Skip to main content

Macronutrients 101: What in the World is a Macro and what is the BEST Macronutrient Ratio to stay Energetic FIT and Healthy?

When it comes to losing weight or getting fit, it seems counting calories is a popular way to do it.  But recently I had an interesting conversation with a great fellow-fitness friend of mine that brought up another important topic when it comes to nutrition:  MACRONUTRIENTS!

After mentioning the calorie content of a salad I loved, she reminded me of the importance of paying attention to the "Macros" rather than just the calories.  It's interesting that unless you are in the fitness world you don't often hear this term but I thought it would be good to explore it a little deeper to help the rest of us understand it better, what it is and how it works.

So What in the World are are "Macros", anyways?  And Why Should we Care?

Are they just for Bodybuilders and fitness competitors and why should the rest of us pay attention to them??

When it comes to the nutritional needs of our body, the way we divide our basic dietary needs is by:

Macronutrients: Carbohydrates, Proteins and Fat

and

Micronutrients: Vitamins and Minerals

The three main macronutrients (or 'macros') of proteins, fats and carbs each have their own important role to play in the health and function of our bodies.

Macronutrients You need to stay Energetic, Fit and Healthy:

1- Carbohydrates:  Carbohydrates are our main source of energy.  You often hear that there are 'good carbs' and 'bad carbs' or Simple Carbs and Complex Carbs.  So for sustained, healthy energy there are certain sources of carbohydrates that will be 'better' for us.  Simple carbs are more easily digested by the body for quick delivery into the blood stream and complex carbs take a little more effort and burn more calories. Carbohydrates provide 4 kcal or energy per gram. (aka calories)

Examples of 'Good Carbs':
  • Apples
  • Bananas
  • Mango
  • Melon
  • Squash
  • Carrots
  • Cauliflower
  • Quinoa
  • Oats
  • Millet
Bad Carbs:
  • White sugar
  • white flour, white bread, white pasta
  • high fructose corn syrup
  • soda, candy
  • white rice
  • pastries, desserts
2- Fats:  Fats play an essential role and function in brain function and development, cellular production and regeneration and overall cell function.
Another major function of fats in the human body is protection, and insulation. It is also vital for the protection of the body’s vital organs. (Click here to read about the opposite kind of fat that is important to rid the body of which is the Toxic, Visceral Fat in the midsection) Lastly, fat plays an integral role in the absorption of certain fat-soluble vitamins (such as vitamins A, D, E, and K) as well as carotenoids found in colourful plant-based foods such as kale, avocado, carrots, watercress and bell peppers.
Good Fats (Monounsaturated and polyunsaturated):
  • Omegas (3 and 9)
  • Avocado
  • Walnuts
  • Almonds
  • Coconut
  • Chia Seeds
  • Pumpkin Seeds
  • Olives
Bad Fats (Trans Fats/Saturated Fats):
  • processed foods
  • fast food, fried food
  • margarine
  • canola oil

3- Proteins:  Protein is essential for tissue growth and repair (muscle building) and is important for immune function, hormonal, and enzyme balance.  Protein also helps to preserve lean muscle mass which is key if you're trying to lose bodyfat and lean up.  Protein provides 4 kcal of energy per gram.

Healthy Protein Sources:
  • Beans and legumes
  • Seeds (chia, hemp and flax)
  • Nuts
  • Eggs
  • White meat
  • UNdentatured Whey Protein (go here to see the difference between denatured vs UNdenatured protein and why it matters!
When using a Protein supplement to add more protein to your diet be sure you know what to look for to be sure your protein is safe and healthy and what to steer clear of as well.  Here are some important tips and facts to help you when looking for the best protein powder of supplement:  "Is Your Protein Powder Safe?"

Best Macronutrient Ratio for Staying Energetic, FIT and Healthy:

So, now that you know that Macronutrients are simply another term for proteins, fats and carbs, the next common question is 

''What is the best balance or ratio for Macros?"

