Macros, explained
WHY EACH MACRO DESERVES A PLACE ON YOUR PLATE
We’ve all demonised one or two macros at some point, convinced it’s the thing holding us back from our goals(hello, low carb diet). But what if we told you that all three were essential? Forget cutting out whole macro groups - it’s about finding the right ratio of the three macros to help you feel good! Read on to find out the important role each macro plays.
PROTEIN - THE MUSCLE BUILDER
Protein has long been praised for its role in repairing and building muscle. This isn’t just for gym bros - your body needs protein to repair every kind of tissue in the body! Your protein intake needs will be unique depending on gender, age and activity levels (among other things) - aim to include a serving of high protein foods with every meal and snack. Examples include all meats and seafoods, eggs, Greek yoghurt, tofu, tempeh and legumes
CARBS - THE ENERGY PROVIDER
Carbs are your body’s preferred source of fuel (this is why you get brain fog when you drop your carbs too low!) Carbs are also essential to restoring your depleted muscles after a workout, so don’t forget to add carbs to your post-workout meal. Focus on wholegrain, high fibre and low GI carbs for slow releasing energy. Watch your portion sizes if trying to shift weight - 1 cupped handful is a good reference point to start with! Examples of high carb foods are brown rice, white and sweet potato, wholegrain bread and quinoa.
FATS - THE NUTRIENT ABSORBER
Fats were demonised for years as the cause of weight gain, but have redeemed themselves as a health hero - they play a big role in hormone health (particularly for women) and in nutrient absorption. Vitamins A, D, E and K can only be properly absorbed by the body when consumed with a source of fat! Again, watch your portion sizes if trying to shift weight as fats have a lot of calories. 1-2 tablespoons per meal is a good reference point if you’re not sure of portion sizes. Examples of dietary fats include cooking oils, nuts, seeds, avocado, cheese and other dairy items like whole milk and yoghurt.
