In the fitness, health, and diet world the term “macro’s” gets used a lot. For someone who is just starting their fitness journey it can be confusing with all of the information that is out there. So here is a quick and dirty guide to macros.
What are macros exactly? Macro’s refers to macronutrients, basically the large building blocks of energy(food) your body needs to function. These are protein, carbs, and fats. These will be our focus today.
Of course our bodies need other vitamins and minerals, think about how lack of vitamin C causes scurvy. But we need these in much smaller amounts so they are called micronutrients.
Why are macros important? They play a key role in your body’s ability to function. Protein helps your muscles do what they need to do, carbs and fat provide us with energy.
How are macros measured? Every food has its own ratio of macros which you can see on the nutrition label of that food. Usually these are measured in grams.
Take eggs for example, a typical egg has about 6g of protein, 5g of fat, and less than 1g of carbs. All of these macros combine to give you about 77 calories.
Now, every person will need macros in their own individual ratio, there is no exact perfect number that works for everyone. But typically proteins should be 10-35%, fats 20-35%, and carbs 45-65% of our total daily calories. Online you can find macro calculators that will help you narrow those percentages down and get a good starting point.
Which macro is most important? That’s kind of a trick question, they each provide us with important pieces of energy and nutrients for our body. However, I know for a fact the large majority of us get way too many carbs and fats, and not nearly enough protein. So, if I had to answer I would say protein is the one most people are deficient in.
Is timing my macros important? For 99% of people no, timing is not important. The 1% of people it does matter for are people in the bodybuilding/physique world, and high level endurance athletes such as ultra marathon runners, Ironman racers, etc. (no, a 5k or your kids 1 mile fun run is not an endurance event). I caveat this with saying, I think it’s beneficial to supply your body with large amounts of protein after a workout and/or for your 1st meal of the day.
What source of macros is best? There are a million supplement brands and influencers out there that want you to buy their product, claiming it will change your life. It won’t, I promise, unless they are steroids or PED’s (another conversation for another time).
Whole, single ingredient foods are the best source of macros you can get, period. But, that is not always convenient, and sometimes we need more protein without more carbs/fats. In this case protein shakes and supplements can be a big help. So, try to get as many of your macros from actual food as possible, but don’t be afraid to get a protein supplement to help.
