So what’s a Macronutrient?
When it comes to nutrition, there are many ways to plan and control what you have in accordance with your body composition goals (i.e. fat loss, muscle gain, sport performance etc.). Some use calorie counting, points systems, only eating certain foods or NEVER EATING OTHERS!!! THEY'RE SAYING IT IN CAPITALS, RUN!
While these can have varying degrees of success, nutrition plans that promote strict routines or exclude foods you enjoy can lead to a bad case of "this sucks", potentially limiting your success achieving your goals.
With my clients I calculate their macronutrient intake, relevant to their body composition, activity levels and goals, which allows them to eat for their ideal body whilst giving them a way to still fit in the foods they enjoy in moderation. Everyone wins!
So what's a Macronutrient?
The term "macronutrient" refers to the Protein, Carbohydrate and Fat content of the food we eat (or what we drink). All foods and drinks have these in different quantities, and it affects what your body does with that food.
What's Protein?
Protein is used for muscle repair and maintenance, and for providing satiety (making you feel "full"). It is difficult for your body to use Protein as an energy source as it must use the Carbohydrates and Fats in your body first, so increasing your daily Protein amount while dropping your Carbohydrate or Fat amounts can assist in body fat loss (calorie deficit is key). Protein sources can include:
Beef
Chicken
Turkey
Lamb
Pork
Fish
Kangaroo
Dairy
Eggs
Protein supplements
...and Carbohydrates are?
Carbohydrates function as the body's main source of energy, and are the primary fuel source for brain function. Carbohydrates are in many foods, and can be easily divided into "Poor", "Moderate", and "Ideal" categories.
"Poor" Choices - generally consumed for taste, low in nutritional value, and high in Carbohydrates and Fats. These can include:
Chocolates and sweets
Cakes and pastries
Sugary soft drinks
"Moderate" Choices - provide longer lasting energy when consumed, can be lower in Fats and slightly higher in nutritional value. These can include:
Rice
Pasta
Seeds
Grains
Breads
Potato
Fruit - depending on how sweet/sugary the fruit is
"Ideal" Choices - generally higher in nutritional value and lower in Carbohydrates and Fats, these are great to add volume to your meal and provide vitamins and minerals. These can include:
Capsicum
Kale
Spinach
Lettuce
Carrots
Tomatoes
Broccoli
Pretty much all veggies except potato and pumpkin
Sweet, delicious ‘moderate’ carb choices.
...so the Fat would refer to?
Dietary Fat functions to regulate and transport hormones around the body, provide vitamins A, D, E, and K (which nourish your hair, skin, teeth and nails), and slow the absorption of Carbohydrates (i.e. eating an apple provides a quick burst of energy due to the sugar but can fade quickly, however having a small handful of nuts with the apple can provide longer lasting energy). Dietary Fat is vital for proper bodily function, so it is not recommended to eliminate Fat from your diet. Fat sources can include:
Nuts
Seeds
Avocado
Fish
Oil - ideally Olive or Coconut
Dairy - except "Skim" or "Low-fat" of course!
Red meats - depending on how lean the cut of meat is
How much Carbohydrate, Protein and Fat you need to consume daily will vary depending on your body type, body composition, activity levels, and goals. With my clients, I calculate their macro intake based on the above factors, how much time they can commit to an exercise program, and what kind of exercise program will be the right fit for them and their lifestyle, and then help them use an online tool to track their daily macros.
Awesome! Can you give me a 5-second version I can tell my friends when they ask me ‘what's a Macronutrient?’
Macronutrients are the key to being aware of what you eat, while still being able to fit in what you enjoy, and that my friends is a win-win!
Talk soon,
Alex
