A Simple Guide To Macros

Macros or Macronutrients are the main food groups that provide us with energy and the nutrients we need for day to day functioning. Macros are made up from Fats, Carbohydrates and protein.

Macro intake is different for everyone and can be calculated based on your age, height, weight, gender, activity levels and goals. Calculating your macros will not only help with weight loss but it will also help you optimise your diet to effectively achieve your fitness goals.

Before you start thinking about calculating your macros it's important to understand what each one is and how and why you body needs them in your diet!

Fats allow you to store energy and protect your organs. There are three types of fat:

• Trans fat: should be removed from your diet. Trans fat can be found in margarine, shortening, baked goods, doughs, and fried foods. If you see trans fat on the label it should be avoided.

• Saturated fat: In large amounts, saturated fat is known to increase cholesterol levels and can increase your risk for heart disease. Decreasing the amount of saturated fat in your diet can be beneficial. Saturated fat is found mostly in animal sources with high fat contents such as fatty beef, lamb, pork, poultry with skin, lard, cream, butter, full fat cheese, and dairy.

• Unsaturated fat: otherwise known as the 'healthy' fat as they can decrease your risk of heart disease. These healthy fats can be found in plant sources such as avocados, nuts and nut butters, seeds, olives, and oils. They can also be found in animal sources such as fatty fish including salmon, mackerel, sardines, tuna, and herring.

Although Fat has a bad reputation due to their calorie content, fats are essential for good health as long as you focus on the type and amount of fat in your diet and ensure you are within the recommended target of 30-35%.

Carbohydrates are eventually broken down into glucose, which is the main energy source for your body. In fact, specific organs, such as your brain, need glucose in order to function properly. Carbohydrates are not all created equally. Some are considered simple carbohydrates and others are complex.

• Simple carbohydrates are easy for your body to breakdown for energy or glucose. They have 1-2 sugar molecules and are found in items that are usually sweet such as honey, table sugar, syrup, agave nectar, molasses, milk/yogurt, and fruit. Fruit does contain a natural sugar called fructose, however, fruit also has vitamins and minerals (these are your micronutrients: nutrients needed in small amounts).

• Complex carbohydrates take more time for your body to breakdown. They are long strands of sugar molecules strung together and typically have a savoury taste. They are found in foods such as starches and grains: rice, pasta, bread, and starchy vegetables (potatoes, peas, corn). These types of carbs become easier for your body to digest. Even though they are not sweet they will release glucose quickly just like a sweet simple carbohydrate.

Again carbs are not the enemy are are essential to have in your diet no matter your goal but the quantities can be adjusted to suit the individual. The average recommendation is for your diet to consist of 50-55% carbs.

Protein is essential as it allows your body to grow, build and repair tissues, and protect lean body mass (your muscle mass).Protien is found in animal products such as meet and eggs however, this does not mean you have to eat animal foods to be healthy, as long as you ensure your diet consist of 10-15% of protein based foods. You can get the protein from eating a variety of plant protein sources such as beans, lentils, nuts, seeds, and soy as well as lower amounts in grains, vegetables, and fruits.

As someone just being introduce to macros it can be very overwhelming, which is why Taylor-made coaching provides dietary analysis and macros targets throughout each step of your journey.