Macros 101

Protein, Carbs and Fats. What's it all about?

“Protein is found in every part/ tissue of the body and is made up of many different types of amino acids”

Protein

Protein is found in every part/ tissue of the body and is made up of many different types of amino acids. As a macronutrient, protein is essential for building muscle mass and maintaining it while losing fat. The amount of protein you need is determined by your bodyweight, your gender and any training you follow. Each gram of protein equals to 4 kcals. Protein is the only macronutrient our body cannot store, so it’s essential not to neglect having it in at least every main meal. I would recommend 30-40g. in every main meal. For those who train, the needed amount of protein is higher at 1.5-2.2g. per kg bodyweight per day, choose the upper level while losing fat. Great sources of protein are meat, fish, cottage cheese, yoghurt, eggs, tofu, tempeh, whey/ iso-whey protein supplement.

Carbs

Along with protein and fat, carbohydrates are one of the three macronutrients. Sugars, fiber and starches are carbohydrates. These are the body’s most preferred source of energy. The amount of carbs you need per a day is determined by your level of activity amongst other factors. Each gram of carbs is equal to 4kcals. Great sources are whole grains, pasta, rice, quinoa, potatoes, vegetables and fruit.

Fats

No diet is balanced if the appropriate amount of fats is not included. Fats are the source of energy our brain needs to function correctly. Healthy fats also help the body's production and regulation of the thyroid hormones. Each gram of fats equals 9 calories. Good fat sources are olive oil, coconut oil, ghee, butter, olives, oily fish (salmon, mackerel), avocado, nuts, nut butter.