You've probably heard of it, Counting Macros. But what exactly are Macronutrients (macros)? In this article, we take a closer look at this. Read along?
Macros and Micros
Let's start with a little theory. Our diet is divided into Macronutrients (macros) and Micronutrients (micros). Macros we divide into proteins, fats and carbohydrates and micronutrients into vitamins, minerals, and trace elements. Both macronutrients and micronutrients are necessary in a full-fledged diet and should be sufficiently present to prevent symptoms of deficiencies and diseases.
Macros are responsible for energy supply and muscle building. Micros play a role in growth, repair and proper functioning of the body. The difference between the two is that macronutrients provide energy and micronutrients do not. But 1 thing is for sure, they are both important for health.
Macro counting, how does it work?
Macros are the nutrients our body needs as fuel and building materials. During the turnover of these nutrients, energy is released in our body. The body needs nutrients for growth, metabolism and other body functions.
The 3 macronutrients; carbohydrates, proteins and fats provide calories.
For each macronutrient, the calorie yield is different; 1 gram of carbohydrate provides 4 kcal, 1 gram of protein provides 4 kcal and 1 gram of fat provides 9 kcal.
With this knowledge, you can count your macros. In the Netherlands, manufacturers are required to state on their product packaging how many macros are in it and how many calories the product contains. This is of course super handy when you are busy counting macros. You can keep track of exactly how many macros and energy you take in daily.
These days you also have several apps that track exactly what you get in a day. My Fitness Pall is one such app. First, you determine your goal; if you want to increase your muscle mass, then it is important to have a positive balance so that there is extra energy for muscle building. You then need to make sure that you get about 200 to 500 more calories than your daily requirement per day.
If you want to burn fat without losing muscle mass, you need a negative balance. You then make sure you take in about 200 to 500 fewer calories per day than your daily requirement. The perfect ratio of macros is different for each person.
Macros: Proteins, carbohydrates and fats
Proteins
Protein is our body's building blocks. Protein is a nutrient, just like carbohydrates and fat. Protein provides calories and amino acids. Amino acids in protein strengthen and repair the body's cells and muscle tissue. Therefore, to live a healthy life, it is important to get enough protein.
There are different types of proteins. For example, a distinction is made between high-quality and less high-quality. When we talk about high-quality proteins, we are talking about proteins with a high-quality protein content that is excellent for the body to absorb. If you want to know more about proteins also read this article: How proteins help you achieve your goals
If you want to know what your daily protein requirement is, check here.
Carbohydrates
Carbohydrates are sugars, starches and fibers. They are broken down into glucose in your intestines. Glucose enters your blood and is necessary fuel for your body. The glucose settles in our blood and is called blood sugar. The amount of glucose absorbed by the blood is indicated for each food by the GI or glycemic index.
Fats
We also need fats, which many people don't know. Bad fats in snacks and cookies, for example, are of course best avoided. But good fats from nuts, oil, avocado and fish, in limited amounts, our bodies definitely need! Like carbohydrates, it is a fuel, in addition, it is necessary for various body processes to work properly. It also helps keep our defense mechanism, eyes, hair and skin healthy.
Actually, you have a fourth macronutrient from which our body gets energy. That is, namely, alcohol. However, this is a toxic substance, which our body does not necessarily need. In fact, too much of it is harmful very quickly.
In conclusion
Do pay attention to what nutrients you get your macros from. Even if it fits your macro pattern; French fries, pizza and chocolate are still not your friends when you want to reach your goal because of all the unhealthy substances in them! So make sure you get your macros and micros from healthy sources.
