MACRONUTRIENTS 101: LEARNING THE BASICS

Macronutrients are dietary compounds that make up the calories we consume in food. The three key macronutrients are protein, carbohydrate, and fat. Each of these compounds has a different impact on body composition and function. Below is a short description and basic overview of each macronutrient along with example food sources.

PROTEIN: TOP PRIORITY

Protein has 4 calories per gram and is the most essential macronutrient as it is the building block for muscle growth, repair, and supports most bodily functions. Hitting your daily protein intake is a top priority. Protein should always be served as the main portion of a meal and can come from both animal and plant sources. However, the highest quality and complete protein sources are animal-derived.

Example Protein Sources: chicken breast, turkey breast, ground beef, fillet steak, white fish, whole eggs, egg whites, Greek yogurt, and protein powder

CARBOHYDRATE: FUEL TO PERFORM

Carbohydrates have 4 calories per gram and are the primary fuel source the body and brain use. They are generally served as a side to the main portion of a meal. Carbohydrates support muscle growth when consumed after training by refilling muscle glycogen stores. They are most beneficial before and after a training session.

Example Carbohydrate Sources: rice, oats, Ezekiel bread, potatoes, cream of rice, rice cakes, whole wheat pasta, quinoa, and orange juice

FAT: ESSENTIAL TO HORMONES

Fats have 9 calories per gram and are an alternative fuel source in the body and are essential for hormone production, cell function, immunity, and brain health. Fats can be hidden in foods that have been cooked in butter or olive oil and desserts that are loaded with cream.

Example Fat Sources: all natural peanut butter, avocado, cashews, walnuts, almonds, extra virgin olive oil, extra virgin coconut oil, ground flaxseed, and avocado oil

SUMMARY

Overall, it is important to have a basic understanding of each macronutrient as this will help you plan your nutritional needs more efficiently!