An Introduction to Macros
Dena Boucher
As athletes, we know that nutrition is paramount to performance. Nutrition is the foundation of the CrossFit pyramid as it relates to the theoretical hierarchy of development. Without proper nutrition, our athletic progress will suffer.
Today I’d like to talk a bit about macronutrients or “macros.” As people are settling into (or abandoning) their New Year’s nutrition resolutions, it seems like a good time to discuss the importance and role of macronutrients. By no means is this meant to be a comprehensive article on the subject, but a basic introduction.
What are macros? Simply put, the three macros are protein, carbohydrates, and fats. Macros account for the calorie content in our food and drinks. All three macronutrients are important to bodily function. Fad diets lurk around every corner. One week, carbohydrates are the villains. The next, low fat is the only way to go. Here at CrossFit Bangor, we strive to take a balanced, scientific approach to nutrition. After all, we want fuel to perform. Food is a tool and not an enemy.
Let’s take a quick look at the three macronutrients.
Protein helps us to build and retain muscle. It is mostly found in meat, fish, and eggs. Protein is something that we should prioritize as athletes. It’s also the most appetite-satisfying macro which is why it’s my first choice whenever I feel peckish. There are four calories per gram of protein.
Carbohydrates (or carbs) are the primary source of immediate and stored bodily energy. Carbs can be found in starchy veggies, grains, fruits, and sugars. Like protein, carbs also contain four calories per gram.
Fats are critical for bodily functions such as hormone regulation and nutrient absorption. Fats can be found in foods like butter, oils, and nuts. This macro is the most calorie dense at nine calories per gram.
Each of the three macros is important to a healthy diet. The most typical ratio prescribed to someone looking to balance their macros is a split of 40% of calories from carbs, 30% of calories from protein, and 30% of calories from fats. This ratio can be fine tuned and tailored to fit an athlete’s needs and goals.
I am someone who counts my macros. This means that everything I eat and drink is weighed and logged into an application on my phone. It started as a tedious and time consuming endeavor, but I find that I eat many of the same things week after week so logging has become much easier over time. I use the MyFitnessPal app and would recommend it to anyone who would like to start tracking. Once you begin to see what you are taking in on a daily basis, you can identify areas that need improvement.
Though strict macro tracking is beneficial to a point, it’s not entirely necessary for someone just starting out in their journey to eat a more healthy and balanced diet. The nutrition coaches here at CrossFit Bangor will often recommend that athletes first start with the “plate method.” This method is a visual way to ensure that you are getting a healthy macro balance. Following the plate method involves dividing your plate into one half vegetables, one quarter lean protein, and one quarter starch. Simply following this plan can greatly improve your health and is an easy way to make sure you’re hitting appropriate macro ratios.
What if you’ve followed the plate method for a while and are ready to dial in your nutrition even more? A simple google search will yield many websites that can help you calculate your macros based on broad factors such as gender, height, weight and activity level. Personally, I would recommend that you start by getting an InBody scan with one of the gym’s wonderful nutrition coaches. A valuable health metric measured by the InBody scan is your basal metabolic rate or BMR. While a website can give a decent guess regarding macros, the BMR on your personal InBody results is a much more accurate figure to base your macros on. The nutrition coach can objectively (and compassionately) review your results and talk with you about your goals. From there, they can help develop an appropriate macro plan or perhaps even steer you to a different plan that is more approachable depending on your level of comfort and desired engagement.
Nutrition and specifically macro tracking can be daunting. Please don’t feel as though you need to plunge in head first with an all-or-nothing attitude. I’ve found that baby steps toward goals often lead to better results and improved sustainability over time. Please also reach out for guidance and accountability. The coaches and nutrition staff at CrossFit Bangor are here to help.