When you first jump into the world of fitness, it won't be long until you hear the word “macros.”
So, in this video, we're going to cover as effectively and quickly as possible what exactly
macros are in the realm of fitness.
The word “macro” stands for macronutrients, the primary nutrients in our diet and opposite
of nutrients like [[vitamins]] and [[minerals]], AKA [[micronutrients]].
There are four types of macronutrients: [[fats]], [[carbs]], [[protein]], and [[alcohol]].
These are also the nutrients that provide us [[energy]], which is commonly measured
in [[calories]].
Each macronutrient yields a different relative number of calories.
Carbs and protein each have about 4 calories per gram.
Alcohol has 7.
And, at the highest, fat contains 9 calories per gram.
By understanding these values, counting macros along with calories is often considered a
superior approach for achieving goals like weight loss and muscle growth.
And the reason is that macros play more than just the role of energy.
So, to create a more robust strategy, we first need to understand these extra roles macros
play.
First, let's get it out of the way immediately.
Alcohol, we know what it does.
Zero grams, if you can, is ideal.
Foods like fruits, veggies, legumes, and grains are high in carbohydrates.
And there are two primary types of carbs: sugar and fiber.
Dietary fiber plays a role in promoting a healthy gut and help with things like satiety,
or the feeling of fullness, which can be useful for goals like weight loss.
Sugars, like glucose and fructose, are used throughout multiple mechanisms of our evolutionary
energy system, making it our body's primary energy source.
Although useful for any activity, carbs are considered especially useful for moderate
to intense physical activities, like lifting weights, making high carb intake great for
muscle growth and performance.
That said, recent trends have challenged the need for high carb intake.
Some research suggest that our bodies can adapt to other energy sources like ketone
bodies and be less reliant on carbs.
There's definitely more to it, but to keep things simple, typical carb recommendations
range from 30 to 45% of total calories, although preference might play a role in determining
the best amount for yourself.
In fitness, fats are often regarded as a negative.
However, fats do play a fairly critical role in cellular function, heart health, and gene
expression, as well as of course energy storage.
It also provides a prolonged, steady level of energy to our muscles, making it effective
for longer activities like running.
Fats are found in almost everything, but common fat sources are things like oils, dairy products,
and meats.
Unsaturated fats are regarded as the best fat option, whereas trans fat is to be avoided
completely.
Usually, fat intake is allocated by whatever remains after calculating carb and protein
intakes first, unless doing low carb.
That said, it is still recommended to not let fat intake fall below approximately 20%
of your calorie intake.
And then there was one, the good ol protein.
Protein provides the quintessential building block for our bodies known as amino acids.
The benefits cannot be overstated, and the role of proteins and amino acids stretch to
virtually every single fiber of our being, including those very fibers of muscle fitness
enthusiasts love to pursue.
Needless to say, protein intake is critical and intakes remain constant for nearly all
fitness goals, including weight loss where one can argue that more protein is even better
given its satiety effects.
Common protein sources are animal-based products, but there are plant-based alternatives like
soy and pea products.
Protein supplements, both animal and plant based, are also available.
A common recommendation is to consume around 1.6 to 2.2 grams of protein per kilogram of
body weight per day, which should account for about 25 to 40% of your total calorie
intake.
In summary, macros are the foundation of fitness nutrition and accounting for them can provide
more effective diet strategies.
You can use the recommendations provided to formulate your own macro intake totals, or
use one of the many macro calculators out there if you want to take the boring math
out of your hands.
Either way, my name is PictureFit, and I hope this video helped you out.
If you enjoyed this video, please give it a macro thumbs up and share it with your nutrition-loving
friends.
Subscribe for more and let me know what you think in the comments.
As always, thank you for watching and don't forget to get your protein!