What Are Macronutrients? – 011

What Are Macronutrients?

A type of food (protein, fat and carbohydrates) required in high amounts. They are the basic component of every diet.  We refer to them as “macros.”  If you get the proportions correct, it makes “dieting” a lot more effective when simple calorie restriction fails.

Problems With Calorie Counting

• This doesn’t take into account WHAT you’re eating.  A calorie is not just a calorie.  It definitely matters what you’re eating.

Protein

• 4 calories/gram
• Build muscle
• Core component of organs, bones, skin, hair, nails, enzymes and tissues in the body.
• Proteins are made of amino acids – your body makes most of these, but there are 9 that need to be consumed through food or supplement.  Meat contains all of these.

Carbohydrates

• 4 calories/gram
• Technically the only macronutrient your body can survive without.
• Most accessible form of energy and is broken down into glycogen (used by muscles and liver) and glucose (brain).
• Simple vs. complex = Length of carbohydrate molecule; the shorter it is, the easier it is to break down.  Complex carbs are longer molecules and take longer to break down which helps with satiety.

Fats

• 9 calories/gram
• Important for normal body functions such as hormones, insulation for nerves, skin and hair.
• There are several types of fats including trans-fats, which are unhealthy and cause inflammation.  Essential fatty acids have to be obtained through the diet and contain healthy constituents called omega 3’s.  These can be found in fatty fish, walnuts, flax, chia seeds and coconut oil.

I utilize carb cycling and macronutrient timing to determine which macronutrient I consume when and why.  When I’m strength training, I eat carbohydrates plentifully on those days and on days when I do HIIT training, I consume a diet low in carbohydrates.  This helps your body to into a fat burner instead of sugar burner and gives your body the nutrients it wants at the right times.

 

Resources I mentioned in this episode:

Lean and Healthy Bootcamp

 

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