WHAT ARE MACRONUTRIENTS?

Macronutrients are the nutrients required in large amounts. There are three main building blocks that make up Macronutrients, these include Fat (Lipids), Carbohydrates, and Protein. These contribute to the bulk energy needed for the metabolic system.

We can think of Macros like a campfire- carbs burn like the fire starters; fats burn like the logs; and proteins are like the stool (best for structure and function, but can be burned if needed!).

FATS | LIPIDS:

The primary function of fat:

- it's long-term fuel

- it builds cell membranes and hormones

Fat equals 9 calories per gram. It can be saturated, polyunsaturated, or monounsaturated. Processed oils are damaging, whereas whole food fat sources are essential, like avocado, nuts, etc.

The metabolic info of fat:

- it's burned for fuel

- it's used to build cell membranes and hormones

- it's stored in adipose cells

Food sources of fats:

+ animals, fish

+ dairy, eggs

+ nuts and seeds

+ olives

+ coconut

+ *processed oils: corn, soy, canola, etc. (*avoid when possible)

PROTEINS:

The primary function of protein:

- it builds structures, hormones, neurotransmitters, and enzymes

Protein equals 4 calories per gram. They are composed of amino acid chains (polypeptides); which can be complete, when in animal form, or incomplete, when a plant-based form.

The metabolic info of protein:

- it's used to build structures

- it can be converted to glucose, if needed

- the amino acids aren't stored

Food sources of proteins:

+ plant sources: nuts and seeds

+ beans, legumes, and grains

+ animals, fish

+ dairy, eggs

CARBOHYDRATES:

The primary function of carbohydrates:

- it's quick fuel

- it's energy stored in monosaccharide chains or rings

Carbohydrates equal 4 calories per gram. Carbs can be either simple (sugars), or complex (fibers). Carb tolerance is bioindividual; it's unique to every body. Processed sugars are damaging, whereas food sugars, like fruits, are not. The consumption of glucose impacts blood sugar and insulin levels.

The metabolic info of carbohydrates:

- it's burned for fuel

- it's stored as glycogen (muscles and liver)

- it's converted and stored as fat

Food sources of carbohydrates:

+ grains

+ beans, legumes

+ vegetables (especially starchy veg)

+ fruits

+ dairy (lactose)

+ natural sweeteners: honey, maple syrup, natural sugars, etc.

+ *processed sugars: corn syrup, can sugar, sucrose, etc. (*avoid when possible)

When we're trying to fine-tune our nutrition, it's best to look at the bigger picture, for example Macronutrients, rather than calories alone. Our bodies need food sources from all 3 building blocks. Whether you're trying to lose weight, maintain weight, or build muscle, the first place to start is knowing how to calculate your macros for your goals.

Contact me to learn more, I'd love to guide you and create a custom plan for your nutrition goals. If you're hitting the gym and feel confident with your workouts, the next step is to hone in on your nutrition, and I'm here to support you.