Nutrition Series: Intro to Macros
What are macronutrients? The nutrients our body needs can be divided into two primary groups, macronutrients and micronutrients. Macronutrients are nutrients that the body needs in large amounts. They are the substances used by our body to create energy and are divided into three essential categories: carbohydrates, fats, and proteins. The amount and type of each macronutrient that we consume can affect many processes in our body including:
- our ability to digest our food and absorb nutrients;
- our hormone production;
- our immune system health;
- our cells’ structure and function;
- our body composition (i.e., how much lean mass and body fat we have);
- our metabolic function; and
- much more.
All three types of macro nutrients are important to our bodies and each plays a unique role. Food is, in part, information. When we eat, we’re delivering messages to our body.
- Do this.
- Don’t do this.
- Release this hormone.
- Don’t release that one.
- Express this protein.
- Don’t express that one.
Food (and the act of eating) sends instructions that kick off a chemical chain letter. Each molecule of food contributes to a complex cascade of events, sending all kinds of signals throughout our body. This brings up the necessary question…what messages are you sending your body?
Why do we track Macros – The advantage to tracking macros when tracking nutrition is that it allows a person to get a picture of not only how much, but more specifically WHAT, they are eating. By tracking macros or calories, we become more aware of the nutritional composition of everything we eat and drink. When tracking we are more likely to notice that a typical 8-ounce margarita has 450 calories or that our favorite restaurant salad packs more fat than two Big Macs. A daily intake composed of 1500 calories from twinkies, compared to 1500 calories from all red meat, compared to 1500 calories from a mixed plate of chicken/vegetables/quinoa, will all look exactly the same when tracking only calories but VERY different when examining macronutrients. Tracking macros can help a person adjust their body composition through nutrition whether they are looking to lose fat, gain muscle or simply maintain lean body mass. While tracking is definitely not for everyone, many people find it to be a useful tool in getting a better picture of their nutritional intake.
Does tracking Macros also track Calories? YES!
With macro counting, calories are divided between three main macronutrients: protein, carbohydrates, and fat. Rather than counting calories specifically, we keep track of how many grams of each macronutrient we’re eating. This indirectly tracks calories too, since macronutrients make up the calories in food and drinks.
The sneaky fourth macronutrient:
Alcohol is also a macronutrient. Since it is not an essential nutrient, it is typically not classified as a macronutrient from a medical perspective. However, because each gram of alcohol contains roughly 7 calories (making it second only to fat in caloric density), many people will still include alcohol when counting their macros. If we are tracking intake for body composition, alcohol intake should be tracked as part of the overall energy intake. Alcohol is most often tracked as a fat when tracking for weight loss and tracked as a carb when tracking for gaining mass.
More on the individual macronutrients:
As we continue our series we will explore the individual macronutrients and what they do for our bodies as well as how to track daily intake for fat loss, muscle gain and body recomposition. Check back to learn more!