Macros…what are they?
Introduction
The term “macros” gets thrown around latently, frequenting the context of how to track food, how to lose weight, and how to build muscle. But what are they? How do they impact bodily functioning and gym performance?
Luckily, I have broken down the term and will provide you with the ultimate beginners guide to defining and understanding the term “macros”.
This article is only a breakdown of what macros are. In this article I go over their purpose and role in our bodily functioning and provide a general rule of thumb for how much of each to consume. Please note that this is highly individualized and is not written with the intention for designing a meal plan for either weight loss, or muscle gain. This article is a general overview meant to educate and give insight into understanding nutrition. If you would like a more detailed article on how to create a meal plan designed to fit your goals read my article “How to create a meal plan designed for your goals”. Although, I recommend reading this article and its entirety beforehand as it will serve as a foundation for your knowledge of nutrition.
The Three Components
“Macros”, short for macronutrients are the building blocks for all food sources. They are the entity in which our body metabolizes, and stores energy. These three entities are protein, carbohydrates, and fats. The unique combination of macronutrients makes up all caloric intake and largely plays a role in recovery, fat loss, and muscle gain.
Protein: An Overview
Protein is a chain of amino acids that have bonded together. This atomic structure is the main driver of muscle growth, and repair. When consumed, protein is broken down into amino acids and is released into the bloodstream where it becomes absorbed by your tissues. In its’ broken-down form, it is used for muscle protein synthesis (MPS), and energy production.
During muscle protein synthesis, recruitment of new muscle fibers generated from stimulus (curtesy of your latest weightlifting session) takes place. During this process, the amino acids from consumed protein begin to repair the damage to your muscle fibers. When the quantity of protein available exceeds the demand needed for muscle repair, new muscle fibers are recruited (hence bigger muscles). In this way we can see that protein is essential for the gains we all are chasing. So now you may be wondering, what foods contain protein? How much do I need? How is it accounted for calorically?
Protein Sources
Firstly, it is important to understand where protein is originally created. There are both primary and secondary sources of protein. This initial production of protein is the foundation for how our bodies will later benefit from its’ contents.
Think of your science class back in grade school (throwback I know). Bioaccumulation is the initial absorption of bacteria, contaminants, and nutrients that then works its’ way up the food chain. In contaminated water, mercury is accumulated and absorbed in small amounts by the smallest inhabitants these include things like algae, and minnows. Unfortunately, larger consumers like bigger fish rely on eating multiple of the smaller inhabitants. Thus, the “big fish” in the water ends up with a much higher concentration of the initial mercury that was firstly derived by the little guys. This is the reality of bioaccumulation. Eventually, this mercury will inevitably end up at its’ highest concentration consumed by the individual at the top of the food chain (poor guy). So, what does bioaccumulation have to do with protein?
Just like bioaccumulation, protein is derived from an initial source. Then, it works its way to the top of the food chain. So, what is the initial source of protein?
All protein is originally derived and created by plants. Yes, I said plants. Plants rely on bacteria in a symbiotic relationship to undergo a process called nitrogen fixation. During this process, nitrogen is collected from the atmosphere and converted into usable elements which can then be used for building amino acids. The plants take these usable forms as well as carbon dioxide and other nutrients in the soil to preform protein synthesis. Similar to the process of which animals synthesize protein except plants don’t need the initial consumption of protein to do this. This is because they make their own. Remember, protein synthesis in animals is the break-down of previously consumed protein into amino acids.
Although protein is found in animal tissues, the protein content found in these tissues is a result of the accumulation of the primary protein source, which is then synthesized further by the animal. This primary protein production, the actual manufacturing of protein can only be done by plants. When plants are consumed, their protein content is then broken down and absorbed by the consumer. This absorbed protein will then accumulate, synthesize, and combine with existing amino acids in the tissues of animals. Bioaccumulation is a good depiction of this process, but it is more accurately defined as the transfer of nutrients through the food chain. Most animals raised for consumption are herbivores. Humans and animals do not create their own protein; therefore, we must consume protein to survive and grow. So, what is the secondary source of protein? Can you guess?
Protein derived from animal tissues and products is a secondary source. Generally speaking, we can find products with this higher protein content from animal products at the store. This is due to the addition of amino acids that animals manufacture that bond to the amino acids from which are created by plants. The biggest and strongest animals on the planet are all herbivores, and as you know our livestock sources typically will consume mainly plants.
Just to clarify, when herbivorous animals consume plants, they break down these plant-derived proteins into their constituent amino acids during digestion. These amino acids are then reassembled and modified by the animal’s body, creating proteins specific to that species' muscle, tissue, and bodily functions.
All this to say that protein can be derived from many sources. Popular plant sources being legumes, tofu, fibrous veggies (think leafy greens), and plant-based protein powders. Animal sources of protein being lean meats such as fish, lean ground beef or turkey, poultry, and low-fat dairy products. Which form (primary or secondary) is better for performance and muscle recovery will not be debated here. As, long as we now can all agree that protein can be found and consumed jointly or separately from either or both plant and animal sources in the quantities needed to repair, build, and store energy for performance.
