macros 101 part 2
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Macros 101 – Part 2

Last time we talked about the carbohydrates and fats. This week we will continue a bit with the fats (the unsaturated kinds) and dive into proteins, the building blocks of our bodies. macros 101 part 2

Unsaturated fats

Previously we talked about the saturated fats and how they are not really good for our bodies. But the other type unsaturated fats have some amazing health benefits.

This is probably why some people think fats are bad for you because they only heard of the negative side of them. macros 101 part 2

The difference between the two types of fat is all in their chemical structure. I won’t go into this too deep since it is macros 101. But the difference is that unsaturated fats contain one or more double bonds and saturated fats don’t. macros 101 part 2

There are a few fatty acids that the body can’t produce these are called essential fatty acids and need to be taken in through your diet.

These fatty acids come from unsaturated fats. That is why people talk about the ‘good’ types of fat, these usually contain essential fatty acids.

We all know that omega-3’s are great for our health but for what exactly? They lower your blood pressure, protect irregular heartbeats, support your immune system and suppress inflammation.

But don’t go crazy on omega-3 supplements because too much of this can cause longer bleeding time, raised LDL-cholesterol and suppressed immune function. macros 101 part 2


Proteins are made of chains of amino acids. You got two types of these essential and non-essential, the essential ones are the ones the body can’t produce and need to be taken in through your diet. macros 101 part 2

When we are trying to cut some body fat protein can be a great way to make this easier. It is the most complex macronutrient for our bodies to break down, meaning it will take longer to digest.

Because of this protein stays in our bodies for longer and makes us feel satiated. It also has the highest thermic effect of all macros, it uses more energy to get digested than carbs and fats.

About 20% of the calories you take in from protein will be used to digest it, so you’ll only take in 80% of the calories.  macros 101 part 2

When the body gets enough essential amino acids it can make all the other acids from scratch, cool right?

Protein has multiple functions in our body, we all know that they rebuild our muscles. But did you know that they also work as hormones, enzymes, transporters, help our immune system and handle our body’s fluid balance?

Yes, protein does all of this, that is why they are so important for us. Not just for people who are looking to build some muscle, also for dieters and people who want to eat healthy in general.

When you consume meats and fish it is very likely that you get in all the essential amino acids, because these are high-quality proteins (proteins that contain all the essential amino’s).

But vegans and vegetarians need to pay special attention to this. It is not extremely complicated to make a high-quality protein meal when you don’t consume meat.

As long as you combine grains with legumes you are fine. These are called complementary proteins.

About 10-35% of the calories you take in should come from protein. Or 0.8 per kg of body weight. If your goal is muscle gain you can up the protein intake to 1-1.2 grams per kg of body weight, this makes sure you get enough to restore your muscles after a workout.