Understanding your Macros to achieve your Health & Fitness Goals

For some of us, understanding how to incorporate macronutrients (macros) into our diet is important so that we can work towards achieving our fitness goal, make better food choices and for recovery in between training sessions.

STEP 1

Understand the basics of what are macros? These are your carbohydrates, protein, and fat. So, when you're counting your macros, you're counting the grams of proteins, carbs or fat that you're consuming.

Carbs: Main source for energy, found mostly in fruits, vegetables and grains. Our bodies break these down to the simple sugar we know as glucose.  Glucose is stored in the body as muscle glycogen, which we can use as a fuel for our training. Carbs energy value = 17Kj/g or 4cal/g.

Protein: Important component of every cell by way of Amino Acids (building blocks) – used by body to make new muscle and bone, enzymes and hormones. Protein supports the build and repair of tissue (particularly post-training) and supports consistency of blood sugar and insulin levels (avoids 3pm sugar crash). Protein energy value = 17Kj/g or 4cal/g.

Fat: This is the most energy dense nutrient and is also ideal as a fuel source, especially for endurance type activities. But be mindful of fats that are trans-fats, certain saturated fats and hydrogenated or partially hydrogenated oil. Fat energy value = 37Kj/g or 9cal/g.

There is so much more to healthy nutrition than just macronutrients. We also need to consider a diet that has adequate vitamins, minerals, phytochemicals, antioxidants, and other nutrients that are often not on a food label but play an essential role in good health.

STEP 2

Determine your daily calorie intake. There are a few great tools online to do this, here’s a simple one. Once you get an idea of how many calories your body needs daily, you can then start to work out how to incorporate macros into your daily diet so that you can reach your fitness goals. Macro counting helps you understand where those calories are coming from and how they affect your body. It also helps you understand that not all calories are created equal.

For example, let’s say you have a calorie goal of 2,000 a day. One gram of protein is 4 calories. So, if you eat 125 g of protein, you’re eating 500 calories from protein, leaving you 1,500 calories to split between your fat and carbs.

However, before you start thinking about your macros in terms of what grams and percentages you need in your daily diet, first consider your training level and intensity. Are you all about hi-intensity workouts? Is strength-training your jam? Or would you rather Pilates or yoga as your form of movement? The level and intensity at which you exercise or train, and how often you are training, will determine how you balance your macros in your diet. Your training also determines your daily energy requirements but will cover that another time, or you I can do this for you in 1:1 personalised nutrition coaching sessions.

STEP 3

Let’s apply some macro percentages in relation to your training intensity. Having worked with high achievers for a while now, the following macronutrient goals work best:

Cardiovascular athletes: 60% carbohydrates, 20% protein, 20% fat

Weight training athletes: 45% carbohydrates, 30% protein, 25% fat

Both cardiovascular and weight training athletes: 55% carbohydrates, 25% protein, 20% fat.

Reminder!

Counting macros can be risky when it comes to oversimplifying your diet. Because counting macros is high-level, further work needs to be considered for those who are training for specific events such as triathlons or need support with behavioural eating. There is so much more to healthy nutrition than just macronutrients. We also need to consider a diet that has adequate vitamins, minerals, phytochemicals, antioxidants, and other nutrients that are often not on a food label but play an essential role in good health.

Do you need further support to reach your health and training goals? Why not book in a FREE 30-Minute Nutrition Call where we can talk about where you can start your journey. Whether you’re training for an event, want to lose some extra body fat, increase lean muscle, or want to be a better role model for your loved ones - let’s have a chat.