Macros: what they are & why they are important l Fit Therapy of Texas

Happy New Year!

Did your New Years Resolutions have anything to do with health and wellness this year?

If yes, then we should ABSOLUTELY be focusing on one of the main components to our overall wellness, and that is getting in the proper macronutrients!

Macronutrients can be broken down into 3 different nutrients our body MOST needs in order to function properly and efficiently.

The 3 macronutrients we will focus on today should all be pretty familiar to you.

These nutrients are proteins, fats, and carbohydrates.

Today I will define and discuss the purpose of each of these macronutrients and their function in the body, including their importance when it comes to weight loss or muscle gain.

Carbohydrates

Carbohydrates are defined as "food consisting of or containing a lot of sugars, starch, cellulose, or similar substances that can be broken down to release energy in the human body and make up one of the main nutritional food groups". In layman's terms, carbs are a "quick" energy source. Some of our favorite carb sources may include fruits, grains, legumes or our favorite vegetables! But, the most commonly loved source of carbohydrates is sugary foods and drinks. THIS is why it is important for us to have a general understanding of what we are putting in our bodies. Food should be utilized as a source of pleasure AND fuel, and unfortunately, unutilized carbohydrates will be stored in our fat cells. So, if your goal is weight loss, maybe reduce your intake of sugar just a little bit and prioritize carbohydrate intake prior to exercise or daily activities that need more energy in order to complete! The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbs a day. This number can be reduced or increased based on your individual goals or needs by your nutritionist or registered dietitian!

Fats

Fats, like carbohydrates, are an energy source. Fat nutrients come from foods like fattier cuts of red meat, avocados, whole dairy products, nuts, nut butters and oils! Unlike carbohydrates, these nutrients live a little bit longer in our digestive system prior to being stored in our fat storage cells. What this means is that we have a little bit longer to utilize these nutrients as fuel for our energy! But, just like carbohydrates, fats CAN and WILL be stored in fat cells if they are not utilized as an energy source within a few hours of intake. The USDA recommends getting up to 35 percent of your calories from fat. This means up to 97 grams of fat per day in a 2,500-calorie diet. up to 66 grams of fat per day in a 2,000-calorie diet. Again, this number can and should be adjusted by your nutritionist or registered dietitian in order to fit your individualized goals and needs!

Proteins

Proteins are my FAVORITE macronutrient. Let me tell you why. Proteins are the ONLY macronutrient that will not be stored in fat cells if it is not fully utilized by the body. Unlike carbohydrates and fats, it is not a nutrient that the body commonly uses for energy but is instead used for many other critical roles in the body. They do most of the work in cells and are required for the structure, function, and regulation of the body's tissues and organs. This INCLUDES, but is not limited to, the structure and function of MUSCLES! This is why proteins are so important when it comes to health and wellness. When we exercise, we actually break down our muscle fibers within our muscles, and we NEED proteins in order to both repair the muscle fibers and build them up! Protein is essential for overall recovery and betterment to our bodies. Some great protein sources include, animal proteins, eggs, dairy products, beans, nuts, some legumes and certain vegetables! The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day. Therefore, just like with carbohydrates and fats, you should ABSOLUTELY discuss your daily macronutrient allowance with your nutritionist or registered dietitian Today we talked about the 3 main macronutrients, what they are, and why they are important. So, now it is time for YOU to take action. Talk to a registered dietitian or fitness expert at Fit Therapy of Texas and get macronutrients prescribed to fit YOU and Your goals. Do this, and you will be SO much more successful on your health and wellness journey.