What the Heck are "Macros" anyway?

"Macros" is a hot term right now - I feel like everyone is “tracking their macros” in order to hit their body composition goals. Which is great! But I think most people don’t even know what the heck a macro is. Well here is your answer is as few words as possible:

Macros are your Proteins, Fats, and Carbohydrates AND Water. They are basically how we classify calories.  

Proteins:

jez-timms-48940-unsplash.jpg

-  Help build and maintain muscle

-  Help with DNA and RNA production

- Help make neurotransmitters such as serotonin, dopamine, etc -- very important for mental health

Foods that are mostly protein - animal meats, fish, seafood, bone broth  


Fats:

roberta-sorge-142255-unsplash.jpg

Let’s just clear this up right here - consuming fat DOES NOT MAKE YOU FAT. Sugar and overeating makes you fat. Ok, moving along.

- Make up your hormones, cells, and keep you satiated

- Building blocks of cell membranes

- Our heart and brain’s preferred source of energy

- How we absorb the fat-soluble vitamins A, D, E, and K into the body

 Foods that are mostly fats - nuts and nut butter, oils, coconut butter, avocado


Carbohydrates:

dan-counsell-365538-unsplash.jpg

- Quick energy source for the body

- Generally taste really good :)   

Foods that are mostly carbs  - rice, fruit, plantains, potatoes, squash, most starchy vegetables

Most vegetables fall into the carbohydrate category although most are “low carb.” I wouldn't consider most vegetables a source of high carb foods - other than starchy carbs such as potatoes, beets, plantains, etc.


Water:

SO important! And most people forget about it! Our bodies are 60+% water!!!!

daiga-ellaby-354481-unsplash.jpg

Signs of dehydration can include anything from depression, anxiety, fatigue, constipation, joint pain, headaches ... the list goes on.

The American population is chronically dehydrated. To make sure you are drinking enough water, you can take your body weight and divide it by two.

For example: A 140lb woman would need to be drinking 70oz of water. BUT if she drinks any diuretics such as coffee, tea, juice, milk, energy drinks she needs to drink 1.5x the amount of the diuretic in water to make up for the loss.

So, if this 140lb woman has an 8oz coffee with breakfast and a 10oz ice tea with lunch. That means she needs to drink 27 additional oz of water on top of the 70oz originally.

Most of us are NOT getting nearly that amount of good water.


Most foods aren't strictly one macro nutrient or another. They are generally a mix of one, two or all three macros.

Everyone will require a different macronutrient breakdown to feel optimal. There is no one size fits all Approach when it comes to macros.