Let’s start with the basics and importance of macros.
What are MacroNutrients ? Macronutrients are those nutrients that the body needs in large amounts. They are fats, carbohydrates, protein, water and alcohol. Let’s see why they are important :- Fat is often seen as the evil of the macronutrients, but it is vital for optimal endocrine function. The endocrine system is responsible for the production of testosterone, which is key for muscle growth & maintenance. It also acts to help absorption of fat-soluble vitamins such as A,D,E & K. Any fat not used by your body's cells or to create energy is converted into body fat. Likewise, unused carbohydrate and protein are also converted into body fat. All types of fat are high in energy. A gram of fat, whether saturated or unsaturated, provides 9 calories. Carbohydrates, particularly glucose, are the body’s preferred fuel source. Explosive and strength-based sports use your anaerobic system, which relies on carbohydrates in the form of glycogen. As well as this, high glycogen levels are associated with higher levels of muscle protein synthesis and lower levels of cortisol. A gram of Carbohydrate provides 4 calories. ⠀⠀⠀⠀⠀ Protein’s main role in the body is for growth and repair, but it also plays a major role in enzymatic activities and can be used for energy. In terms of training, recent research suggests that roughly 1.6g/kg is optimal for maximising hypertrophy. Of course, you can eat more than this and I’d suggest a range of between 1.6-2g/kg, as eating more protein may allow you to suppress your appetite, which can be a big help to those with massive appetites. A gram of protein provides 4 calories.⠀⠀⠀⠀⠀⠀⠀⠀ Alcohol, just as the three main macros, alcohol provides energy (calories) and therefore the body has to burn this off. Unlike the other macros, the body identifies alcohol as a poison and therefore uses all its resources to burn it off first to protect your vital organs. 1 gram of alcohol provides 7 calories. Water is the main component of our body fluids and makes up most of our weight. The body needs more water than any other nutrient and we replenish it through the food we eat and what we drink. Water serves as a carrier. It distributes nutrients to cells and removes wastes through urine. It regulates body temperature and the ionic balance of our blood. Water is also essential for the body’s metabolism.