What are ‘Macros’ and why should you care? - ig2go

What are ‘Macros’ and why should you care?

by Linda Baldwin
.
September 15, 2022

We all know nutrients and nutrient density is important. But are some nutrients more important than others? And how do you look at nutrients while keeping your long-term health goals in mind? We’re going to answer those questions today by looking at Macronutrient Tracking.

What are Macronutrients?

Macronutrients are the primary essential nutrients that we need in order to survive. They are called “Macro” because these should make up the majority of the nutrients that you are consuming. Micronutrients, by contrast, are substances that are needed in far smaller amounts, like vitamins, minerals, and electrolytes.

There are three macronutrients; carbohydrates, proteins, and fats. Contrary to what many diets will tell you, you do need all three for your body to function properly. Luckily, there are endless ways to include all three within your daily diet, as every food falls into one of these categories.

CARBS

Carbs, as we’ve discussed on the blog before, are your body’s primary source of energy. When you eat carbohydrates, your body converts them into glucose (sugar) and uses this sugar either right away or stores it to be used later. Carbs can be simple and easily digestible, or complex with dietary fiber that helps promote digestive health.

PROTEIN

Protein acts as a building block for your body, helping you to heal injuries and grow new tissues throughout every system in your body. Proteins come from a huge variety of sources, both animal-based and plant-based. Every protein is composed of amino acids. When we ingest proteins, our bodies break the proteins down into amino acids in order to use them to construct whatever protein structure our body requires internally. Human bodies require 20 different types of amino acids, 9 of which we have to get externally through our diets as the body cannot produce them itself.

FATS

Despite being shunned by diets for decades, fat plays a vital role in vitamin absorption, protecting your organs, assisting with cell growth, and hormone regulation. Of course, some fats are better than others, and it’s important to still limit ‘bad fats’ such as trans fats, as they can quickly contribute to a number of health issues is over-consumed.

All three of these macronutrients should be included on nutrition labels, and macros for whole foods, such as fruit and vegetables, are easily accessible with a quick google search.

What’s the benefit of counting Macros?

To begin with, tracking macronutrients provides people with a more detailed and structured option over simply tracking calories. A slice of cake and a poke bowl may have similar calorie counts, but the nutrients making up those calories are way different. If your aim is to reach 143.75g of protein, that cake slice is unlikely to help you hit that target.

By tracking your macros, you’re more likely to make healthier decisions overall. But as we’ve already mentioned, it can help if you have specific health conditions as well. For instance, if you need to follow a low-carb diet to help with epilepsy, or a low-fat diet to manage cholesterol levels. Athletes often adopt a high-protein diet so they can give their body the necessary amino acids to repair and grow muscles while following a demanding workout plan.

How to count macros, and how much do you need of each?

Unfortunately, there is no one-size-fits-all answer for this. As with most nutrition advice, everybody is different, and the macros you need may be heavily dependent on your health goals. A good starting place may be to look at the Federal Dietary Recommendations:

45 – 65% of your calories from carbohydrates

10 – 35% of your calories from protein

20 – 35% of your calories from fat

These recommendations are based on the idea that Carbs provide our body with the quickest source of energy, but that may not be what’s best for everybody.

In order to start tracking your macros, you’ll need to convert these percentages into grams, based on your daily target caloric intake. For instance, for a target of 2,300 calories, your daily intake may look like this:

50% Carbs = 287.5g

25% Protein = 143.75g

25% Fat = 63.8g

You can easily find calculators online that will do the math for you. HOWEVER, If you’re interested in finding your ideal Macro targets, we HIGHLY suggest you work with a certified nutritionist to go over your goals, your lifestyle, and any underlying health concerns that need to be considered when it comes to your dietary needs. An online calculator simply will not compare to talking to someone who is able to look at all the factors that come into play. If you’re local to the Tampa area, we recommend reaching out to Pulse Personal Training and talking to one of their trainers to get started.

One last thing

Of course, you do not NEED to count macronutrients to follow a healthy balanced diet. Counting macros is simply another tool you can use on your health journey. We believe it can be beneficial to anyone who’s looking for a more structured plan, but for many people, it can simply be a stepping stone to help them break unhealthy habits. You may even find you get comfortable enough to eyeball portion sizes, or you get familiar enough with the dishes you eat most often that you don’t have meticulously log every meal. the best nutrition plan is one you can actually follow, and hopefully, one that brings you joy, because food should be something we celebrate. It’s important to cultivate and maintain a healthy relationship with food, and always remember that paying attention to what we eat is important because it fuels our bodies to perform at their best. When we eat better, we feel better!

 

 

Share this Article

Leave a Reply

Your email address will not be published.

