Macros 101: Understanding the Building Blocks of Nutrition
Have you struggled to reach your goals or felt betrayed by the calories in, calories out mantra? While tracking calories seems straightforward, our bodies run on more than just numbers. Understanding macronutrients – proteins, carbohydrates, and fats – is the foundation of sustainable nutrition.
Let's explore why traditional calorie counting falls short and discover a more sustainable path to reaching your health goals. In this first part of our nutrition series, we'll break down these essential building blocks that fuel your body's daily functions, from muscle repair to energy production.
Think of macronutrients as your body's primary language of nourishment. When you learn to speak this language, you unlock a deeper understanding of how food affects your energy, hunger, and overall health. Ready to move beyond simple calorie math? Let's dive into the basics of macronutrients and transform how you think about food.
The Three Macronutrients: A Quick Overview
Protein
Protein goes far beyond building muscle—it's your body's crucial building block. It strengthens your immune system, repairs tissues, and helps produce vital hormones and enzymes. When you're working on fat loss, protein becomes even more valuable as it helps you feel full and preserves lean muscle mass.
Key sources: Chicken, turkey, pork, lean beef (such as sirloin or tenderloin), fish (such as salmon, tuna, or cod), eggs, Greek yogurt, cottage cheese, tofu.
Fats
Despite their past reputation, fats are essential for your health. They insulate your body, support cell structure, help absorb vitamins A, D, E, and K, and are crucial for hormone production. Some fats are so important that your body can't produce them on its own—you must get them from food.
Key sources: Avocado, nuts (such as almonds, walnuts, or cashews), seeds (such as chia seeds, flaxseeds, or pumpkin seeds), olive oil, fatty fish (such as salmon, mackerel, or sardines), nut butters (such as peanut butter or almond butter)
Carbohydrates
Carbohydrates are compounds made up of carbon, hydrogen, oxygen and are important for muscle and mass gain because they provide the primary source of energy for high-intensity workouts and support glycogen replenishment in muscles, facilitating optimal performance and recovery.
Key sources: Potatoes, rice, quinoa, beans (such as black beans, chickpeas, or kidney beans), lentils, fruits (such as berries, apples, bananas, and oranges), vegetables (such as carrots, squash, peas, and corn)
Finding Your Balance
While everyone's needs are different, here's a general framework for daily intake provided by the Journal of the International Society of Sports Nutrition:
- Protein: 1.2-2.0 g/kg of body weight per day
- Fats: 0.7g/kg+ of body weight per day
- Carbohydrates: Largely dependent on intensity and volume of activity.
- Light activity: 3-5g/kg of body weight per day
- Moderate activity: 5-7 g/kg of body weight per day
- High activity: 6-10 g/kg of body weight per day
- Extreme activity: 8-12 g/kg of body weight per day
for more, explore these resources:
https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0242-y
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
https://pubmed.ncbi.nlm.nih.gov/19284668/
But these numbers certainly aren't set in stone. Your ideal balance depends on several factors:
- Your activity level and exercise routine
- Personal health goals
- Age and metabolism
- Overall health status
- Dietary preferences
For example, an endurance athlete might need more carbohydrates for sustained energy, while someone focusing on strength training may benefit from higher protein intake. That's why working with your Bionic Advisor can help you navigate a balance for your unique needs.
Stay tuned for our upcoming posts as we take a deeper dive into each macronutrient—you'll discover the science behind proteins, fats, and carbohydrates, and learn how to optimize them for your health goals.
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