The question I hear these days is: What the heck are MACROS? Why are people talking about them, and why are they important? I can honestly say its something that I hear A LOT! As a former personal trainer on my own journey of health and wellness I thought I would give you the inside scoop. Maybe you are on your own wellness journey and need help navigating the details too (if you are come join me on my instagram and we can do this together!). One of the best pieces of advice? To eat your Macros, all of them! …and move your body because your macros need exercise!
The Perks of Macronutrients
There are SO MANY! Why I love Macronutrients specifically is multifaceted! They provide energy to the body and are ultimately what keep us alive. They help with digestion, they support our muscles, there are so many things. Macronutrients are simply the foods we eat - Carbohydrates, Proteins and Fats. The right combination can boost our metabolism and help us excel with training programs.
Macronutrients For Energy (and why you will always NEED carbs!)
Your body will create and use energy in two ways:
1. Without Oxygen (anaerobic) by using stored energy. Example: you stand up and walk to the kitchen. You are not out of breath for this movement, your body is able to respond in these initial seconds (and first few minutes) without recruiting major (think oxygen) energy. Carbohydrates is the major player in helping the body replace and keep this stored energy.
2. With Oxygen (aerobically) + carbohydrates and fat. Think of the last time you walked (or went for a jog) for longer than 5 minutes. You start to breathe heavier and take in more oxygen. Carbohydrates and Fat work with oxygen so you can complete your 10K.
These two steps are pretty much how and why we survive.
Macronutrients and Activity
Without (an increased need for) oxygen your body is relying on a chemical process (ATP-CP Phosphagen System) followed up quickly by the utilization of carbohydrates (Glycolytic System) to make work (activity, exercise) happen. The time line for this is usually 0 - 3 minutes, meaning the first 0 - 3 minutes of activity relies on these first two systems and carbohydrates.
At about 2-3+ minutes of activity, your body will find a way to become more efficient so it will move into the next phase of using oxygen to complete the work (Aerobic Glycolysis and Fatty Acid Oxidation). Your body needs helpers for this so it calls upon carbohydrates and fat to make this happen. This is why it's so important to eat a variety of carbs and healthy fats.
The body's efficiency at using (burning!) carbs and fat is dependent on two things - the body’s ability to deliver oxygen (think cardio respiratory system) to the muscles and the body’s ability to receive oxygen (think muscular skeletal system) at the muscles.
Without (an increased need for) oxygen your body is relying on a chemical process (ATP-CP Phosphagen System) followed up quickly by the utilization of carbohydrates (Glycolytic System) to make work (activity, exercise) happen. The time line for this is usually 0 - 3 minutes, meaning the first 0 - 3 minutes of activity relies on these first two systems and carbohydrates.
At about 2-3+ minutes of activity, your body will find a way to become more efficient so it will move into the next phase of using oxygen to complete the work (Aerobic Glycolysis and Fatty Acid Oxidation). Your body needs helpers for this so it calls upon carbohydrates and fat to make this happen. This is why it's so important to eat a variety of carbs and healthy fats.
The body's efficiency at using (burning!) carbs and fat is dependent on two things - the body’s ability to deliver oxygen (think cardio respiratory system) to the muscles and the body’s ability to receive oxygen (think muscular skeletal system) at the muscles.
So does that mean Cardio and Weight Training?
Yes!
So which one do I do?
You need to do BOTH! LOL
Cardiorespiratory exercise such as walking, running, biking, swimming, etc. is how we develop the oxygen pathways and the body's ability to deliver oxygen (think heart and lungs) to the muscles.
Musculoskeletal exercise such as weight training and resistance training is how we develop the body’s ability to receive oxygen at the muscle.
Here's where protein comes in
The muscle cell is the place where all the magic happens! Where energy is created and where our metabolism lives. Metabolism is simply the building up (anabolic) and breaking down (catabolic) of molecules. And it all happens in our muscle cells.
Protein is the building block of our muscles. Our muscles need protein to be healthy. And healthy muscle cells are able to break down (burn, use) carbohydrates and fat efficiently.
Pretty neat eh?
The muscle cell is the place where all the magic happens! Where energy is created and where our metabolism lives. Metabolism is simply the building up (anabolic) and breaking down (catabolic) of molecules. And it all happens in our muscle cells.
