A runner shouldn’t eat like a bodybuilder and a bodybuilder shouldn’t eat like a yogi. Different goals, different needs, different nutrition.
So, whether you’re aiming to lose weight, build muscle, or maintain your current physique, understanding macronutrients and how to consume them to your advantage is key to helping you with your fitness and lifestyle goals.
What are macronutrients?
Macronutrients (usually shortened to macros) are the nutrients your body needs in large amounts. They include carbohydrates, proteins, and fats, and your body uses them for energy production. Each plays a unique and critical role in your body and are the main levers for making changes to your weight, body composition and physique.
Macros for weight loss
For weight loss, your main goal should be to reduce your overall intake of macronutrients so that it falls below daily calorie requirement. In other words, create an energy deficit by consuming fewer calories than you burn in a day.
Increasing the percentage of protein may help you feel fuller for longer and support muscle maintenance. Aim for lean proteins like chicken, fish, and plant-based options.
And choose complex carbs such as whole grains and vegetables and limit your intake of high sugar and high fat snacks.
Healthy fats from avocados, nuts, and olive oil are also important, but consume them in moderation as they’re higher in energy than protein and carbs.
1 gram of fat = 9 calories (38 kilojoules)
1 gram of protein = 4 calories (17 kilojoules)
1 gram of carbohydrate (inc. sugar) = 4 calories (17 kilojoules)
Macros for balanced eating
Balanced eating involves a mix of all macronutrients. Each individual will have different requirements depending on their gender, life stage, activity levels and health status. Generally carbohydrates should make up 45-65% of total energy intake, fat should make up 20-35%, and protein should make up 15-35%. Include a variety of foods from all core food groups to ensure you’re getting all the necessary nutrients and macronutrients. Whole grains, lean proteins, and healthy fats should be staples in your meals.
Macros for muscle gain
To build muscle, increase your percentage of protein and carbohydrate intake. Proteins are crucial for muscle repair and growth, so include sources like lean meats, eggs, and legumes. Carbs provide the energy needed for intense workouts. Opt for complex carbs like brown rice, oats, and sweet potatoes. Healthy fats are also important for hormone production and overall health.
Macros for performance
If you’re looking to enhance athletic performance, focus on a higher intake of carbohydrates. Carbs are your body’s main energy source, especially during high-intensity activities. Include plenty of whole grains, fruits, and vegetables in your diet. Proteins are also important for recovery, so don’t skimp on lean meats, dairy, and plant-based proteins. Healthy fats support sustained energy and overall health.
Macros for shredding
Shredding involves reducing body fat while maintaining muscle mass. This requires a careful balance of macronutrients. Increase your protein intake to preserve muscle. Focus on prioritising lean proteins, complex carbs, and healthy fats. Meal timing can also be important; consider eating smaller, more frequent meals to keep your metabolism active.
Managing your macronutrient intake involves understanding carbs, proteins, and fats. Determine your calorie needs and set your macronutrient ratios based on your specific goals. Track your intake, plan your meals, and stay flexible. With these steps, you’ll be eating to meet your diet and fitness goals.