You may have heard the word Macros kicking around Studio 360 Fitness or back in the office, but what does it mean? Here is a simple and brief over view of Macronutrients (macros).
Macronutrients are the three main nutrients your body needs to function normally. These are Protein, Carbohydrates and Fats, all of which are required in relatively large quantities. Here is a quick summary on each macronutrient and a small list of food sources high in that mentioned macronutrient.
Protein is responsible for the maintenance and repair of your body’s cells. 1 gram of protein = 4 calories.
- Lean meats
Carbohydrates are the body’s main source of fuel. 1 gram of carbohydrate = 4 calories
- Whole-Grain Products. (rice, pasta, beans etc)
- Fruits, Vegetables and Legumes
Fats are used as a reserve energy source, vital in the transportation of key vitamins around the body and provides insulation. 1 gram of fat = 9 calories.
fatty cuts of meat.
high fat dairy foods (whole milk, butter, cheese, sour cream, ice cream)
tropical oils (coconut oil, palm oil, cocoa butter)
It is important to note that food will generally have a mixture of each macronutrient for example a medium hardboiled egg would have approximately 6g protein, 0.6grams of carbohydrates and 5g of fat.
With smart phone app such as MyfitnessPal it is now easier than ever to track your macronutrient intake to ensure you are eating a varied and well balanced diet.
Everyone’s macros requirements are slightly different and depend on many factors, such as gender, age, weight and activity levels, look to future blogs to find out more!