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What are macronutrients, why they matter, and what to do about it
We mentioned in an earlier email that your body composition, fundamentally, comes down to energy balance. While that is true, it’s a little more complicated than that. Introducing: Macronutrients
The three big macronutrients are protein, carbohydrates and fats. They are the building blocks of every food item, and each of them are responsible for a wide range of functions. Long story short, they absolutely matter, and they can be the difference between reaching your goals, and falling short.
Protein: The fundamental building blocks of lean mass in the body. The primary function of dietary protein is to repair, maintain and build new lean tissue, like muscle, tendons, ligaments and bone, as well as help make hormones and enzymes. It’s also a very thermogenic source of energy by itself. It is arguably the most important macronutrient for body composition goals. It’s found primarily in meats and dairy products. If you think of your body as an engine, this would be the metal that makes up the engine itself. Very important. Generally, active individuals need to get around 1.6 – 2.2 grams of protein per kilogram of bodyweight.
Fats: Not the enemy, in fact, fats are essential to maintain proper health. Fat is responsible for proper hormone and cell function, as well as lining your nervous system. It is also required to absorb vitamins and minerals, as well as keeping cholesterol in a healthy range. Meaning regardless of your fitness goals, fats are vital in simply keeping you alive. They’re also a great source of energy, with 9 calories per gram, as opposed to the 4 calories per gram of protein and carbs. We want to get roughly 0.5 – 1 gram of fat per kilogram of body weight .That being said, having more fat than that probably isn’t doing much outside of its energy content. There are good fats (unsaturated), and less useful fats (saturated). Primarily, we want to get our dietary fat from unsaturated sources, like avocados, oils, red meats, fish and nuts. Using the body as an engine analogy, fats is the oil and lubricant that makes everything function smoothly.
Carbohydrates: The less critical, but still very important macronutrient. Carbohydrates are your body’s primary source of energy and the brain’s preferred source of energy. After finding your daily protein and fat totals, whatever calories are left over are designated as carbs. If your body was an engine, carbs would be the fuel. We get carbs from grains, starchy vegetables, fruits and legumes.
In the typical western diet, the main problem we face is a lack of protein. Most foods are high in either carbs or fats, or both, since they are very palatable and tasty. It’s a funny dichotomy since protein is probably the most important macronutrient for body composition, and yet it’s usually the least abundant in foods.
Break your macronutrients into phases. The first phase is consistently getting enough protein, without worrying too much about the rest. The second phase is maintaining that protein intake, and nailing your fat target for the day. If you do that, the carbs will fall into place as well. If you can do this, then you will reach the next level in your fitness journey, with the reward being new and improved progress!
If you learnt something, send this to somebody you know who struggles with their nutrition to help them out as well!
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