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How Macros Work: Understanding Macronutrients

Introduction

Ask any fitness enthusiast, and they will tell you how essential it is to keep track of your macros in your wellness journey. Whether you want to lose those extra pounds, gain some strength, or simply tone up your lean body, macros can never be ignored. And once you have a clear understanding of how they work, you will be better able to maintain a healthy balanced diet. 

But what exactly are they, and why do they make such a huge difference in your fitness regime? Join us as we answer this and more. 

What are macronutrients?

Macros, short for macronutrients, are the main nutrients your body requires to work properly and stay charged. Carbohydrates, proteins and fats are the three main macros that our body needs in bulk! These nutrients not only help you stay energised but also help in growth and repair. 

Macronutrients supply the energy you need to function in daily life. This energy is measured in calories and kilocalories making it easier to keep count of your energy intake. So for every gram of carbohydrate you consume, you receive 4 calories. The same is true for proteins. Fats, however, provide 9 calories per gram. 

If you track the macros you consume, you will be able to calculate how many calories you have taken in.

Let us take a look at the macronutrients in further detail.

How do these macros work?

Carbohydrates

Carbohydrates are large molecules of sugar that can be broken down into simple glucose which is easily absorbed by the body. Simple carbs provide quick bursts of energy, while complex carbs provide fuel that is longer-lasting. 

If there is an excess of glucose, it is stored as glycogen in the liver and muscles for later use. 

The glucose derived from carbs provides the body with energy not just to stay active but to carry on with functions as basic as breathing and digesting food. 

Good sources of carbohydrates include:

  • Bread
  • Potatoes
  • Pasta
  • Cereals
  • Rice
  • Milk and yoghurt

Proteins

These are the basic building blocks of our bodies. When you consume proteins they are broken down into amino acids, which are used to build and repair tissues, including muscles. They also help create enzymes and hormones that control different other functions of the body. They are also needed to help our immune system function and maintain lean body mass. 

If a body has excess protein, it can be converted into glucose for energy if needed.

Protein-rich foods include:

  • Meat
  • Cheese
  • Eggs
  • Seafood
  • Milk and yoghurt
  • Cheese
  • Nuts

Fats

You may find this hard to believe but fats are also important for our overall health. They help absorb vitamins such as A, D, and K, cushion organs, and work as energy stores for the long term. Healthy fats (like those from avocados and nuts) are essential for brain function and regulation of hormone levels. 

Fats are broken down into fatty acids and glycerol, which can be used for long-term energy, especially during low-intensity activities. Unlike carbs, fats release energy slowly and in a sustained way, making them best suited for longer activities.

Foods with healthy fats include:

  • Oils
  • Nuts
  • Full-fat milk and yogurt
  • Cheese
  • Fatty Fish
  • Egg yolk
  • Avocados

A healthy diet should include all macros in a balanced proportion. 

Macros for Different Health and Fitness Goals

Everyone has different needs so their diet needs to strike a different balance too.  

If your goal is to lose weight, a diet high in protein is what you should go for. This will help you build muscle and, at the same time cut down on extra carbs and fats so that you can burn fat faster.  

A commonly recommended ratio is 40% protein, 30% carbs, and 30% fats, though this can also vary depending on personal needs.

To build muscle, you need more protein and carbohydrates to provide energy for workouts and recovery. A popular ratio for muscle gain might be 40% carbs, 30% protein, and 30% fats so that your body has enough energy for intense training while supporting muscle repair at the same time.

Macros in Everyday Meals

Here are a few examples of how you can balance carbohydrates, proteins, and fats in everyday meals.

Breakfast:  

Example 1; Oatmeal with Greek Yogurt and Berries: 

The oats provide complex carbs, yoghurt adds protein, and a sprinkle of nuts or seeds gives healthy fats.

Example 2; Scrambled Eggs with Avocado Toast:

Eggs offer protein and fats, while whole-grain toast and avocado provide carbs and healthy fats.

Lunch:  

Exam[ple 1; Grilled Chicken with Brown rice and avocado: 

Chicken is a source of protein, brown rice provides carbs, and avocado supplies healthy fats.

Example 2; Quinoa Bowl with Tofu:

Quinoa gives complex carbs, tofu is rich in protein, and you can drizzle some tahini to add fats.

Dinner:  

Example 1; Salmon with Roasted Vegetables:

Salmon is packed with healthy fats and protein, while roasted veggies (like sweet potatoes) offer fibre-rich carbs.

Example 2; Stir-fry with Beef, Brown Rice and Sesame Oil:

Protein can be derived from beef, carbs from the brown rice, and healthy fats from the sesame oil.

Final Word

Keeping track of your macros does not have to be complicated. Just make a few simple tweaks to your meals and that can make all the difference. Pay attention to how you fuel your body, so you can enjoy long-term health and success. So, isn’t it a good idea to start thinking about your macros next time you plan a meal? You might be surprised at how great you feel!

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