Macros are the nutrients your body uses in relatively large amounts, There are 3 types: proteins, carbs, and fats, Your body also needs micronutrients like vitamins and minerals but in smaller amounts, macros give your body the calories it needs, so today you’ll learn about macros at Fitness Garage.
The three main macros
Each macro affects your body's sugar levels, to make sure you get the right amount for your body, you should track macros in all your meals, next we’ll explain each macro on its own:
Carbohydrates
Carbs are the fuel for your body, they’re easy to turn into energy your body uses daily because turning fats or protein into energy takes more effort, when you eat carbs they turn into sugars that enter your blood as glucose.
Your body either uses those carbs right away or stores them for later. Carbs split into two types: simple carbs and complex carbs, which are:
1- Complex carbs: They are made of long chains of sugar that take more time for your body to break down. Complex carbs have a bigger effect on blood sugar levels.
2- Simple carbs: They have one or two sugar units and break down quickly in the body. They cause quick spikes and drops in blood sugar, so energy rises fast and also falls fast after eating sugars.
Besides giving energy, they also bring in lots of fiber which helps digestion and makes you feel fuller. They help control cholesterol levels, and carb-rich foods are starchy ones like whole grains, potatoes, and rice, and they are also found in vegetables, dairy, and fruits.
- Simple carbohydrates: Table sugar, honey, maple syrup, sweets, fruit juice, and sugar-sweetened drinks like coffee, tea, and milk.
- Complex carbohydrates: Peas, beans, legumes, whole grain bread, starchy vegetables, whole grain pasta.
Carbs make up about 45 to 65% of the daily calorie intake for girls. If you’re not following a low-carb diet for weight loss or a medical condition specific, The WHO recommends eating less than 10% of daily calories from sugar.
Protein
Protein gives the body amino acids, which are the basic building blocks for muscles and other important parts like the brain, nervous system, blood, skin, and hair, and protein also carries important nutrients when glucose is low. The body can use protein and turn it into energy.
The body makes 11 amino acids by itself, but there are 9 amino acids it can’t produce, so you need to get them from your diet. You can eat different kinds of protein to get those amino acids:
1- Complete proteins: Providing the amino acids the body needs in good amounts are the most common sources, like meat, poultry, seafood, and also eggs and milk give complete protein.
2- Incomplete proteins: Providing some acids but not all, they are plant proteins like nuts, seeds, and grains.
Protein needs vary from person to person based on their activity, body, and the muscle mass they aim for. We consume from 10% to 35% of calories calories, And you should pay attention to how much protein you take in daily.
Protein supplements
Many use protein supplements to increase protein intake in their diet, but they aren't necessary in every case.
Fats
Women may try to avoid eating fats in their diets, but fats play an important role in life and provide the body with another energy source when food isn't available or during deprivation periods, and at those times they help protect our vital organs. Also, fats can cause obesity sometimes, but all nutrients should be eaten in moderation to keep a healthy weight.
There are some types of fats that can be part of your diet. The main types are:
1- Saturated fats: They mostly come from meat and dairy sources and are usually solid at room temperature.
2- Unsaturated fats: This type splits into two parts: monounsaturated fats and polyunsaturated fats. Saturated fats come from plant sources that give the body many health benefits. Many sources confirm that if saturated fats and polyunsaturated and monounsaturated fats are replaced, it protects against many diseases like heart disease, stroke, and type 2 diabetes.
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Sources of saturated fats
1- Ghee.
2- Fatty meats.
3- Butter.
4- Full-fat dairy products.
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Sources of unsaturated fats
1- Nuts.
2-Seeds.
3-Vegetable oils like olive oil.
4-Fatty seafood (salmon and tuna).
5-Avocado.
There’s a type of fat called trans fats. They get cleared out slowly and are usually in cookies, cakes, and ready-made fries. They’re also called hydrogenated fats.
How to balance the macros
It’s important to combine all macros in one meal, And you can try a lot of healthy ratios of those macros until you find what suits you, Usually, a quarter of the plate is for veggies, another quarter for grains, half the plate has protein, and the last quarter can change based on your personal needs
Tracking calories vs tracking macros
Some people track macros they eat to reach fitness goals, not just fitness folks but also diabetics, to cut down on carbs they eat, There are lots of pros and cons To track macros and calories.
What is calorie tracking?
If your goal is just weight loss, calorie tracking is key. You need to create a calorie deficit to lose weight, and you must track everything you eat all days, And it doesn’t take much effort, just weigh your food and log it on lots of phone apps, Or checking the nutrition facts on product labels.
What is macro tracking?
Some girls prefer tracking macros Instead of tracking calories, to reach specific goals like building muscle mass, or hitting a certain body fat percentage. For example, muscle building needs a higher protein intake and less carbs in their diet.
How to track macros?
The easiest way to track macros is using a smartphone. There are many apps that give you charts showing macro ratios in most foods. This is one of the easiest ways to learn about the main nutrients in your food.
