Macros 101

Macros 101
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I often speak about protein, carbs, or fats in isolation. In today’s post, let’s bring things together by discussing macronutrients as a whole. There are 3 primary macronutrients, protein, fat, and carbs. The human body needs macronutrients to fuel physical activity and basic bodily functions. Swipe left to learn more about each macronutrient.
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First, we have protein, which comes from the Greek word Protos, meaning first or primary. This is a fitting name because protein is typically the first macronutrient we should look into when muscle growth or fat loss is the goal. Protein is a structural nutrient, meaning that it’s used to build up bodily tissues, including of course muscle mass. This helps explain why an elevated protein intake has been shown to benefit muscle growth [1]. In a fat loss phase, an elevated protein intake is helpful for muscle maintenance and may also enhance satiety [2]. For most people looking to develop muscle, aiming for at least 1.6g/kg of your body weight in protein is a good target [1].
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Next up, we have dietary fat. Fats are used as a building material for human cells. The cell membrane is partially made up of fat. Dietary fat also affects hormonal signaling. Fatty acids are involved in signaling molecules that impact processes like testosterone production [3]. Not to mention that we need a sufficient fat intake to effectively absorb the fat-soluble vitamins A, D, E, and K. In line with the recommendations of the American College of Sports Medicine, a daily fat intake of 20-35% of your daily calorie intake is a good target [4].
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Lastly, we have carbohydrates. carbs also play a role in training performance [5]. Your muscles store carbohydrates in the form of glycogen. We use muscle glycogen during high-intensity activities like resistance training. So having carbohydrates in your meals is helpful towards your workout performance. Contrary to commonly voiced concern, carbohydrates are not by definition fattening. When calories and protein are equated, there is no fat loss difference between high-carb or high-fat diets [6].