Introduction
You are trying to get everything right when it comes to fitness. You now have your workout in order, what days you’re looking to commit to, you even have that great playlist you’ve been inching to test out. So you have a great workout, you killed and now you may think, I’m good until my next workout. You would be surprise on how many people actually think that. But it’s really only half the battle. Now you have to build outside of the gym with nourishing your body. So how do you go about it. How do you make sure you’re eating the right things for your body. Well in this blog we got you covered on the importance of macronutrients and why you need them to lose weight or build muscle. Follow along as we dive into being the best physical version of yourself.
What Are Macros
In the fitness realm. weight loss, and healthy living, the term “macros” gets tossed around a lot. But what are macros, and why do they matter so much? Macros, short for macronutrients, are the nutrients your body needs in large amounts to function properly. They provide the energy (calories) required for everything from basic bodily functions to intense exercise sessions. Macros also helps with the functionality of your body, preventing diseases while building muscle and encouraging weight loss.
There are three primary types of macronutrients: carbohydrates, proteins, and fats. Each macro plays a unique role in your body, and understanding the truth about them can help you achieve your health and fitness goals along with improving your overall quality of life. Let’s break down each macronutrient and clear up some of the common misconceptions.
Carbohydrates: More Than Just Sugar
Carbs often get a bad rap, especially with the rise of low-carb diets like keto. However, carbs are your body’s primary source of energy. They’re broken down into glucose (sugar), which is used to fuel muscles, brain function, and overall daily activities.
Different Types of Carbs
Simple
Not all carbs are created equal, though. Simple carbs like those found in sugary foods can cause blood sugar spikes and crashes, leading to energy dips and cravings. These carbs are made up of one or 2 sugar molecules. Simple carbs are categorized by Monosaccharides, Disaccharides and Polysaccharides. Monosaccharides are made up of one sugar molecule including glucose, fructose and galactose. Disaccharides consists of 2 monosaccharides that bonds together such as Sucrose (table sugar), lactose (milk) and Maltose. Polysaccharides are large molecules made up by smaller monosaccharides that are linked together. Polysaccharides can be found in starches glycogen and cellulose Simple carbs easily and quickly absorbs into the bloodstream, leading to rapid increase in blood sugar levels. table sugar, honey, fruit juice, and syrup are often major ingredients of highly processed and packaged foods like soda, cookies, cakes, candies, and other foods with added sugars.
Complex
On the other hand, complex carbs (like whole grains, fruits, and vegetables) are slower to digest and provide a more sustained release of energy. It also assists with aiding blood sugar regulation and promoting digestive health. Complex carbs consists of starches and fiber. Starches helps with sustaining energy and may help with weight management. It also helps with the reduction of chronic diseases. Fiber helps with digestive health and may help with walls of your colon amongst other benefits.
Complex carbs in general, provides various amounts of vitamins minerals and other compounds. Complex Carbs examples are whole grains whole grains, potatoes spinach, oatmeal, pasta, bananas and berries.
The Truth: Carbs are not the enemy. In fact, they’re essential for energy. The key is to choose the right kind of carbs — focus on whole, unprocessed foods and limit refined sugars.
Proteins:The Ultimate Building Block
Protein is often considered the king of macronutrients, especially in fitness and achieving your goals. I stress to my clients the importance of having adequate amounts of protein in your diet, and it’s for good reason. Proteins are made up of amino acids, which are crucial for repairing broken down muscle tissues and building the muscles and cells. Protein also plays a significant role in immune function, hormone production, and enzyme regulation.
When you work out, especially with strength training, your muscles experience tiny tears. Protein helps repair and rebuild these the teared fibers, making them stronger and more resilient. For those looking to build muscle or lose fat, adequate protein intake is essential.
Protein is also known to increase your Basal metabolic rate (BMR) which is the amount of calories used to perform basic functions and activities, boosting your metabolism and encouraging fat loss
Foods high in protein
1 chicken
2 Fish
3 Turkey
4 Eggs
5 Greek Yogurt
6 Lean Beef
7 Beans
8 Bison
The Truth: Protein is not just for your hardcore bodybuilder Everyone needs it to maintain healthy tissues and organs overall functionality. Aim for a balanced intake of high-quality protein sources.
