You’ve probably heard the saying, “You can’t out-exercise a bad diet.” And the bad news for us pizza- and sweets-lovers out there is that it’s true! Healthy eating is a key part of your overall fitness and wellness.
But there’s good news, too. By tracking your macronutrients (“macros”), you can optimize your performance at the gym, recovery and body composition.
Today, we’re talking about what macros are, why they matter, how to track them, and common misconceptions that will help you as you get started.
What are Macronutrients?
There are three different types of macronutrients: Protein, carbohydrates (carbs) and fats.
It’s actually pretty simple: Protein supports muscle repair and growth. Carbs provide energy. And fats are essential for hormone regulation and sustained energy.
There are four calories per gram of protein and four per gram of carbohydrates, while each gram of fats contains nine calories.
The Difference Between Tracking Macros and Counting Calories.
So, how does tracking macros differ from counting calories? Calories will measure the total energy a food provides, but doesn’t indicate what that energy is made of.
When your goal is eating healthy, calories will tell you how much you’re eating, while macros will show you how well you’re fueling your body for performance and recovery. In other words, tracking your macros ensures your body gets the right nutrients in the right amounts to optimize training, strength and endurance.
For example, let’s look at two meals, each containing 500 calories, but looking drastically different because of their macro composition. The first is 500 calories from a doughnut, which is high in carbs and low in protein. The second is 500 calories from grilled chicken and sweet potatoes, which is balanced in protein, carbs and fats. Both meals have the same caloric value, but their macro breakdown will significantly affect how they’d fuel your body for performance and recovery.
Why Healthy Eating and Tracking Your Macros is Important.
If you’ve ever tried to work out after eating fast food, you know how important healthy eating is in relation to your fitness. In contrast, being properly fueled for a workout can be a game changer.
First, eating the right ratio of carbs to proteins will help to optimize your performance in the gym. And this isn’t a one-size-fits-all equation. It’s not uncommon for different people to need different combinations of macros, which is why tracking is so important.
Start by tracking for six to eight weeks to get a baseline. From there, you’ll be able to make adjustments over time to steadily improve your performance.
A few other benefits of eating healthy and tracking your macros include enhanced recovery, improved body composition and energy-crash prevention.
How to Calculate Your Macros.
Let’s dive into how to calculate your macros.
First, start by determining your Total Daily Energy Expenditure (TDEE), which is simply the total number of calories your body burns in a day. This is important because it helps determine how many calories you need to maintain, lose, or gain weight.
Once you have your TDEE, you can set your macros ratio. One of the most common breakdowns for functional fitness and overall healthy eating is 40% carbs, 30% protein and 30% fat.
Now that you have your numbers, it’s time to start tracking. Consider using an app like MyFitnessPal or MacrosFirst. At the beginning, you’ll also want to weigh and measure your food to make sure your portion sizes are correct.
From there, it’s all about consistency! The more accurate you are in tracking, the more data you’ll have to analyze and adjust as you move forward.
If you need help, be sure to talk to your coaches at 10.40.10 Fitness!
Common Mistakes to Avoid.
Getting started with a healthy eating plan doesn’t have to be complicated. But there are some common mistakes we want to help you avoid.
First, many people overcomplicate the process by eating foods that are difficult to track. The more real, whole foods you can eat, the simpler it is to track.
Second, never compare your macros to someone else’s. As mentioned earlier, each person and their specific goals are unique, which means macros needs will vary.
Third, make sure you’re eating enough carbs to fuel your performance in the gym. Low-carb diets are all the rage for losing weight, but they simply won’t cut it when paired with strength and endurance. If you’re not eating enough carbs, you run the risk of low energy and poor recovery when you need it most.
In Summary: Healthy Eating is the Fast Track to Improving Your Fitness & Wellness.
Tracking your macronutrients - proteins, carbohydrates and fats - is a valuable tool for your fitness performance and overall wellness. “Macros” is not a one-size-fits-all equation, but different for each person depending on their specific needs and goals.
The good news is, it doesn’t have to be complicated. It’s as simple as starting with a baseline, hitting your numbers consistently enough to gather data, and adjusting as needed along the way.
Start today by determining your TDEE and macros ratio. Download a tracking app and start eating healthy! Track your macros for the next week to gather data and see how you feel. We’re sure you’ll love the all-day-energy vibes and being fueled for a successful workout at 10.40.10 Fitness!
