Understanding Macros

What are macronutrients and how do they affect our exercise performance?

Nutrition can be confusing to get right, and there are a lot of different “diets” and stigma around foods groups. But at the bottom of it all, our bodies need three main macronutrients: protein, carbohydrates, and fats. These macronutrients are essential in how we function, especially when it comes to exercise. Let’s break down why we need each of them for our bodies and how they can help us achieve our exercise goals.

1. Protein: The Building Block

Protein is made up of amino acids, which are essential for repairing and building tissues, including muscles. After a good workout your muscles need some TLC, and protein is what helps them recover and grow stronger. But that’s not all! Protein also plays a role in keeping you full, which can be a game changer if you’re trying to manage your weight. Examples of food groups that give you protein are meat (chicken, beef, pork and fish) beans, eggs, nuts and seeds. Protein can also be supplemented through protein shakes and protein bars.

2. Carbohydrates: The Energy Source

Carbs often get a bad rep, but they are basically your body’s source of energy. When you eat carbs, your body breaks them down into glucose, which fuels your muscles during exercise. For endurance activities like running or cycling, carbs are especially important. They help sustain your energy levels and improve performance. Good sources include whole grain foods, fruits, and vegetables. So, don’t shy away from that pasta dinner before a big race!

3. Fats: The Essential Nutrient

Fats are often mistaken for the enemy, but they are essential for overall health and performance. Fat provides a concentrated source of energy and are helps the body to absorb certain vitamins and minerals. Eating healthy fats (such as avocados, nuts, seeds, olive oil) can support cell growth and can help reduce inflammation for better recovery after tough workouts.

My Tips –

• Meal Prep: Planning your meals can help you include a good mix of protein, carbs, and fats. For example, grilled chicken (for protein) with whole grain rice (for carbs) and a side of roasted veggies drizzled with olive oil (for healthy fats).
• Listen to Your Body: Pay attention to how different foods make you feel during workouts. You might find that certain meals fuel you better than others.
• Stay Hydrated: Don’t forget that water is key! Proper hydration works hand in hand with your nutrition to enhance performance.