Understanding Macros & Micros: Introduction to Nutrition

Manduu For Life Session #2:

MACRONUTRIENTS (Pt.1) 

This is the first installation of our 3-part series on a wildly popular nutrition topic – Understanding Macros & Micros: Introduction to Nutrition!  

I bet you’ve all heard the term “macros” – and I would bet that you don’t know much about them, which is totally ok! Most people don’t know much because there is a general lack of knowledge surrounding all things nutrition, but have no fear – I’m going to fill you in.   

Macros, most simply defined, are the nutrients that we eat the most of. They make up most of our diet and provide us with the most energy  -PROTEIN, CARBOHYDRATES, FATS 

“So, what you’re saying is that a macronutrient is kind of just another word for food?” Yup, basically. Breaking it down further, macros are protein, carbohydrates, and fat. However, it is not a “health” or “fitness” or “diet” – a specific word, and that’s how things can start getting messy. That means, grilled chicken and tofu are protein – but a McDonald’s burger patty and a NY strip can be considered protein sources as well. Potatoes and rice and bananas are carbohydrates – french fries and a bun for that McD’s burger are also seen as carbs. Avocado and raw nuts are fat, as are mayonnaise and milkshakes. See? Because there is no differentiation regarding nutrition when talking macros, it’s easy to think that you’re eating “right” when you’re getting protein, carbs, and fats in.  

Now let’s talk PROTEIN.  

Protein is a complex structure required for the full function of the body. They are made of amino acids (to quote our high school science teachers, “Amino acids are the ‘building blocks’ of protein”!) and these amino acids are responsible for protein structure and make up hormones, enzymes, and blood cells. It would make sense then, that protein is imperative to building muscle as well as every other tissue – bone, organs, hair, skin, and nails. It would also make sense that… you need to consume a decent amount of it. There are many sources that support both sides of the “American Protein Consumption Debate” (my own term, thanks 😉) – but it seems like it would be safe to say that there’s an even mix of individuals who don’t get enough protein, and those who get too much.  

Common manifestations of LOW protein: increased hunger (often protein, sugar cravings), slowed metabolism, swelling/edema, muscle/joint pain, hair loss/thinning, brittle/thin/breaking nails, poor sleep, inability to maintain muscle mass, getting sick often, slower healing of injuries 

Common manifestations of TOO MUCH protein: dehydration, weight gain, constipation, bad breath, increased urination, fatigue, brain fog, and irritability. 

A good place to start is to plan your diet so that 20% – 35% of your calorie intake comes from protein. As you can see, this is quite the range and therefore needs to be modified according to age and activity level. The recommendation has always been 0.8 grams of protein per kilogram of body weight per day. The older you are, past the age of 40 or 45, sarcopenia (muscle loss) becomes a concern, and the recommendation jumps to approximately 1.2 gm/kg BW/day. Individuals who complete easy to moderate exercise regularly should try to have 1.2 to 1.4 gm/kg BW/day and the needs of individuals who exercise intensely (heavy lifting 5-6 days, marathon training) range from 1.4 – 2.2 gm/kg BW/day. Make sure that you are honest with yourself, and that you place yourself in the correct category when figuring out how much protein you should consume daily. If you do Manduu 2x/week and cardio 2x/week and are at least 50 years old, 1.4 gm/kg BW/day would be a good amount to strive for. Again, be real! If your cardio is one, slow 10-15 minute walk with the dog on the days you don’t do Manduu, 1.4 gm would probably suffice. If on the days you don’t do Manduu you’re on hour-long hikes, 30-minute fast-paced walks or you’re doing Pilates, aim for anywhere between 1.4 and 2.0 gm. 

Watch out for too much fat!

Recall earlier when we touched on the lack of differentiation between protein sources. Eating the recommended amount can become problematic when you don’t choose the right kind. There is a ton of fat in a burger and in many cuts of steak but also a significant amount of protein. By no means am I saying that you should steer clear of those foods, but I BEG YOU to be cognizant of how often you choose it as your protein 😊 Besides other health issues, it’s easy to rack up the fat as you’re trying to keep your protein up, and if you’re thinking that that sounds counterintuitive, you’re right. In the case of any protein, make sure you’re aware of portion size and how you’re preparing it.  

For Reference: 

Types of Proteins:

Examples of lean proteins: 

-white meat chicken 

-lean beef 

-seitan 

-tofu 

-beans  

-lean pork 

-cod, shrimp, prawns, canned tuna 

-edamame 

-low fat greek yogurt 

-eggs 

-low fat cottage cheese 

-lentils 

Micros(micronutrients): maintains the body’s structure and function (digestion, hormones, brain)

That’s all for now! See you in a few weeks on Tuesday 4/18 @ 1pm(cst) to dicuss our FOCUS Programs!

Nicole Astone, M.S. EXNS

Check out our blog on The Importance of Carbohydrates HERE!

Watch all past Manduu For Life Sessions HERE!