Macronutrients

So what exactly are macronutrients or macros? There are 3 primary categories of macros and they are: protein, carbohydrates, and fats. Each of these categories of macro nutrient are important to incorporate daily.

PROTEIN

Lean proteins are essential in building muscle and revving up that metabolism.  Some examples of lean protein include: chicken, lean beef, fish, lamb, eggs etc. The typical recommendation for protein is 1g per pound of body weight.

 Photo by  Lukas Budimaier

CARBOHYDRATES

Carbohydrates are where your body gets the most energy from! Carbs that are complex or have a low-glycemic index, will break down slower in the body and therefore can provide energy over longer time with the most nutritional benefits. Sources of healthy carbs are potatoes, veggies, fruit, rice, quinoa and oats.  

 Photo by  Brenda Godinez

FAT

Fats are a vital part of our dietary needs. They play a large role in healthy hair, skin, and nails, protects organs. The two most important types of fats are Omega-3 Fatty Acid and Omega-6 Fatty Acid. Some sources of healthy fats are cooking oils like: olive, coconut, or avocado oil, flax or hemp seeds, nuts, and avocados.

 

HOW MUCH SHOULD I EAT?

There isn’t an exact answer for this because it all depends on your individual goals. Somebody who is an athlete, lifting consistently heavy weight is going to need more carbohydrates on a workout day than they would on a rest day.

Nutrition (what you eat) is 75% of the battle for a healthy body, energy, and overall wellness. This huge piece combined with effective workouts are essential for building lean muscle.

TRACKING

My thoughts on tracking macro nutrients are honestly dependent on somebody's particular goals. If you are just trying to be healthy and not necessarily put on muscle or lose body fat, but maintain, then I don't believe that tracking is necessary as a daily step. BUT with that being said, I do believe that it is beneficial to know what correct portion sizes look like visibly and weighing your food in ounces or grams for a week or a few weeks can help to then realize what 4 oz. of protein looks like etc.

The reason I find this important personally, is because before I saw the grams at the end of a day, I never realized that I was actually under feeding my body without even realizing it. Once I was able to see that, I realized that I needed to be eating around 5 meals a day and much more protein and carbs than I was actually consuming. I do not track my macros daily, but I did for a short period of time so that I was able to visually see what my correct portions should look like, and how much I should be consuming daily in order to fuel my body for that day.