Macronutrients are the types of food groups you consume. They include Protein (animals and animal products alongside vegetarian and vegan protein options), carbohydrates (plant based products like fruit and vegetables, grains and sugars) and fats (nuts, oils, seeds, coconut, olives and avocado)
We consume protein to help rebuild, restore and replenish our muscles. This is especially important for those of us regularly training. You also use protein to produce and create certain enzymes, hormones and body chemicals!
Carbohydrates are the first fuel source your body calls on when burning energy. They are also vital for the delivery of certain micronutrients which help the good bacteria in your intestines to digest the food you eat.
Fats are essential for cell growth, protecting your organs and help to keep your body warm. Fats also help you to absorb certain nutrients and produce hormones, as well as helping to give you a feeling of fullness and satisfaction after eating.
Proteins and carbohydrates digest better when consumed together. Eating carbohydrates on their own can cause the body to break down its own muscle stores to provide the amino acids required for the process to occur.
Fat provides satiety. This means consuming fats will help you to stay fuller for longer, however, know that fats are dense in calories which means we should portion control the quantities consumed from this food group more closely than the others.
It’s important to consume all 3 groups of macronutrients. We’ve found it most beneficial to consume a balance of all 3 macros at once and to get a bit more technical in a 30% protein, 40% Carbohydrate, 30% fats split. This is based off of the total caloric value of the meal or snack.
An easy eyeball method for your plate is; your palms size of meat (protein), your hands size of vegetables (carbohydrates), your thumbs size of nuts/avocado (fats)
Note that to lose body fat you do need to eat a lot of good quality food. Too often it’s thought to starve yourself is the best way to drop weight. This is incorrect!
Each individual person is different and requires food intake catered to their body measurements, goals and activity level. If results have ceased in the gym it might be time to work on the other important aspects outside of the gym such as sleep, stress levels and the elephant in the room, NUTRITION!
– Stop thinking about it and go be about it!