Understanding Macros
Macros, short for macronutrients, are the nutrients your body needs in large amounts to function properly. They include proteins, carbohydrates, and fats. Each plays a crucial role in your overall health and fitness, providing energy and supporting various bodily functions.
Beyond Macros: Micros, Fiber, and Water
While hitting your macros is important, it's equally crucial to consider micronutrients, fiber, and water. Micronutrients, such as vitamins and minerals, are needed in smaller amounts but are essential for numerous body processes. Fiber aids in digestion and helps maintain a healthy gut, while adequate water intake is crucial for hydration, metabolic processes, and overall health. Balancing these elements ensures comprehensive nutrition and optimal performance. Health Direct recommends males need about2.6 litres of fluids every day. females need about 2.1 litres (https://www.healthdirect.gov.au/drinking-water-and-your-health).
Typical Macro Splits
A typical macro split for both men and women can vary, but a common approach is 40% carbohydrates, 30% protein, and 30% fats. This split helps ensure a balanced intake of essential nutrients, carbs supporting energy levels, proteins supporting muscle growth, and fats supporting hormonal and mental health. Adjusting these percentages based on individual goals, such as muscle gain or fat loss, can help tailor your diet to your specific needs. Personally, we find setting our protein first (following the recommendations below) is a great place to start, then setting our carbs and fat's.
Why Protein is Important & Recommended Amount for Building Muscle
Protein is crucial for muscle repair and growth, making it essential for those looking to build muscle. It supports the body's ability to recover from workouts and helps maintain muscle mass during weight loss. For muscle building, it's recommended to consume about 1.6 to 2.2 grams of protein per kilogram of body weight daily. This intake ensures your muscles have the necessary building blocks to grow and recover efficiently. If you are new to the gym, and finding your really tired in the afternoon, try increasing your protein!
Why Carbs are Important
Carbohydrates are your body's primary energy source, especially during high-intensity workouts. They fuel your muscles and help in recovery by replenishing glycogen stores. Consuming enough carbs ensures you have the energy to perform well in your workouts and recover effectively afterward. They also play a role in maintaining stable blood sugar levels and preventing fatigue.
Why Fat is Important
Fats, although often misunderstood, are crucial for hormone production, brain health, and energy storage. They support the absorption of fat-soluble vitamins (A, D, E, and K) and provide a long-lasting energy source. Healthy fats, such as those found in avocados, nuts, and olive oil, contribute to overall health and should be included in your diet in appropriate amounts to support bodily functions and maintain balanced nutrition.
Tracking Your Macros
To effectively track your macros, consider using tools like MyFitnessPal, Cronometer, or Fitbit. These tools allow you to log your food intake, monitor your macro and micronutrient consumption, and adjust your diet as needed to hit your fitness goals. They provide an easy way to stay accountable and make informed decisions about your nutrition. If you are new to the gym and don't want to commit to tracking your macros just yet, try throwing in an extra protein shake, and reading the nutritional information on the food you eat.
Hit your protein, drink enough water, don't be scared of carbs and fats and go hit the gym!