The most popular recommendation for best results is a 40-30-30 ratio of:
  • 40% Carbs
  • 30% Protein
  • 30% Fats
One of the key things I've found to be helpful in simplifying this concept for myself in terms of maintaining the right balance with my macros and feeling as energetic, fit and healthy as possible is by incorporating Nutritional Cleansing into my wellness regimen.

Here's a quick video that details Nutritional Cleansing and how I am able to know that at least 1-2 of my meals will have the perfect 40-30-30 Macronutrient ratio to keep my health and fitness on track:

Recent/Related Posts:
Next,  watch our most recent #StoikedLIVE Panel all about Nutrition Timing and What to eat/drink Before, during and after your workout for BEST results!

Pre,  During and Post Workout Tips from our Panel of experts:
Carl Ellerson - Head Tennis Pro/Tennis Coach - North Carolina
Tina Bale- Long Distance Runner - Alberta
Francois Newbury - Personal Trainer/BodyBuilder- Quebec

Comments

Popular posts from this blog

Lose Fat While You Sleep? How does the "Bedtime Belly Buster" Work?

Can you really lose fat while you sleep?

I recently came across a concept addressing this idea that caught my attention...

As a fitness and nutrition enthusiast, I am always fascinated by anything that can help people to be healthy, but when I hear a term such as the 'Bedtime Belly Buster', I can't help but want to explore and even test it out myself!


What is the Bedtime Belly Buster and How does it work?
The Bedtime Belly Buster, is a method of consuming protein and other nutrients before going to sleep to allows the metabolism to continue to burn fat and even help you sleep, while waking up with an even trimmer mid-section.

Really?  Ok, how does this work, exactly??

According to, The Science of the Bed Time Belly Buster


"Based on the complex interactions of the nutrients in the BBB—dietary whey protein and muscle, dietary calcium and fat, and both nutrients with the serotonin- and melatonin-mediated sleep-wake cycle—there is actually excellent evidence to support the com…

Shake it Up on Shake Day: Top 10 Protein Shake Recipes to Keep You Energetic, Fit and Healthy on Shake Day!!

Oh my IsaLean Protein shake, how do I love thee! ;)

But sometimes I need a little variety to shake things up, am I right?

The 30 day Nutritional Cleansing and Fat Burning system is one of THE best schedules for helping people to reach their health, fitness and weight loss goals but when you have so many shakes throughout the month, it's super helpful to have some variety and delicious ideas to shake it up on your shake days!!

So here are some of the MOST delicious Lean Protein Shake Recipes I've found that you're going to want to keep on hand and try ASAP!! ;)

TOP 10 Protein Shake Recipes for Shake Day:
1-  Choco-Malt Protein Shake:


Ingredients: 2 scoops IsaLean Shake in Creamy Dutch Chocolate½ scoop Isagenix Greens½ scoop Isagenix Fruits1 scoop Replenish in your favorite flavor8 oz waterIceBlend until smooth and enjoy!

2-  Strawberry Cheesecake Protein shake:
Umm, Cheesecake!!  'Nuff said! ;-) 1/3 cup strawberry fat free greek yogurt1/2 cup (about 2 large) frozen strawberries1/…

Ketosis and Nutritional Cleansing: How a Cleanse Day Helps with Ketosis and Fat Burn

Did you know that Nutritional Cleansing can help put your body into ketosis or fat burning mode?

Its actually pretty fascinating to see what happens to body fat during a cleanse day.

So why does this occur and how can you use this to your advantage to release body fat and feel more energetic, fit and healthy?

First, lets dig a little deeper into Ketosis and Nutritional Cleansing...

So what is Ketosis? 


Ketosis is a normal metabolic process where the body burns stored fats as fuel when it does not have enough glucose for energy.  This will also result in a build up of acids, also known as ketones.

Some people will follow a strict ketogenic diet every day in order to put their bodies into this ketosis, or fat burning state, but many people have also realized that nutritional cleansing and intermittent fasting once or twice a week can more effectively create this state of ketosis and fat burn within their bodies.

How does Nutritional Cleansing create Ketosis in the Body?


During a Cleanse Day, th…