Macros: 101
As a sports nutritionist, one topic I find myself constantly explaining is MACROS. What are they? How many do I need? Should I track them? Are all calories equal? These are some commonly asked questions that I’ll be answering. Consider this post more of a basic explanation- as the heading should suggest. Let’s start by defining what a macro is: macro is short for macronutrient, or in other words, “that which we need in large amounts.” Technically speaking, there are four: carbohydrates, proteins, fats, and alcohol. For purposes of simplicity, we’ll be focusing on the first three. Each of these nutrients provide our body’s “fuel,” in the form of calories, which is then converted into usable energy. Although they’re technically all “calories,” carbs, proteins, and fats each serve many different functions in our bodies.
Q: What are they?
Carbohydrates come in a few different classes, and are generally found in plant foods, especially fruits and grains. They can then be further divided into two basic sub-types: dietary carbohydrates and fiber. Dietary carbohydrates provide the body (especially the brain) with energy for mental and physical performance, acting as our primary fuel source. Fiber (insoluble + soluble) dissolves in water to form a gel which serves to slow the rate of digestion and increase nutrient absorption. Vegetables, fruits, yams, rice, oatmeal, bread + sweets technically all fall under the umbrella of “carbohydrate,” which might seem confusing to some people. Later in the post I’ll explain similarities and differences between different sources of carbs you might be eating, which provokes the question of “are all calories equal?” A single gram of carbohydrate has approximately 4 calories.
Protein is an essential macronutrient due to its wide variety of important roles it plays in our body. Proteins contain important amino acids (essential + non-essential), which enable us to function metabolically + keep our cells alive. Consider proteins the physical structure of the cells within our body, and amino acids as the basic building blocks of the protein. These important structures provide the ability to produce antibodies for the immune system, regulate hormonal balance, and promote muscle growth! A single gram of protein provides approximately 4 calories, and they can be found in animal products (including fish), and many plant sources such as lentils, hemp, tempe, and beans!
Fat is a water-insoluble chemical found in many different sources including seeds, nuts, animal products, oils and much more. Fat often gets a bad wrap because of it’s high calorie content (~9 calories per 1 gram) but it’s an essential nutrient for energy, transporting important vitamins, nerve signaling, and satisfying hunger. There are three basic types of dietary fat which include saturated, polyunsaturated, and monounsaturated. Of these three, humans must consume through diet two types of polyunsaturated fats: omega-3 fatty acids, and omega-6 fatty acids because the body cannot manufacture them independently. There is a strong indication that consuming these two fats regularly may decrease the risk of cardiovascular disease.
Q: How many do I need?
It depends, on a few things. Depending on what type of dieting technique you’re using, I may recommend something completely different (keto, for example). Second, the amount of grams you choose for each depends on your daily caloric needs. If your goal is to lose weight, you must be sure you’re eating less than what you’re burning in a given day, and the opposite goes for gaining. Now, assuming a diet containing all three macronutrients, start by prioritizing the most important- protein. Aim for about 20-35% in protein for your daily calories, depending on your activity level. The more active you are, the more protein you will need! Second, move onto the fats which should be about 20-30%. As such vital nutrients for the body, it’s important to make sure we’re ingesting enough but at the same time not over-ingesting these generally higher calorie foods. Remember, we’re ingesting fats to serve functions within the body; they are not our primary fuel source! Last is carbs, and these have a very high degree of variability. Acceptable ranges for carbs are anywhere from 30-60%, although some of my clients maintain an even lower percentage.
Q: Should I track them?
Without context it’s tough to say, but probably- at least until you develop eating habits that coincide with your goals. Do your goals involve fat loss, building muscle, or competing in a performance-based event? I’d advise you seriously consider it! One helpful tool that many of my clients use to stay on track is the app MyFitnessPal. Here you can input your macro percentages, and easily type foods/ scan in barcodes to stay on top of your eating.
Q: Are all calories equal?
The way I like to explain this topic is simple; consider this: let’s compare a piece of chocolate, a small potato, and a bowl of spinach. We’ll assume (for argument sake) we’ve measured a serving of each, all of which provide the same calorie and macronutrient content (40 calories of carbohydrate). As you can imagine, you’re going to need a rather large bowl of spinach to equate calorie-wise to a dense piece of chocolate, or a potato. Now that we’ve established they all have equal calorie content, let’s break down their differences. As we observe the chocolate, we notice there’s not much besides the carbs (in the form of simple sugar) on the inside; in a few words it seems to lack positive nutritional content. Moving onto the potato we start to see some dietary fiber, as well as a key mineral called potassium which is important for proper body function. Lastly we have the spinach; its 40 calories accompanied by lots of fiber, along with blend of potent micronutrients and minerals such as chlorophyll, iron, and vitamin C. These additions not only help slow the digestion of its carbohydrates, but they help provide immune support and regulatory function within the body. So, to answer the question of are all calories equal- we must answer yes, but with a major asterisks. In this example, each food item did have similar calorie content, but as we’ve now learned, there are many variables within our food choices that determine overall quality of nutrition.
