What is a Macronutrient?

Macronutrients (macros) are the fundamental components of our diet, each playing a distinct role in maintaining overall health. The three macronutrients are carbohydrates, protein, and fat. They provide energy for growth, metabolism, and various bodily functions. By properly balancing and adjusting our intake of macronutrients, we can better tailor our diet to achieve our health and fitness goals. I like to say that calories determine the number on the scale, macros help shape your body composition.

Key Roles of Macros:

• Energy production

• Muscle growth and repair

• Metabolic function

• Immune function

• Digestion and nutrient absoprtion

Carbohydrates

Carbohydrates are the preferred energy source for exercise. Our bodies store carbohydrates in the form of glycogen which is stored both in the liver and muscle tissue. The amount stored depends on muscle mass, diet, exercise intensity, metabolic rate, and training cycle. Athletes need a diet adequate in carbohydrates on a daily basis to restore glycogen because that’s what we use when we exercise.

There are a few different types of carbs: simple, complex, and fiber (soluble and insoluble).

Simple carbohydrates are made up of 1-2 sugar muscle and are best sourced from natural foods. They are readily available and require little digestion for our body to use them as fuel.

Complex carbs are made up of many sugar molecules and are found in vegetables, chickpeas, lentils, brown rice, and whole grains.

Fiber is categorized into two types: soluble and insoluble. Soluble fiber helps with digestion, and when your body is sufficiently hydrated, it forms a gel-like substance in the digestive tract which slows down digestion, helping to regulate blood sugar, lowers cholesterol by binding it in the digestive tract and removing it from the body, and increasing stool bulk making it easier to pass and prevents constipation. It also acts as a food source for gut bacteria to help maintain a healthy digestive system. Insoluble fiber is an undigestible carbohydrate that acts as a laxative by irritating the liver and increasing bile production.

Carbohydrates have 4 calories per gram.

Fats

Fats are used as an energy source when doing lower intensity or longer durations of aerobic exercise. This is done through a process known as aerobic metabolism and uses oxygen to convert fat stores into ATP to be used as energy. Fats are primarily used as energy, but they also essential for cell membrane structure, cell signaling, and hormone synthesis and regulation.

If you look at the back of a nutrition label or the information on any number of food tracking apps, you’ll see a lot of different types of fats and it can quickly get confusing. Saturated fats are important to our diet because they provide energy and enhance our immune system, these are the fats that are solid at room temperature, such as butter. Trans fats are found in processed foods and are not naturally occurring. They increase the level of LDL (bad cholesterol) in your blood. Monounsaturated fats are those that are liquid at room temperature such as olive oil. Poly unsaturated fats include omega-3 and -6 fatty acids. These are both essential fatty acids and need to be consumed from food because our body does not make them on its own. Sources include salmon, whole fat dairy, eggs and nuts.

Fats have 9 calories per gram.

Protein

Protein is a vital nutrient that helps with everything from muscle recovery, brain and nerve function, and the health of hair and nails. Our bodies constantly break down and build protein, however it is not stored in the body. Because of this we need a regular intake of protein. It is made out of amino acids, including 9 essential amino acids we must receive from food because bodies do not synthesize them on their own. There are also 11 non-essential amino acids that our bodies are able to produce.

Protein can be divided into two categories: complete and incomplete. Complete proteins are foods that contain all 9 essential aminos, examples f this include eggs, red meat, chicken, quinoa, soy foods, and buckwheat. Incomplete proteins lack one or more of the 9 essential amino acids, these are mostly plant-based protein sources such as beans, lentils, nuts, rice, oats, etc.

When it comes to supplementing protein, protein powders are often the first choice. While roaming the supplement aisle, it can get overwhelming but there are three main types. Whey protein makes up 20% of protein in milk and is a high-quality source because it contains branch chain amino acids (BCAAs) which help our bodies digest and absorb it quickly into the blood stream. Whey protein isolate is the ideal option as it has a faster absorption rate. Casein protein makes up the other 80% of protein in milk. It digests more slowly, giving you a steady supply of amino acids. Casein protein is best consumed at night to support muscle recovery while you sleep. Soy and other plant-based proteins are similar to whey in terms of amino acids and their ability to digest quickly, however it has a slightly lower effect on muscle growth because it contains a lower content of leucine.

Protein has 4 calories per gram.

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Understanding macronutrients is the first step toward taking control of your nutrition, and, ultimately, your performance and health. By focusing on the quality of balance of carbohydrates, fats, and proteins, in your diet, you can fuel your body more efficiently, recover faster, and make real progress toward your goals.

Remember, nutrition isn’t just about restriction or hitting a number — it’s about building a strong foundation that supports your training, recovery, and everyday life. Small, consistent improvements in how you eat can lead to big results over time. Start by mastering your macros and watch how everything else starts to fall into place.