Category
Tags
acai bowls acne diet adrenal fatigue adrenal glands aging alkaline diets all natural anti-inflammatory antioxidants aphrodesiac foods aphrodisiacs apple recipes apples arthritis artificial sweeteners aspartame Atkins Autism auto immune Balanced Diet be grateful beauty best foods for skin big food corporations BMI bone broth bpa in plastic brain chemistry brain foods brain foods bread breville juicer Broccoli broth brushing skin brussels sprouts brussels sprouts recipes burdock root cacao health benefits Calcium Camel Milk cancer cure Cancer Fighters cauliflower Cauliflower Colcannon causing cancer chemicals in our food Chia Recipes choclate cake Christmas chronic fatigue Clean Eating coconut oil coconut water Cold Remedies cold season cold-fighting superfoods collagen, conscious eating cookie monster Cruciferous Vegetables dairy-free dandelion greens december Delicious Delivery Dessert Detoxing dewey complextion dewier complexions, Diabetes Diet and Exercise diet myths Diets draining lymph Drinks easy fall salads easy healthy food easy juice cleanse eat clean eating local Ethnic Foods Excercise exfoliating fall recipes fall salad recipes Fall superfoods families Fast Food fat free fat sick and nearly dead Fathers Day Menu Fatigue feel good foods fig recipes Fighting colds Fish fitness myths Flexitarianism Florida Florida Superfoods flu flu fighting foods food Food Energetics Food Gift Ideas food matters food myths food pyramid food sources of iron food storage food to reduce stress foods for adrenal fatigue Foods for Anxiety foods for colds Foods for Depression foods for flu foods that help your brain foods to boost sex drive fourth of july recipes Fresh Herbs Fruit Popsicles Fruit Smoothies fruits and vegetables Fun Glucosemine Gluten Free gluten free brownie gluten-free recipes glycemic index GMO goji berries good fats good for you good mood foods gourmet Great Food that's Great for you green bean casserole recipe Green Juice Green Tea growing heirloom tomatoes from seed growing quinoa halloween party treats healing Healing with Food healing yourself with juice Health health benefits of blueberries health benefits of broccoli health benefits of coconut water health benefits of eggs health benefits of figs health benefits of mushrooms health benefits of pumpkin health benefits of pumpkin pie health benefits of summer squash health benefits of sweet potatoes health food health food myths Health Food Studies health stories in the news healthy healthy appetizer recipes healthy appetizers healthy cookies healthy desserts healthy drinks recipes healthy during the holidays healthy eating healthy fall recipes healthy food healthy fourth of july recipes healthy green bean casserole healthy halloween treats healthy holiday baking healthy holiday cookies Healthy Holiday Desserts Healthy Holiday Party Recipes healthy ingredients Healthy Irish Food Healthy Irish Recipes healthy kids food healthy oils healthy party recipes Healthy Popsicles Healthy St. Patrick's Day healthy thanksgiving recipes healthy thanksgiving side dishes Heart heart disease heart health heart healthy eating heart-healthy foods Herbal Tea herbs high energy high fiber foods holiday baking holiday cookies holiday dinner Holiday Recipes Holiday Superfoods holidays holistic health Hormones how to correct insulin resistance how to prevent insulin resistance hype vs healthy foods Ice Cream immune system immune system boosters immunity inflammation insulin resistance insulin resistance and exercise intelligent gourmet Intuitive Eating Iodine joint pain juice juice cleanse Juice Detox juice fast juice pulp Juice Recipes juice shop juices juicing juicing for health juicing in tampa juicing or blending Kids lemon peels life by daily burn lingonberries losing weight low fat low fat thanksgiving recipes low glycemic foods Low in sodium low-carb recipes low-fat gravy recipe low-fat lunch low-fat recipes low-glycemic diet mama nature meatballs medicinal juicing memory Mental Wellbeing Move Inspired Health & Fitness natural aversion natural flavors natural healing natural medicine Natural Remedies naturally made new year new you new year's resolution New Year's Resolutions New Years niman ranch Non Fat Diet non-fat november Nutrition nutritional coaching Nuts oils omega 3 omega 3 skin organic organic produce ph balance plastic microwave pms popcorn recipes practice preservatives preventing acne with omega 3 Probiotics promotes relaxations pumpkin pumpkin butter pumpkin butter recipe pumpkin healthy pumpkin recipes quinoa raw food raw vegan lasagna recipe raw vegan recipes recipes resolutions restful sleep rituals roasted salad safe to heat plastic in microwave salads sandwiches sea beans seasonal seasonal recipes seasonal vegetables selenium selfcare skin foods skincare diet Smoothie Recipies Smoothies sodium nitrites in food sometimes food Soup soup recipes spices spoiling food and cosmetics spring cleanses spring florida spring fruits Spring Superfoods spring vegetables stevia stress busting foods stress eating stress food Stress-Busting Superfoods substances in your food sugar bomb Sugar Free Diet summer Summer Party Foods summer superfoods super-foods superfood pairings superfoods Superfoods for Dad Sushi Tampa tampeaeats Tea Tea Health Benefits thanksgiving thanksgiving dinner thanksgiving recipes thanksgiving turkey recipe things to practice daily thyroid foods trustworthy sources turkey brine recipe turmeric turmeric root Valentine's Day vanilla health properties vegan Vegan Diet Vegan Food Tampa Bay vegan soup recipes vegan tampa vegetarian Vegetarian Side Dishes vitamin d vitamins walnuts water watermelon watermelon health properties Weight weight loss weight loss superfoods wellness whole food Whole Foods why eat seasonal why organic is healthier will-power winter soups workout Yogurt zucchini noodles
Archives