And why do they matter!?
This was the answer someone gave me when I asked:
‘What’s the one thing you hear people talk about that’s apparently important with training BUT just confuses you’
So as well as being a well-known wholesaler of goods where my dad buys cases of wine from, its also the word which simply describes the following:
They are ‘macros’. So why do they matter?
For this I’m going to rely not just on my experience and that of the wonderful sports nutrition guru’s I’ve had the pleasure of learning from, but the SCIENTIFIC FACTS
- Increases muscle protein synthesis which increases strength gains
- Increases uptake of glucose to restore the fuel in your muscles quicker
- Reduces delayed muscle soreness
- Reduces hunger urges and sugar cravings to increase fat loss
- Provide glucose, the main source of energy for your muscles and brain
- Support your immune system to fight off the sniffles
- Restore glycogen, the main fuel in your muscles
- Provide fibre to help with….’your digestion’
- Reduces hunger and makes you feel full and increase fat loss
- Reduce risk of diseases (healthy fats!)
- Reduce risk of depression
So they matter, you understand that?
But how much of each do you gobble up? And this is question people will always talk about when they refer to ‘macros’
To keep this simple and digestible, the facts and our own personal experience which we use, conclude this…
High protein, low carbohydrate, moderate-high fat nutrition is generally the optimal blend
Why? Science shows it maximises long term weight control while optimising gains in strength
For those of you who compete in sports, on those days of intense training, the fat becomes low-moderate and the carbohydrates increased to a moderate-high level
Why? Evidence shows this is needed to maximise fuel for fatiguing exercise and promote recovery, whether it be for run, bike, rugby, swim.
Ultimately, if you want to succeeded with your training goals, the nutrition has to be good (not idealistic but good) and for that to happen your macros HAVE TO be in the right amounts
Of course there is more individual guidance to get the above nailed down to specifics, but this takes time a bit more know how (we do this by setting our members myfitnesspal macro targets)
Dave ‘currently low carb, moderate fat, moderate fat’’ Cripps