Hey there! I feel like macronutrients are a trigger word that is used in the fitness world and many people don’t know what the heck we are talking about! So let's dive into the world of macronutrients; the main components in your diet. Here are the basics.
- Protein: Think of these as your body's repair crew. They help fix muscles, grow new cells, and keep everything running smoothly. You'll find them in meats, beans, and cheese.
- Carbohydrates: These are your body's favorite energy snacks. From pasta to apples, carbs give you the oomph to get through the day.
- Fats: Don't be scared of fats! They're crucial for energy, making hormones, and keeping your cells happy. Nuts, oils, and fish are your go-to sources.
- Water: It's a macronutrient too! It's like the oil that keeps your body's engine running. Drink up!
Your body needs the right mix of these nutrients to function properly. Now, figuring out the right mix for you? Not always the easiest equation, you first need to know your goal. Do you want to maintain, slim down, or add muscle? Your macronutrient ratios will need to adjust accordingly but a general equation for each of these options are listed below:
-Maintenance:
Carbohydrates: 40-50%
Fat: 25-35%
Protein 15-30%
- Weight Loss:
Carbohydrates: 30-40%
Fat: 25-35%.
Protein: 25-35%
- Gaining Muscle:
Carbohydrates: 30-40%
Fat: 15-25%
Protein: 35-45%
These are not a perfect equation, if you're always on the go, you might need more carbs. If you're more sedentary, maybe less carbs and more fats. Listen to your body to find your correct equation. Your body will tell you if something's off and you can tweak your macros.
If you want any additional help, the personal trainers at Live Fit would be happy to help! Contact us today for more information.