Macronutrients: What They Are and Why They Are Important
Step aside calories, there is a new nutritional value to track. While counting calories is still a valid weight maintenance method, it does not quite give the full scope of what you are putting into your body. For example, if you are sticking to a 1,500 calorie diet and most of those calories are coming from refined carbs and processed foods, the nutritional value is much lower, this is where tracking macronutrients is beneficial.
What are macronutrients?
Macronutrients, or macros for short, consist of carbohydrates, fats, and proteins. Basically everything you eat can be broken down into these three categories.
Within macros are micronutrients, a subset that includes the various vitamins and minerals in food.
How your body uses macros
Carbohydrates: Carbs can get a bad rap, but when they are consumed from complex sources, carbs are essential. Carbs are actually the macro required in the largest amount and keep your brain and muscles working at their optimal level. When broken down, complex carbs are one of the largest sources of energy that will fuel your everyday activities. Depending on your goals, carbs should supply about 45 to 65 percent of your daily calorie needs.
Fat: Just hearing the word fat turns many people away from foods. But the more fats you eat does not necessarily mean the more fat you will retain. Fat is absolutely essential for the body to function. Healthy fats, like avocados, supply the body with essential fatty acids it cannot produce itself, helps with vitamin absorption, and gives food flavor and texture. However, it is good to keep in mind that not fats are equal. Saturated fats (meat, butter, cream) and trans fat (processed food, pre-packaged food, fast food) should be replaced with healthier plant-based unsaturated fats (nuts, olive oil, avocados, etc.).
Protein: Protein is not just for repairing tissues like skin, muscle, and bone, but is also essential to making hormones and enzymes that support your immune system.
Should you track macros instead of calories?
In short, yes. A calorie is not actually a thing, it is a measurement. Calories measure the amount of energy in the food and beverages we consume, and not all calories are created equal. Two foods may contain the same amount of calories, but different macro- and micronutrients. A cookie, for example, consists of simple carbs and fats so it will absorb quickly and be stored as fat. A sweet potato, on the other hand, has a balance of carbs, fats, and protein, on top of fiber, vitamins, and minerals, and will be absorbed slowly, act as fuel, and keep you satiated longer.
While tracking calories can be important for losing weight, it is not the only thing you should be measuring to make sure your body performing at its optimal level.
How do you know your macro breakdown?
First, you need to identify your health and fitness goals. Typically, people fall into one of three categories: general maintenance, muscle gain, or weight loss. Your macro needs will be dependent on your physical goals. If you do not know how to balance your macros or what your macro needs are, speak to a certified personal trainer to determine the right percentages for your goals.