Protein is the building block of our muscles. Our muscles need protein to be healthy. And healthy muscle cells are able to break down (burn, use) carbohydrates and fat efficiently.
Pretty neat eh?
Ok. That's all fine and good… But how much do I need?
In general terms (since I don’t have a full picture of you/ your activity level/ your history/ your needs, etc.) your diet should consist of approximately 35% Carbohydrates, 35% Fats and 30% Protein. And you should train both your cardiorespiratory system AND your musculoskeletal system!
I typically don't like to count calories but there is a place for it. Check out my calorie calculator for a guide to get you started.
In general terms (since I don’t have a full picture of you/ your activity level/ your history/ your needs, etc.) your diet should consist of approximately 35% Carbohydrates, 35% Fats and 30% Protein. And you should train both your cardiorespiratory system AND your musculoskeletal system!
I typically don't like to count calories but there is a place for it. Check out my calorie calculator for a guide to get you started.
*Water:
30 ml per kg of body weight.
For Example: If you weigh 100 kgs you will need 3000 mls (3L’s) of water per day (+ more if you exercise).
*Water is SO SO SO important for making all of this work. Stay tuned for an upcoming post about that!
Carbohydrates:
Vegetables (raw or lightly cooked) 3-6+ servings per day
Fruit 2-4 servings per day
Grains 1-2 servings per day (try to reduce or eliminate)
Fats & Proteins (these guys usually come together):
Plant Protein (legumes, nuts, seeds) 1-2 servings per day
Animal Protein 1-2 servings per day
Healthy Fats (Ratio of 1:3 (O3: O6)) ~6g per day
My Favourite Foods:
Blueberries
Chia Seeds
Quinoa
Wild Salmon
Kale
Legumes
Almonds
Pistachios
Apples
Avocado
Broccoli
Flaxseeds
Oats
Remember: Your body uses (needs!) carbohydrates as an energy source - to survive, to function, to complete any activity, to complete (-xyz-) task. If you (your physical body) are conditioned and working efficiently (exercise = supply + deliver!) your body will then use fat as an energy source.
Exercise:
Cardiorespiratory (Heart AND Lungs!)
Minimum of 20 minutes 4+ days per week
My Favourite Cardiorespiratory Exercise:
None! There I said it. I'm more of a fast twitch muscle fibre girl.... But if I had to pick these are the ones I struggle through ---
Walking
Hiking
Swimming
Jogging
(Chasing my toddler counts, right?!)
Musculoskeletal (Muscles AND Skeleton):
Weight bearing or resistance based exercise 3+ days per week.
There are MANY training combos you can do. It's best to keep it simple, don't train the same muscles groups within a 24 hour period, be sure to rest your body completely 1-2 days per week. *Remember the goal of all of this is to have your body working efficiently at rest so it's important to train for rest too! ;)
My Favourite Musculoskeletal Exercises:
Weight Training
Yoga
Reformer Pilates
Cardiorespiratory (Heart AND Lungs!)
Minimum of 20 minutes 4+ days per week
My Favourite Cardiorespiratory Exercise:
None! There I said it. I'm more of a fast twitch muscle fibre girl.... But if I had to pick these are the ones I struggle through ---
Walking
Hiking
Swimming
Jogging
(Chasing my toddler counts, right?!)
Musculoskeletal (Muscles AND Skeleton):
Weight bearing or resistance based exercise 3+ days per week.
There are MANY training combos you can do. It's best to keep it simple, don't train the same muscles groups within a 24 hour period, be sure to rest your body completely 1-2 days per week. *Remember the goal of all of this is to have your body working efficiently at rest so it's important to train for rest too! ;)
My Favourite Musculoskeletal Exercises:
Weight Training
Yoga
Reformer Pilates
Now you have some inside knowledge on macros and why they are important. Remember they love it (your metabolism loves it!) when you move your body!
Take a few moments and plan your tomorrow using the macronutrients you have on hand (check out my calorie calculator if you need some structure here, but don’t get hung up on the details) and plan to move your body!
You totally got this! Go make your metabolism happy! ;)
*High Five*
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