What are Macronutrients?

by | Nov 30, 2021 | Health and Fitness

What are they? Should you track them? Let’s break it down.


Macronutrients are broken down into carbohydrates, protein and fats. Each serve their purpose so there is NO NEED to cut any of them out completely unless medically necessary!


Carbohydrates: carbohydrates are necessary for energy production and they fuel both our brain and nervous system! Carbohydrates also play a role in hormonal health as well, especially for women. You want to be focusing on adding in more whole food sources such as fruit, whole grains, starches, beans/legumes etc. because they provide both fibre & a ton of nutrients which are important for gut health and overall well-being. Adults should get at least 1g/body weight per day.


Protein: protein is the building block of our muscle and is made up of amino acids. Protein helps maintain the structural health of our bones, muscles, hair, nails and also contributes to enzyme production, our immune and hormonal health. Despite popular belief, plants DO contain the 9 essential amino acids we need, so aim for a balance of both plant based sources + animal based sources for more variety in your diet + added fibre & nutrients.


Fats: fats are crucial for hormonal balance & production as well as vitamin absorption of the fat soluble vitamins (A,D,E,K). It contributes to the structure of our cell membranes as well as our brain and nervous system and helps transport vitamins through the body. Fat acts as insulation, it’s 100% normal for women to be at a slightly higher body fat % compared to men, we need fat on our bodies for hormone production and for our bodies to feel safe. Adults should aim for 0.4-5G/body weight per day and should prioritize omega 3 rich sources (chia/hemp/flax).


Learning to build a balanced plate can help keep you more satisfied and happier. Aim for a hand size of veggies, 3/4-1 fist of carbs, palm size of protein and a thumb size of fat with each of your meals.


Food is fuel. Only track macros if you have a healthy relationship with food, otherwise it’s not necessary.


Coach Ash.