muscles
- support our immune system
- produce hormones
- balance metabolism
In the body, proteins are broken down into amino acids. Complete sources of protein are things like eggs, fish, chicken and red meat because they contain all the essential amino acids the body needs.
Carbohydrate
Think of Carbohydrates as the body's main energy source. It is stored in the liver, brain, blood and muscles as glycogen.
The body uses Carbohydrates as:
- its main source of energy during exercise
- to help the nervous system, kidneys and muscles function
- they contain fibre which is important for digestive health
- they are also key to brain function
Fat
Fat has got a lot of bad press, but it is not the enemy. It's actually essential to maintaining a healthy body. As the most energy-dense macronutrient, it's important source of energy which keeps blood sugar levels stable. It takes longer to digest so it also keeps you feeling fuller for longer.
Fats are used as:
- Energy. It is the body's prefered energy source at rest or when performing low intensity activites, like walking.
- Allows fat-soluble vitamins to be used by the body
- protection- around organs, nerves and tissues
- stablises body temperature
- every cell in the body needs fat as protection but its also used to grow new cells
- used in hormone production
- keeping skin, hair and nails healthy
Sources: red meat, oily fish, nuts, coconut oil
Having an idea of what the different essential elements of our diets actually do in our bodies is so important and can help when making informed decisions about our nutrition. Learning about why you need to eat carbs, protein and fat has helped me so much. Not just with my relationship with food, but my training has improved because I am actually Fuelling my body properly. Allowing it to recover and have enough energy to perform at the gym and outside it. You don't need to obsess over counting them, but just have an idea of why you should include all three in your diet!
This is a different kind of post for me, I would love to know if it has helped you!
Love, Olivia
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