Sports Nutrition 101: Understanding Macros

When it comes to understanding the basic building blocks of nutrition, two terms stand out: macros and calories. These concepts form the basis of how we comprehend the energy and nutrients we consume through food. My goal for this blog will be to provide the definitions of each and basics of their functions and the significance of each in order to leave you with the ability to identify each in your day to day life.

Calories are the energy unit for everything we consume*. The number of Calories we consume dictates changes in our weight. All the food we consume contains calories, but the key here will be understanding what type of calorie we are talking about.

Macros, short for macronutrients, include the three categories of calorie-containing substances: protein, carbs, and fat – a trio of essential nutrients that provide the building blocks for a healthy and balanced diet. All food can be placed into one or more of these categories measured in grams. My goal for this blog will be to provide the basics of their functions and the significance of each in order to leave you with the ability to identify foods in your day to day life. As a side bar, alcohol, is last category of calorie containing substances, but is not included as a macronutrient as it does not provide a required function for the body.

1. Protein: 4kcal* for 1g

   Functions:

   • Building Muscle: Protein aids in repairing and building muscle tissues, making it essential for athletes and those engaging in physical activities.

   • Enzymes and Hormones: Proteins are responsible for the production of enzymes that facilitate biochemical reactions and hormones that regulate various bodily processes.

   • Immune System Support: Antibodies and immune system cells are made up of proteins, helping to defend the body against infections.

     Examples: meat, fish, eggs, dairy products, tofu, legumes, nuts

2. Carbohydrates: 4kcal* for 1g

   Functions:

   • Energy Source: Carbs are the primary fuel for our bodies, providing quick energy for physical activities and cognitive functions.

   • Brain Function: Glucose, derived from carbs, is vital for brain function and cognitive processes.

   • Digestive Health: Carbohydrates, especially those rich in fiber, aid in digestion and maintain gut health.

     Examples: grains (oatmeal, wheat, quinoa), fruit, veggies, sugar

3. Fats: 9kcal* for 1g

   Fuctions:

   • Energy Reserve: Fats are stored in the body as a reserve source of energy, helping to maintain energy levels when food intake is reduced.

   • Vitamin Absorption: Fat-soluble vitamins (A, D, E, K) require fats for absorption and transportation within the body.

   • Cellular Structure: Fats are a crucial component of cell membranes, maintaining cell integrity and function

   • Supporting Cognitive Function: Essential fatty acids, such as omega-3 and omega-6 fatty acids, are important for brain health. Omega-3 fatty acids, found in fatty fish like salmon, walnuts, and flaxseeds, are associated with improved cognitive function, memory, and mood regulation. Omega-6 fatty acids are necessary for brain development and inflammation control.

   • Hormone regulation: Hormones are chemical messengers that control various physiological processes, ranging from metabolism and growth to mood and reproduction. Fats, specifically certain types of fats, are crucial for the synthesis and function of these hormones.

     Examples: cheese, olive oil, avocado, nuts, seeds

Understanding food macros is fundamental to making informed dietary choices that align with your health and fitness goals. Proteins, carbohydrates, and fats each play a distinct role in your body's functioning beyond just the energy units they provide By incorporating a balanced combination of these macros into your diet, you can ensure that your body receives the nutrients it needs to thrive. Whether you're an athlete seeking muscle growth, an individual looking to maintain a healthy weight, or someone aiming for overall well-being, a comprehensive grasp of food macros empowers you to create a diet that fuels your body effectively and optimally.

*It's important to note that in nutrition, when we refer to "calories" on food labels or in discussions about dietary intake, we are often referring to kilocalories (kcal), which are a thousand times larger than the "small calorie" used in scientific contexts. For practical purposes, "calorie" and "kcal" are used interchangeably in the context of food and nutrition.