So, you know all there is to know about fitness, but you’re starting to wonder about the other side of the coin: nutrition. You’ve got some questions.
First off, what are macros?
In a nutshell, macronutrients are three categories of nutrients that fuel you with energy: proteins, carbohydrates, and fats.
Understanding health is easier than you think. This article will walk you through these handy things we call ‘macronutrients,’ from their definition to how to calculate them. We’ll show you why nutrition is so important and how to fuel your body.
Macro Definition
The three nutrients your body needs to function correctly are macronutrients: proteins, carbohydrates, and fats. They’ll provide your body with the energy it requires to function.
You don’t want to skimp out on these nutrients. The word ‘macro’ translates to “large.” If you’re looking for proper health (as you should be), you’ll need macronutrients in ample supply.
The Types of Macronutrients
We know the three types of macronutrients. Let’s break down each category and determine just why it's so crucial for your health and how much of each you should have in your everyday diet.
#1 Proteins
Many fitness gurus know protein is essential for muscle growth, but why?
Protein is the main structural component in your body’s cells. They comprise amino acids, also known as the building blocks of your body. Without these acids, you wouldn’t have essential tissues like muscles, nails, and hair.
Aim to make proteins 10-35% of your daily diet. Explore protein supplements if you’re looking for easy ways to reach your target.
#2 Carbohydrates
Carbohydrates come with baggage for a few reasons: they don’t keep you full longer, spike your insulin, and are primarily empty calories. But by and large, carbs aren’t bad for you. They’re critical and a huge reason for the body’s energy.
Regarding exercise, carbs serve as the body’s primary fuel source. Without them, you may notice headaches and cravings.
Here’s another surprise. Carbohydrates should encompass 45-65% of your daily intake. They’re important.
#3 Fats
Fats often get an even worse rap than carbohydrates, but they’re hugely important. Fats lead to many benefits, from improved blood cholesterol to reduced hunger.
You should avoid trans and saturated fats but need healthy fats to live correctly. Healthy fats (or monounsaturated fats) show up in foods like:
- Vegetable oils
- Nuts
- Seeds
- Fish
Try to make healthy fats 20-35% of your balanced diet. If you’re eating the right ones, you’ll notice a difference.
How to Count Macros
If you’re wondering how to calculate macros, look no further.
Many assume that tracking their nutrition is an impossible task but never try at all. We’re here to show you that it’s easier than you think. Congratulations on making an effort. Let’s boil it down.
Determine Your Macro Goals
To track your macros, you’ll first want to know your goals. Before you follow the percentages, research your diet and study the differences. Depending on your diet, you may have different macro needs.
Calculate your daily caloric intake. Generally, men should aim for 2,500 daily calories, while women should aim for 2,000. For an accurate calorie goal, we recommend using the Calorie Calculator. This tool will generate your recommended target by inputting your height and weight.
Determine the Percentages
Time to whip out a calculator. You need to determine the right amount of macronutrients for your diet. We recommend using this handy percentage calculator.
Let’s say you have a daily target of 2,000 calories. You’ll want to make fats 20-35% of your daily diet. This boils down to 400-700 calories. Of course, these numbers will vary according to your needs. If this sounds too overwhelming, there are plenty of apps to help you determine.
Be Kind to Yourself
Don’t be too hard on yourself. Monitoring every meal can quickly suck the fun out of food. There are ways to be nutritious and responsible and still live a fun, engaging life. Seeking out this information shows you’re already making a solid effort.
If you slip up and eat fast food– don’t beat yourself up about it. Strive for better meals, but enjoy what you have. We hope this mindset can keep your body and mental health in harmony.
Why is Nutrition Important?
Believe it or not, proper nutrition is as critical as your workouts. While eating healthy may not make you buff, it’ll push you in the right direction.
A balanced diet leads to many benefits, like energy increase, raised metabolism, and stamina. By following your recommended food groups, you’ll find that you can sleep more and focus too! Your nutrition will directly affect your fitness.
Dirty vs. Clean Bulking
Did you know bulking can break into two groups based on your nutrition level? Dirty and clean bulking.
Dirty bulking involves eating as much as you can, whenever you can. A dirty bulker won’t care about their intake– whether fast-or-food or highly saturated microwave food. While this may make you buff fast, it’ll lead to low energy levels and increased body fat percentage.
Conversely, clean bulking involves careful consideration of nutrition. If you follow this style, you’ll follow a slight caloric surplus, integrating all the necessary proteins, fats, and carbohydrates– in other words, your macronutrients!
Ultimate Nutrition for your Health
You don’t have to rely on dishes to keep your body fueled. Supplements can keep you stocked on these essential macros.
At Ultimate Nutrition, we’ll keep you honed and focused. Stay upbeat with our all-natural products. Our health and wellness supplements keep you feeling active and spry, while our performance and recovery supplements help activate your exercise. We recommend exploring our blogs for an in-depth look at other health and fitness tips!
No matter where you get your macros, remember to eat healthily and stay positive. You’re on the path to great things.