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Understanding Macros And How To Use Them



 

By the end of this article (blog) you will be able to understand what macronutrients are and how to use them in your daily life.


Macronutrients or 'Macros' are a group of nutrients that are found in food that give us energy. The three macronutrients are;


Protein

Fats

Carbohydrates


No matter what training plan, lifestyle or diet you have, all three are essential in our diets for a healthy, happy life.


So when someone is tracking their macros, what it means is they are counting the grams of protein fats and carbohydrates in their diet.


This will be based on a calculation of their overall caloric intake ( how many calories they are able to have in a day ) and the way they split their macros. There is no one size fits all approach with this, as every persons genetic make up will be slightly different. However there is an acceptable macronutrient distribution range (AMDR)


45–65% of your daily calories from carbs,

20–35% from fats

10–35% from protein.


Every body is slightly different in which percentage works for them and for many it is a case of trial and error.

Though a large percent of us will already have a high carbohydrate diet and this does not mean it is a bad thing. Unless you're on a specific diet such as keto and depending on what types of carbohydrates you are having such as simple or complex.


However it is important that we do not neglect any of our macros as it can lead to many issues.

So it is important you understand the benefits of each macronutrients and what it does to your body on a cellular level.




 




Carbohydrates


  • The body's main source of energy

  • They help fuel your brain

  • Help with kidney function

  • Helps with the heart muscles,

  • Supports central nervous system.

  • Provides vitamins minerals and fiber


.Fiber is also a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.


A carbohydrate-deficient diet may cause headaches, fatigue, weakness, difficulty concentrating, nausea, constipation, bad breath and vitamin and mineral deficiencies.


You want to mainly focus on having complex Carbohydrates as they have longer sugar molecules, which takes longer to break down and supplies a steady flow of energy which reduces a sudden spike in insulin which decrease the risk of becoming insulin resistant.


Complex carbohydrate are things such as whole grains, beans and vegtables


Simple carbohydrates are things such as highly processed foods, fruit juice and foods where sugar or corn syrups, glucose fructose and sucrose have been added.