Let's talk macros...

When we talk about macronutrients, we’re referring to the essential components of our diet: protein, fats, and carbohydrates. Interestingly, alcohol is also classified as a macronutrient. While it may not be the most nutritious option, it does contain calories that we should account for to understand our overall consumption. Why is this important? Because achieving energy balance is crucial for building muscle and losing fat. Let’s break down each macronutrient.

Protein provides 4 calories per gram. For my clients who train frequently, I recommend consuming around 2 grams of protein per kilogram of body weight. For example, if you weigh 70 kg, that equates to 140 grams of protein daily. This is vital for those who exercise, as protein supports muscle growth and recovery. When you work out, you create micro-tears in your muscles, but they rebuild stronger during recovery. Protein also helps you feel fuller for longer; if you experience hunger pangs around 3 PM, consider prioritizing protein in your morning meals. Additionally, protein has a higher thermic effect during digestion compared to other macronutrients, making it beneficial for fat loss. Tip: Start your day with a high-protein, high-fat breakfast—your hormones will thank you!

Fats are another crucial macronutrient that often gets a bad reputation. However, fats play a vital role in cell production, nerve function, and maintaining healthy skin. Not all fats are created equal, so focus on incorporating healthy sources such as avocados, dark chocolate, olive oil (preferably from a glass container), and fatty fish like salmon. While fats keep you satiated, they are also calorie-dense, containing 9 calories per gram. Trainer tip: If you’re in a fat loss phase, be mindful of the oils and spreads you use, as these can significantly impact your progress.

Next, we have carbohydrates, which provide 4 calories per gram. Carbs have received a negative stigma in the past, but they are actually the body’s primary energy source. Coaching tip: Incorporate some carbs 30-60 minutes before your workout. Opt for smaller meals close to your training time, such as a protein shake with fruit, peanut butter toast with Greek yogurt, or even some sushi. Carbohydrates also assist in muscle recovery by replenishing depleted glycogen stores.

Finally, we can’t forget alcohol, which contains 7 calories per gram. While it may not be the most nutritious choice, it can enhance social experiences. Just remember to enjoy it in moderation, as excessive drinking can impact muscle recovery and influence your food choices the following day. Balance is essential, so if you choose to indulge, be sure to hydrate with plenty of water.

Ready to Transform Your Journey?Understanding macronutrients is just the beginning of achieving your health and fitness goals. If you’re looking for personalized guidance and support to help you navigate your nutrition and training, I invite you to join one of our programs at Lift with Lianna. Together, we’ll build a sustainable approach to fitness that empowers you to reach your goals while enjoying the process. Start your journey to a stronger, healthier you today!