Have you heard of the terms macronutrients and micronutrients? Your PT or other fitness enthusiasts around may have mentioned their macros and micros to you in passing.
What are they?
The human body needs 6 basic nutrients it requires to sustain life and growth. Nutrients have one or more of these basic functions: they either provide your body with energy, help grow your body, or are part of biological and physiological processes in your body. The 6 classes of nutrients are carbohydrates, fats, proteins, water, vitamins and minerals.
Macronutrients are those nutrients that we need in large quantities, they are carbohydrates, proteins and fats. Carbohydrates can be broken down into simple molecules like sugars, more complex structures like starch, and different types of fibre. There are also several types of fats, the biggest difference here probably being between fats derived from animals as opposed to plant based fat sources. Macronutrients are the prime energy sources for our metabolism. Their energy is measured in kilocalories (kcal) or joule.
Micronutrients are required in smaller amounts by the body, but are also absolutely essential to human health and living. These are vitamins and minerals, as well as lesser known or as yet to be identified plant nutrients and antioxidants. They help the body carry out its functions of metabolism (breakdown of food) and are part of literally all bodily functions. They can be part of enzymes which are catalysts of the human energy production cycle. You can see how they are absolutely essential! While we need only miniscule amounts of some of these micronutrients, they are essential for a healthy body.
Macronutrients play together with micronutrients to provide energy for daily tasks and grow your body.
How can good nutrition help you achieve your fitness goals?
Macros and micros all work together to enable you to live and grow. Complex carbohydrates are essential for adequate recovery after a workout. Simple carbohydrates are excellent energy suppliers during workout or races. Proteins help your body repair damaged tissue and grow muscles. Fats are a handy longterm energy source and also help your body recover after a workout. Vitamins and minerals act as co-enzymes and antioxidants here, working to maintain bodily functions and processes.
I always recommend eating a balanced diet. Don’t exclude any food groups. Instead, use this handy guide: image your dinnerplate. Cover ½ with green or colourful vegetables, cover ¼ with high quality protein of animal or plant origin, and cover ¼ with complex carbohydrates. This is a standard dinner plate which may need to be adjusted in times of specific needs such as high protein diet when weight lifting or when preparing for a marathon race.
If you are unsure how to eat, check in with the handy GymPlus recipe section every month to see what new delicious recipes you might like to cook this month.
