Macros - Carbs, Protein and Fats
Balivada Sravan Kumar
Carbohydrates, proteins and fats are the macros which make up the calories count in the diet. 1 gram of Carbohydrate = 4 calories 1 gram of Protein = 4 calories 1 gram of fat = 9 calories Protein: Proteins majorly helps in repairing and building the muscles. It is recommended to keep 1.5 to 1.8 grams of protein per body weight in kgs. Fats: They are one of the major sources of fuel and primarily used in steady state activities. They also help in the absorption of fat-soluble vitamins. The minimum recommended intake of fats is 0.5g per body weight in kg and I personally prefer keeping them around 20-25% of my total calories so that I get a good scope of adding more carbohydrates which makes the diet more sustainable. Carbohydrates: Carbohydrates are non-essential macronutrient but they are also the primary source of fuel and helps in better performance. Once you fix the protein and fats as recommended you can add the remaining calories in terms of carbs. Along with macronutrients, even though micronutrients (vitamins and minerals) are required in small amounts they also play a key role to make sure the diet also comprise of them. Also, fibres are the key for digestion so always maintain appropriate amount(25-30g) of fibres in the diet.