Fats: The Misunderstood Macronutrient
Everyone gets triggered when the word fats comes into play but this macro can really be your end all be all in maintaining a healthy fitness journey. Fats get a bad reputation due to their calorie density, but they are crucial for numerous bodily functions. Fats provide a concentrated source of energy and are essential for the absorption of fat-soluble vitamins (A, D, E, and K). They also play a role in maintaining healthy skin, regulating hormones, and protecting vital organs
Different Types of Fats
Saturated,
Saturated fats are a type of fat found in food that have no double bonds between the carbon atoms in their fatty acid chains — meaning they’re “saturated” with hydrogen atoms. Saturated fats consists Solids at room temperature (like butter and lard ). And can be found in animal products (e.g., meat, cheese, whole milk) and some plant-based oils (like coconut oil and palm oill. Consuming too much saturated fat can raise LDL (“bad”) cholesterol levels, which may increase the risk of heart disease and stroke.
Trans Fats
Trans fat are basically artificial and unsaturated fats by hiding hydrogen to liquid vegetable oils to make them more solids. Trans fats includes foods like chips, cookies, crackers, biscuits, donuts, baked goods and fried foods
monounsaturated,
Monounsaturated fat is defined as One unsaturated carbon bond within a fat molecule. Monounsaturated fats are liquid at room temperature but start to harden when chilled. These are considered the “good” fats and can help towards building your body and enhancing fitness levels. Monounsaturated fats also helps in the prevention of heart disease and may help in reducing cancer risks. Food types include avocado, avocado oil, olives, olive oil, nuts, almonds, peanut butter, pistachios to name a few
polyunsaturated
Polyunsaturated fats have multiple unsaturated (double) carbon bonds in their structure. It can be found in both plants and animal foods Polyunsaturated fats include omega-3 and omega-6 fats. These are essential fatty acids that the body needs for brain function and cell growth. Polyunsaturated foods include rainbow trout, salmon, cod mackerel, chia seeds, eggs, sunflower seeds soy beans, trout soybean oil among others.
The Truth: Fats are not the enemy — they’re essential for your body’s health. The focus should be on consuming healthy fats and avoiding trans fats and excess saturated fats.
Balancing Your Macros: It’s Not About Perfection
Now that we’ve understand the foundation of macros, you might be wondering now how to balance them and how to incorporate these macros into your nutrition. Please note that There’s no one-size-fits-all approach, as everyone’s nutritional needs vary based on factors like age, activity level, and specific health goals. For example, someone who is trying to build muscle may require a higher protein intake, while someone looking to lose weight may focus on a calorie deficit while limiting adequate amount of carbs and sugars and fat intake.
However, a general guideline to follow is the 40-30-30 rule, where you get 40% of your calories from carbohydrates, 30% from protein, and 30% from fats. This can be adjusted depending on your personal goals. The key is finding a balance that works for you, not adhering to a strict, one-size-fits-all formula.
There’s no “perfect” macro ratio, and you don’t need to obsess over getting it exactly right every day. Aim for balance and consistency, and adjust based on how your body responds.
Quality Over Quantity
While tracking macros can be a useful tool, it’s important to remember that the quality of the foods you’re consuming matters just as much as the quantity. A diet full of processed, refined foods — even if they fit your macro goals — won’t provide the vitamins, minerals, and other nutrients your body needs to thrive.
Instead, focus on whole, nutrient-dense foods that nourish your body. Think leafy greens, lean proteins, healthy fats, and complex carbs. These foods will provide not just energy, but the building blocks for good health.
The Truth: Macros are important, but the quality of the food you eat is just as crucial. Prioritize whole, nutrient-dense foods over processed ones, even if they fit your macro profile.
Conclusion: Macros Aren’t the Full Picture
Understanding macros is a great place to start on your health and fitness journey, but they’re just one piece of the puzzle. Other factors like micronutrients, hydration, sleep, and stress management play an important role in how your body functions and responds to nutrition.
At the end of the day, focus on creating a sustainable eating plan that works for your lifestyle, supports your goals, and makes you feel your best. The truth about macros is simple: they’re important, but balance, quality, and consistency are key.
So, don’t stress over every gram — just aim for a healthy, balanced approach to nutrition, and you’ll be on the right track.