Macros 101
Macronutrients; the nutrients we need in larger quantities that provide us with energy. They consist of protein, fat, and carbs and each one has their own set of functions. How we distribute the macros in our diet makes a big difference on satiety, energy levels, performance, body composition and much more. Let's break down each one to gain a better understanding of the role they play in our individual diets.
Protein
Protein is an essential nutrient which means that our bodies cannot make it on their own. It is continuously broken down, and if we don’t refuel this through our diet, our bodies will resort to our own muscle tissue to meet its needs. So, an adequate amount of protein in our diet isn’t just for weight lifters - it’s essential for everyone, especially as we age.
Protein is the most satiating macronutrient making it a useful macro to fill your plate with when your goals are fat loss and/or muscle gain. By prioritizing protein-rich foods, you’ll feel full on fewer calories and aid muscle repair. Feel free to add a variety of different proteins to your diet to fuel your body’s needs!
I recommend .7-1.2g per pound of body weight for optimal health. The more active you are, the higher this number will be.
Lean or fatty meats
Poultry such as chicken or turkey
Eggs
Seafood
Bone broth
High quality deli meats
Dairy - greek yogurt, milk or cottage cheese
Jerkies
Beans and lentils
Tofu and tempeh
Protein powders and bars
Fat
Despite being demonized for many years, fat is vital for many functions in the body. There are two types of fat: saturated and unsaturated. Saturated fats, like butter, are solid at room temperature, while unsaturated fats, such as olive oil, remain liquid. Dietary fat is used as an energy source for hormone production, forms cell membranes, supports the nervous system and provides essential fatty acids like Omega-3 and Omega-6, which we cannot make on our own.
Omega-3 and Omega-6 fatty acids have distinct roles; Omega-3 has anti-inflammatory effects whereas Omega-6 tends to be pro-inflammatory. A healthy balance of the two are vital for processes such as recovery, immunity, and pain tolerance. However, due to the typical Western diet, many of us have an imbalance with the two and are consistently in a pro-inflammatory state.
When incorporating them into the diet we can separate them into three categories: saturated, monounsaturated and polyunsaturated. Saturated fats are mostly found in animal products (plus coconut oil), monounsaturated fats primarily come from the ground and polyunsaturated are your omega-3 and 6s; think fish sources, chia/flax seeds, and walnuts.
For most, we’ll feel best with 20-40% of our total calories coming from fat. Fats are essential in a healthy diet and play a huge role in our overall well-being.
Fatty meat
Oils (coconut, sunflower, olive, avocado, etc)
Nuts/seeds
B
utter/peanut butter
Full fat dairy products
Avocado
Egg Yolks
Flax seeds/oil
Chia seeds
Carbohydrates
While technically not essential for survival, having a good amount of carbs in your diet is key for optimal health. However, carbs can come in many different ultra-processed forms so prioritize the ones that grow straight from the ground.
Instead of labeling carbs as good, we’ll break them down as simple versus complex. Simply put, simple carbs digest quicker and have less fiber and complex carbs digest slowly and have more fiber. Both hold a special place in a balanced diet but how many carbs you should consume depends on a variety of factors.
Your physical stature, activity level, training modality, and your aesthetic goals are all important to consider when deciding how many carbs you should intake. Generally speaking, if you’re hitting the right amount of protein and fats, the carbs will sort themselves out.
Focus on eating whole, unprocessed carbs and let your body guide you in finding the perfect balance.
Potatoes/sweet potatoes
Non-startchy veggies
Fruit
Rice
Quinoa
Oats
Couscous
Sourdough/whole wheat bread