Protein Quantity
It is recommended by experts for adults to consume .8 grams of protein per pound of lean mass. Although, it is considered optimal for athletes and gym goers to consume 1 - 1.5 grams of protein per pound of lean mass. For example, a 150-pound person would do just fine on anywhere from 120 - 225 grams of protein per day. Dividing total daily protein intake to about 15 - 30 grams of protein per meal. Athletes, such as myself will need to eat 4 - 6 meals per day to attain this goal.
Research shows that there is an upper limit to the amount of protein your body can absorb in one sitting, and you will likely need a 2–4-hour window in-between consumption. Newer research does suggest that the upper limit of protein intake for protein synthesis per sitting is higher than initially thought, now being at around 40 grams.
However, more is not more in the case of protein. More protein consumption beyond recommended intake does not have a positive correlation to more muscle growth and repair. Although, going beyond the threshold is a preference and certainly won’t hurt, assuming you also have a good distribution of both carbohydrates, and fats. Which brings me to my next topic.
Carbohydrates: An Overview
A Carbohydrate is a bond between carbon, hydrogen, and oxygen. Carbohydrates play various crucial roles in bodily functioning. However, they are mainly metabolized for the purpose of energy creation. They are broken down into smaller macromolecules (monosaccharides) such as fructose, and glucose. After entering the bloodstream, they become absorbed by the liver, which can either use them for energy, or convert them into glycogen for storage. Glycogen is stored in the liver, in your muscles, and in your brain. For the purposes of this article, we will talk focus on stored muscle glycogen. This stored muscle glycogen allows for muscle contraction and energy (ATP) production.
Carbohydrate Sources
There are two main categories of carbohydrates (Simplex and Complex). Both types are digested and release energy differently. Taking this one step further we can take advantage of the structure of the carbohydrates. Understanding how to choose and time the correct one produces optimal results for training and recovery.
Sources of carbohydrates include starchy vegetables, breads, oats, fruits, pasta, and sugars. Generally, these will comprise most of your carb intake. Simplex carbs are digested by your body quicker, becoming a more readily available source of energy. Simplex carbs have shorter molecule chains which allows them to be absorbed into your body and converted into energy quicker. While complex carbs contain extra molecular bonds causing them to be a longer releasing form of energy. Because of the nature of both simplex and complex molecular bonds, their timing of consumption can be strategically placed around workouts, and sleep to produce better results.
Carbohydrate Optimization
Because your body absorbs simplex and complex carbohydrates at different rates, an opportunity to maximize their efficiency as relative to recovery and athletic performance exists. How is absorption measured?
Glycemic Index
The rate at which your body can convert ingested carbohydrates into energy is measured by the glycemic index. The glycemic index is a scale of 0 - 100, with 1 being slow absorbing, and 100 being quick absorbing. Complex carbohydrates have a low (GI), while simplex carbohydrates have a higher (GI) rating. This is important information to be able to select a carbohydrate source more appropriate for your fitness goals.
Pre - Workout
Complex carbohydrates are recommended because of their slower digestion rate and their ability to provide a longer output of energy. Having complex carbohydrates pre-workout allows for a sustainable energy during a training session. This is advantageous for those seeking to complete their workout all while maintaining a high energy level and wishing to avoid a crash or significant decline in performance as they approach the end of their session.
Post- Workout
After an intense training session your body’s stored glycogen level has been significantly reduced. Because of this your body is seeking replenishment. Simplex carbohydrates have an advantage for recovery since they can enter your system quicker and replenish the newly lost glycogen, promoting a quicker recovery, and ultimately leading to quicker muscular growth.
Carbohydrate Quantity
Consuming enough carbohydrates will fill your muscles will glycogen (stored energy). This stored energy is directly related to your body’s ability to sustain intense workout sessions. During exercise the depletion of glycogen will decline performance. Later, this glycogen will need to be replaced so you can hit the gym again tomorrow and have your body’s preferred source of energy readily available. If you think of your muscle like a sponge, the depletion of energy and stored glycogen is like squeezing it dry. The replenishment makes it full again and ready to go. If you don’t consume enough carbohydrates your body will have to rely on another source of energy. If the workout is intense enough, this could be your valued muscle fibers at stake.
It is recommended that carbohydrates make up about 45% - 65% of your daily caloric intake. Or if we are comparing to protein, about 2 - 3 grams per lb of body mass. For example, if your caloric intake is 2,000 calories a good rule of thumb is to account for 900 - 1,300 calories coming from carbohydrates. Since 1 gram of carbs is equal to 4 calories (225 grams - 325 grams) would be your go to in this specific instance.
