Home » Macros 101 : Part 1

Macros 101 : Part 1

Something you have seen on this site a hundred times now are macros, protein, fats, and carbohydrates. But what are they and what is their function. In this post, I’m going to explain the macronutrients in the most basic and easy way.

So if you are a beginner this post is great for you! (But intermediate and experienced IIFYM followers can still learn from this!) Click here if you want to read part two. 



Macros

As mentioned before there are three macros: protein, fats, and carbohydrates. Each macro comes from different food sources and has a different main role in the body.

Carbohydrates

This is probably the macro out there with the most misconceptions. Like eating them after 8 pm makes you fat, or that they make you fat in general. This is not true.

Carbohydrates are the main energy source for your body. You can say there are three different types of carbs: simple and complex carbs and fiber.

Simple carbs are sugars. They are easier for the body to take in immediately. Complex carbs are larger molecules that are composed om multiple chains of simple carbs. Complex carbs give energy for an extended amount of time because they have multiple chains of simple carbs.

When you take in carbohydrates the body makes glucose of it. This is the primary energy source for your body. Glucose is stored in the liver, this is energy for your brain and nervous system this is about 1/3 of the glycogen in your body.

The other 2/3 is stored in your muscles, the glycogen stored in your bicep is used by your bicep and the glycogen in your calves are used by your calves etc….




When your glucose storage is full the body makes glycogen of it. This is stored as fat. This may be the reason a lot of people think you get fat of carbs, but only a surplus of calories will do this. The glycogen stored as fat can later be used as energy.

For this to happen the body breaks it down to glucose again and uses it. It will only do this if there is no glucose available in the body.

Fibers are carbohydrates that the body can’t break down. Because of this, they give little to no energy. Fibers can be found in vegetables, fruits, and whole grains.

Taking in enough fiber is to make sure you can go to the bathroom. Fiber recommendation is to take in 14 grams of fiber per every 1000 kcal you take in.

Fats

Fats are important because they play a major role in hormone regulation. There are many different types of fat out there: saturated, monounsaturated, polyunsaturated and trans fats.

Trans fats should be avoided as much as you can. This is because they deliver no health benefits and may damage your health, there may be a relationship between trans fats and heart disease.

Saturated fats are not necessary to take in either. When the body is short on this it can produce it itself. If you replace the saturated fats with unsaturated fats your LDL cholesterol will lower just like the risk of heart disease. Just like trans fats try to take in as little as possible.

Next week

Next week we will be covering unsaturated fats and protein. We will be looking at the health benefits of unsaturated fats and why they are so important. And we will also be covering everything around protein, the building blocks of our body! Click here if you want to read part two!