WHAT ARE MACRONUTRIENTS & WHY ARE THEY IMPORTANT?

You may have heard the term ‘macronutrients’ thrown around in the world of fitness, but how much do you really know about these crucial elements of a healthy diet? In this informative article, we’ll explore everything you need to know about macronutrients, including what they are, why you need them and how to ensure you’re giving your body the nutrients it needs to function at its best. 

What are macronutrients?

Simply put, macronutrients – or just ‘macros’ – are the nutrients you need in large quantities in order to perform. The main macros are carbohydrates, protein and fat. Compared to other nutrients, your body requires a lot of these elements to stay strong and healthy, especially if you’re exercising often. 

Macronutrients also provide other essential nutrients, such as amino acids and essential fatty acids. They provide energy in the form of calories, helping you fuel your fitness journey. 

What’s the difference between macronutrients & micronutrients?

As mentioned above, macros are needed in large quantities, while micronutrients are required in relatively smaller amounts. However, that doesn’t mean that micros aren’t important – they just make up a lesser proportion of your diet.  

Micros include essential vitamins and minerals, which support growth, development, immunity, energy levels and more. Macros, by comparison, are the foundation of your body’s needs. 

What do macronutrients do?

Each macronutrient plays a crucial role in your body. Carbs provide instant energy and energy storage, while aiding in digestion and helping you feel full. 

Proteins provide amino acids, which assist in building and repairing your tissues and muscles, supporting healthy cells, organs, hair, skin and nails, balancing your pH levels, and ensuring healthy enzyme and hormone production. 

Fats also store energy that can be used later. They play an essential role in absorbing and transporting fat-soluble micronutrients, such as vitamins A, D, E and K. 

What foods contain macronutrients?

Carbs can be found in whole grains, starchy vegetables such as peas and potatoes, fruits like mangos and bananas, beans and legumes, and dairy products. 

Meat-eaters can get their protein from most meats, especially chicken, red meat and seafood. For vegans and vegetarians, beans, legumes, nuts, seeds and soy products will give you the protein you need. 

Sources of fat include extra virgin olive oil, coconuts, avocados, nuts, seeds, fatty fish such as salmon and herring, and full fat dairy products. 

How much of my diet should macros be?

While everyone’s needs are different depending on age, weight, fitness levels and goals, it is recommended that carbs make up 45-65% of your daily calories, protein at 10-35% and fat at 20-35%. You should be eating at least 130 grams of carbs per day, and around 0.8 grams of protein per day per kilogram you weigh. If you’re trying to lose weight, however, you should aim to eat slightly less carbs, while supplementing your diet with extra protein. 

Should I be counting my macros?

This is a popular method for losing weight or for ensuring that you’re getting the required amount of a specific macro to support your fitness journey. That being said, if you eat a balanced diet, you shouldn’t need to count your macros.  

If you choose to go the macro counting route, you should come up with an ideal percentage of calories from each macro group, and plan your meals according to these goals. This gives you full control over your diet while still ensuring that you get all the macronutrients you need to stay strong and healthy. 

If you’d rather aim for a balanced diet, you can use this easy method to make sure you’re getting your required nutrients: Fill half your plate with non-starchy carbs, a quarter with high fibre carbs, and a quarter with protein. You should also use healthy fats such as extra virgin olive oil in your meal prep.  

An important thing to remember is that it’s not about quantity, it’s about quality. Make sure everything on your plate is healthy and provides the correct nutrients – for example, slap chips don’t count as a healthy carb, but roast potatoes do! 

If you’re ready to take the next step on your fitness journey, explore our wide range of high-quality, affordable fitness equipment now.