Macros 101
Have you heard the term “tracking your macros”? You’ll probably say yes but do you know what that means?
“Tracking your macros” is basically having an awareness of calories and what each food is made up of. By having an understanding of what we’re eating, we can then set goals to optimise our training or fat loss efforts.
What exactly does “tracking your macros” mean? Let’s break it down…
WHAT IS A CALORIE?
A calorie is a unit of energy provided to us from food. Each calorie creates heat within our body, which is then either utilised as energy or stored for later use (or body fat).
WHAT ARE MACRONUTRIENTS?
Every food we eat has a caloric content and can then be further then broken down into one of 4 macronutrients. All foods are made up of one or a combination of these macronutrients and are used in different ways within our bodies.
The 4 macronutrients are:
Protein, Carbohydrates, Fats & Alcohol
For each gram of the macronutrient, it will be equal a certain amount of calories, specifically: 1gram of Protein = 4 calories 1gram of Carbohydrates = 4 calories 1gram of Fats = 9 calories 1gram of Alcohol = 7 calories
So what’s the difference between the macronutrients and how does our body use them?
PROTEIN
Protein, which is primarily obtained from animal products, beans, legumes, soy etc, provides our body the building blocks for muscle function and recovery. It also
has the highest thermic effect of any of the macronutrients, which means when consumed, protein actually burns the most calories to digest. This also means it keeps us the fullest of all the macronutrients.
CARBOHYDRATES
The most demonised macronutrient of them all. Carbs are the body’s primary and preferred energy source. Carbs are found in cereals, breads, fruits, grains and vegetables etc. Carbs are either used as energy, stored as glycogen (inside your muscles and liver) OR if neither of those, converted to and stored as fat. Carbs are not the devil, we need carbs to ensure our body has enough energy to train & function optimally! Almost all fibre also comes from carbohydrates, and without fibre our body is very very unhappy.
FAT
Fat is a vital macronutrient for hormone production, cell rejuvenation and brain function. Unless you’re in ketosis (which is incredibly difficult to use) the body will prefer to utilise carbohydrates for energy production instead of fat. Essential fatty acids are found in fatty cuts of meat, nuts & oils etc. Best to stick to mono & poly unsaturated fats, less saturated fats and little-to-no trans fats.
ALCOHOL
Whilst there is nothing wrong with consuming alcohol, it is essential to understand that just because it’s liquid doesn’t mean it doesn’t have calories. Keep in mind alcohol doesn’t have a significant benefit to the body, so it’s best consumed in moderation and with an understanding of how many calories it contains (and how that may impact your goals)
So now you have the knowledge, what can we do with it?
Download my "Nutrition essentials” ebook to understand how to track your food and how to set your calorie and macro targets to suit your goals.
Want to chat more about working 1-1 with me to skyrocket your results and learn how to train & eat specific to your body and your goals? Schedule a call with me to understand what your 1-1 Training + Nutrition coaching program will include and how I can guarantee your results.
Kate x