Carbohydrates and Weight Fluctuation
Carbohydrates get a bad rap in that they are often inappropriately associated with weight gain. But you need to understand first why overconsumption or a spike in carbohydrate intake can be misleading. Per 1 gram of carbohydrates ingested, 3-4 grams of water become bonded to the carbohydrate. This is the reason why an influx in carbs translates to a gain in weight on the scale the next day. To gain a single 1 lb of fat you must consume 3,500 calories in addition to your maintenance calories. It is irrational that one or two days of having an extra meal or one that is carb “heavy” will cause an actual increase in body fat to the degree we see reflected on the scale the proceeding few days.
Although, it is rational that eating 500 calories over your maintenance calories during the course of a week (7 days) (7 x 500) = 3,500; will lead to an actual accruement of 1 lb of fat. A significant scale increase after an extra meal is extremely unlikely to be a result of actual fat gain. It is recommended to return to your normal eating hobbits and weight will return back to normal.
Fats: An Overview
A fat macromolecule is made up of a glycerol head and fatty acid tails. Fats provide energy storage, organ regulation, thermal regulation, and hormonal regulation. Fats are essential for a balanced diet. It is important to recognize that consuming fat within your diet is not correlated to gaining fat on your body. This doesn’t mean that consuming an excess of fat is recommended, is healthy, or not associated with weight gain. But, having the right amount to support bodily functioning is essential.
Fats are the largest of macromolecules and therefore require additional processing before entering the bloodstream. Fats must be broken down and passed through the lymphatic system where it is emptied close to the heart.This occurs at the thoracic duct, where lymphatic fluid empties into the veins. It is because of this that the types and quality of consumed fat is of importance. If the blood stream becomes impaired by fatty deposits, blood flow can become restricted causing many health problems. Which fats are considered superior?
Saturated vs. Unsaturated vs. Trans
Trans Fat - man made, most of which are made through a process called hydrogenation (used to prolong shelf-life), and trace amounts found in dairy and animal products. These are commonly found in fried and processed foods. They are banned in several countries and have no known health benefits.
Saturated - Saturated fats are fatty acids with no double bonds in their molecular structure, making them solid at room temperature. They are commonly found in animal products such as butter, cheese, red meats, and full-fat dairy, as well as some plant sources like coconut oil and palm oil. Consuming saturated fats in regulated amounts is generally considered safe but an excess consumption is associated with elevated cholesterol levels, specifically (LDL).
Unsaturated (monounsaturated / polyunsaturated) - The holy grail of fats. This is because they help to lower bad cholesterol (LDL) and promote healthy cholesterol (HDL). They have been found to support brain functioning, and they support muscle recovery (hooray)! Unsaturated fats contain one or more double bonds, making them liquid at room temperature. They are divided into monounsaturated fats (one double bond) and polyunsaturated fats (multiple double bonds). Sources include olive oil, avocado, nuts, seeds, and fatty fish.
Fat Sources
While saturated and unsaturated fats serve important roles in bodily functions, trans fats should be avoided whenever possible, with the exception of the trace amounts found in animal products (as mentioned above). The best dietary approach is to prioritize unsaturated fats, consume moderate amounts of natural saturated fats, and eliminate trans fats for overall health and longevity. Sources of healthy fats that are recommended to comprise your fat intake include olive oil, avocado, nuts, seeds, fish.
Fat Quantity
It is recommended that fats account for 20% - 35% of daily calories. Each gram of fat contains 9 calories. Which is more than double that of both protein and carbohydrates. It is because there is much more energy in a fat molecule and the requirements for a fat molecule to be broken down is much more extensive than that of either protein or carbohydrate molecule. For example, a 2,000-calorie diet containing enough fat would lie within the realm of (44 grams - 77 grams)/ (396 calories - 693 calories).
Macro Conclusion
Protein
(1-1.5) grams per lb of lean body mass
Upper limit per sitting 40 grams (divide protein intake into 4-6 meals with each meal containing 20-40 grams)
Promotes MPS (muscle protein synthesis)
Derived from both plant and animal sources
1 gram of protein = 4 calories
Carbohydrates
(2-3) Grams per lb of lean body mass
Complex carbs (pre-workout)
Simplex carbs (post-workout)
Stored in muscles as glycogen and used to produce ATP (energy)
1 gram of carbohydrate = 4 calories
Fats
(20% - 35%) of daily caloric intake
Promotes hormonal, bodily, and organ regulation, muscle recovery
Consume mostly unsaturated fats
1 gram of fat = 9 calories
If you are interested in getting started with a meal plan that is based off of your particular goals, body metrics, energy requirements, and personal preferences you can inquire and read more about our options through Storm and Steel Athletics under the Personal Training tab, or click here.
******The information given in this article is intended to only serve as a general guideline of recommended nutrition. You should always consult a doctor or nutritionist before starting a diet. People with dietary restrictions, allergies, diabetes, or other factors which influence dietary recommendations should seek medical advice. Caloric intake is prescribed and recommended based off many factors, and the calories used for reference here are for illustration purposes only. ******