Macros: Introduction

#Macros, short for macronutrients, can be divided into 3 categories: carbohydrates, protein, and fats. We need all 3 of these nutrients for optimal health and performance. The question is always how much? Current diet trends would suggest that carbohydrates should be decreased and protein should be increased, but does the evidence support this? Let’s find out.

The Foundation of Macronutrients

To start this conversation, we need a baseline recommendation to work from. The American Dietetic Association, Dietitians of Canada, and American College of Sports Medicine collaborated on recommendations in 2009. Yes, that might be a bit outdated, but it’s a starting point of 3 prominent organizations. In this position statement they recommend the following:

· Carbohydrates: 6-10 g/kg body weight per day

· Protein: 1.2-1.7 g/kg body weight per day

· Fat: 20-35% of the diet

It’s important to understand that these recommendations are specifically for athletes & active individuals. Briefly, carbohydrates and fats make up the bulk of your fuel source during a workout. Carbohydrates are the primary resource, as muscle and liver glycogen stores (the storage form of glucose) are mobilized and used for energy. Without adequate carbohydrates, you cannot sustain the intensity of your workouts. Fats also contribute to the resource pool. Notably, no matter the intensity of your workout, fats are metabolized for energy at approximately the same rate. For example, say that fats are metabolized at a rate that can contribute 20 units of fuel to your workout per hour. If your workout is low energy and requires only 50 total units of fuel, fat will contribute 40% of the energy stores. If, however, your workout is of a higher intensity and requires 100 units of fuel, fat still is only metabolized at a rate allowing for 20 units of fuel per hour. Therefore, fat now contributes 20% of the total energy pool, with carbohydrates accounting for the difference. I’ve simplified this for understanding, but that’s the general concept. Protein needs no introduction, as it’s gotten all of the recent buzz. Protein is important for helping to repair microdamage to muscle fibers post-workout.

Forewarning, breaking down macros is detail-oriented and math heavy, grab your cup of coffee for this upcoming, 3-part series.

As always, embrace movement.

p.s. If you need a review of carb, protein, and fat sources (categorized by primary macronutrient), look no further:

Carbs

· Bread

· Pasta

· Rice, Couscous, Quinoa (yes this has protein, but still primarily carb-based), Barley

· Oatmeal

· Potatoes

· Fruits

· Vegetables (yes, veggies are carbs, too! For example, 1 cup of broccoli contains 31 kcals, 6g carbs, 2.5g protein, and trace fat)

· Cereal

· Cracks, chips, Granola bars, other grain-based snacks

Protein

· Meat (Beef, chicken, turkey, pork, etc)

· Fish

· Tuna

· Eggs/egg whites

· Yogurt

· Cottage cheese

· Shrimp

· Soy/tofu

· Meat substitutes

· Protein shakes

· Protein bars (see nutrients, some are 1:1 carb to protein ratio)

Fats

· Nuts (Almonds, pecans, macadamia, etc)

· Peanut butter/nut butter

· Seeds

· Olive oil, coconut oil, cooking oils

· Avocados

· Mayo

· Butter/Ghee

· Salad dressing

#macros #protein #carbs #fats #embracemovement #diet #fitness