What's more important, macros or calories?
I am often asked the question “What is more important, macros or calories?” and I have to simply say, that is almost asking what is more valuable, a dollar of pennies or a dollar bill? Calories are simply the whole picture, while macros are the pieces which helps us build that greater picture. Macronutrients are the building blocks making up our diet which are: fats, carbohydrates, and protein. Regardless of macros or calories, if you’re eating more than your body needs, you will gain. I know that there is a lot of propaganda out in social media, diet magazines, etc. stating that if you eat “only” from a certain category or group of foods, you won’t. That simply is untrue. It’s just basic biology. (Of course unless specified by your doctor as I am NOT a doctor). Where people tend to get a bit lost is where their macronutrient ratios are in order to achieve their goals. By switching up macros you can help your body with the muscle building process, restore hormones and better performance in the gym. When the body takes in too much of ANY macro (calories) it will be stored as fat whether it’s a fat, carb or protein. All three have a wonderful place and task to do in the body. Below I’ll explain a bit about what they do and my favorite types.
Why are fats important? To keep this simple – your hormones and brain NEED fat. Fat does not make you fat. When dropping fats too low you risk hormonal damange, low libido, fatigue, and sorry – but I highly doubt you’ll poop for a long time. Fats help protein do what it needs to do, which is basically every single biological function in the body. Not only does it help protein, but it also protects our organs. If you’re feeling any of these signs and you’re noticing your diet lacks some fattier cuts of meat, fish, whole milk dairy, or whole eggs – maybe take a look at your overall fat intake and see if you’re getting enough. My favorite fat sources are:
Whole eggs – high in selenium, Vitamin D, B6, B12, zinc, iron and choline
Salmon – high in omega 3’s, high in protein, high in B vitamins, potassium, selenium, Astaxanthin (an antioxidant that can help lower the risk of heart disease)
Walnuts –iron, omega 3’s, copper, magnesium, B6
Whole milk Icelandic yogurt – high in protein, good source of calcium,
Almond Butter – magnesium, calcium and iron
Avocado – Vit E, magnesium, fiber
Why are carbohydrates so important? Think of carbohydrates as the gas you put into your car. When you consume carbs, your body turns that into glucose which is what your body and brain runs on. Glucose can be used right away, or stored for later. When you think of the type of “quick” energy from carbs think of simple sugars such as fruit. A more complex carb will stay with you longer which is why incorporating things like sweet potato into your lunch can help you get through that 2pm slump. Do not be fooled, carbs are just as important as protein and fats – as long as they’re in balance with your other macros. Too much will be stored as fat (like any other macro) and too little might make you feel lack of energy and might make it difficult to get adequate fiber. My favorite carb sources are:
Berries: loaded with antioxidants, high in fiber, Vit C, Vit K, Folate, Manganese
Sweet potatoes (I love mine with some almond butter on top!): Vit A, potassium, Vit C, they are better on blood sugar spikes, help regulate blood pressure
Steel cut oats: higher in fiber, a good source of protein as well, energy powerhouse, great source of iron, zinc, Vit A, niacin and folate
Butternut squash: calcium, iron, phosphorus, Vit A, and potassium
Why is protein important? As I stated above, protein is needed in any biological response in the body, it literally makes up every cell, hair, nails, bone, muscle and tissue. Your body needs adequate protein to repair what you did in the gym, and to help build new muscle tissue. It seems to be the crowd favorite right now and all the hype is protein. Try to get around 1 gram of protein per lean body mass, it’s just a general guideline to help protect and build new tissue (always consult your doctor!). Fats and protein have this wonderful magical way of making us feel more full. This is why balance is important with all of the 3 macronutrients. My favorite sources of protein are:
Fish
Grass fed steak
Chicken breast
Greek yogurt
Protein powder – not daily, but when in a pinch
Have you ever noticed if you ate a slice of bread in a few minutes you are hungry again? That is because protein has a higher thermogenic effect than carbs which means it takes a lot longer for your body to break down the protein, resulting in feeling full longer and in return, burning more calories to do so. Fat is similar in the sense that it takes longer to digest and takes place farther down the line where carbohydrates start to break down as quickly as in the mouth. Powering your meals with a balance of carbs, fat and protein will help you feel nourished, full and ready to take on the day.
Now that you understand the benefits of all three macronutrients, you can see how making sure they are in balance and within the amount of calories you need per day can help you get the most bang for your buck as well as help you see results in the gym.