What are Macronutrients?

If you are…

Hitting a plateau with results

Struggle with poor energy

Can’t seem to lose body fat…

then you definitely need to look at your nutrition.

What, how much, when and portions all make a huge difference in how you look (and also feel!)

A big mistake women make is that they aren’t eating the right balance of macronutrients 😳

👉What are “macros”? They are the major components of energy and what “makes up” our calories. They are proteins, carbohydrates and fats, each one containing calories per “gram”.

So when you hear about people “counting macros”, they are paying attention to not just how many calories they are consuming, but WHAT those calories actually are.

Protein: made up of amino acids and are crucial for the maintenance & rebuilding of your muscle, tissues & organs. Protein also plays a role in hormone creation, mood regulation & energy. Examples include lean animal meats like chicken, turkey, seafood, fish, beef, bison, eggs and egg whites, collagen. Vegetarian options like lentils, beans, peas also contain some protein.

Carbs: this nutrient is the body’s preferred energy source. Carbs give us cellular “fuel” to also stabilize hormones and energy. 

Let’s make this clear: Carbs are not the enemy. BUT, they should be consumed in the right AMOUNT and TYPE based on your physiology, age and health concerns. Examples of carbs include: all fruits and veggies, whole grains like rice, oatmeal, root veggies like sweet potatoes, carrots, beets, and of course all flour-based products like breads, pastas, baked goods etc.

Healthy Fats: fats cushion for our organs, protect our cells and are required for the production of ALL our hormones. They are needed to absorb fat-soluble vitamins, support healthy hair skin and nails, while also keeping you full & satisfied after eating. Examples include: coconut oil, olive oil, nuts and seeds, avocado, egg yolks, olives, flax and chia seeds.

👉Top 3 Mistakes Women Make with Macros are:

1. Over consuming carbohydrates (in ratio to protein and fat)
2. Not eating enough protein
3. Fearing dietary fats

Facts to Know:

1. As we age, we are LESS efficient at using carbs as fuel and more likely to store them as fat. Ladies, this fat storage can INCREASE after age 35 when hormones shift if we don’t pay attention to how much and what carbs we eat! They’re not to be avoided completely, but the best choices are going to be low glycemic, whole food options with fiber to stabilize blood sugar and energy, like vegetables, root veggies, organic grains, beans and lentils.

2. Protein is the most satiating macronutrient. This means it physiologically fills us up, so you you’ll have less cravings and less feeling hungry within an hour of eating. Protein is also a key component in regulating your mood and energy. Neurotransmitters need amino acids (the building blocks of protein). Anxiety, depression, PMS etc can be linked back to nutritional deficiencies. 

3. Healthy fats are GOOD for us ladies. Yes they are higher in calories, but they provide essential fuel to our cells and our brain. Fats help reduce inflammation and support hormone production as well! I recommend adding them as a “condiment” to meals and pairing with a carb as a snack for steady energy and focus.

 Do you struggle with poor energy or lack of clarity? Joint pain, Soreness or poor recovery? Dry poor hair skin or nails? Consuming healthy fats will help with all of these!

👉When I work with women, we address nutrition from a holistic, whole body approach. We prioritize what you like to eat (food should be enjoyed!) but also create a plan that has the right balance of carbs, protein and fat, as they all have very important but different roles in the body.

👉Next time you are picking out a meal, start improving your awareness with these questions:

What is my protein source? (Most people need at least 20g per meal!)

How does the portion of my carb source compare to the protein?

Does my carb source contain fiber (i.e. are you eating your veggies?!)

Do I have healthy fats throughout the day?

👉Questions about macros, improving your nutrition and more? Let’s chat! I offer different services and programs to help women break out of the diet cycle, balance their hormones and create their ideal body and long lasting results.

Feel free to CONTACT ME HERE and I’d love to hear from you.