What Are Macronutrients? A guide to understanding what’s really in your food
When it comes to making a change to our diets, we all want that change to bring long-term results - whether that’s improving health, body composition, performance, or all 3.
But with so much conflicting information and thousands of ‘diets’ to choose from, it can be hard to separate the latest diet trend from what actually matters when it comes to getting results.
This is where macronutrients come in.
Macronutrients - or 'macros', as they're shortened to - are not a trend; they are staple nutritional knowledge. As you'll learn in this article, every single food we eat is made up of macronutrients - so how can we truly understand good nutrition and make healthy, long-term change, without knowing what’s actually on our plates?
You might even be here because you’ve heard about people getting incredible results from ‘tracking macros’ but it all seems a bit too complicated - where do you start, what even ARE ‘macros’?
Today, you’re in luck! I’m going to share a complete guide that will help you not only understand what macros are, but why they matter, and what this means for your diet.
I'll cover each of the 3 macronutrients, PLUS I’ve even created a FREE Guide - Macronutrients 101 - to help you put all of this new-found knowledge into practice.
Ready? Let’s go!
What are macronutrients?
Macronutrients are the nutrients we get from food in large quantities ('macro-' meaning large). 'Macronutrients' is often abbreviated to just 'macros'.
Proteins, fats and carbohydrates are the three macronutrients we need to eat in varying quantities for a balanced, healthy diet. Every single food you eat is made up of a combination of these macronutrients, in different quantities and proportions. Each has a specific function in the body, which is why the right balance is important - for health, energy levels, and body composition.
FREE DOWNLOAD: MACRONUTRIENTS 101
Why Do Macros Matter?
You might be wondering: Why should I learn about macronutrients? Can't I just follow a diet or meal plan, or hire a coach to tell me what to eat?
Whilst a set meal plan, or eating a limited roster of foods might get you results in the short term, you won't be following a meal plan forever.
Learning what nutrients are in your food, how your body utilises them, and how much you need of each allows you to:
understand where to make changes to your diet, and why
optimise energy balance - i.e. consume the right number of calories for your goals - since each macronutrient contains different amounts of energy
make informed decisions about what foods to eat based on your individual goals
create your own balanced meals and snacks
carry your nutritional knowledge forward to create lifelong healthy habits
There is a misconception that learning about macros means you'll have to weigh and track every morsel you eat. This doesn’t have to be the case. Whilst precise tracking is one of many tools that can help teach you what's in your food - it’s the approach we use in my macro-based coaching programme, PMC - it’s also possible to get excellent results without this simply by developing greater awareness and being able to make more informed dietary choices!
The real problem is that most people don’t know how to separate BS nutrition advice from what actually works, and what actually supports your HEALTH and not just short-term weight loss goals.
By learning about macros, you’ll be able to separate fact from fiction.
This way, you’ll get long-term results that you maintain - for life.
Also, understanding macros gives you the ability to start tracking macros and using them to work towards specific goals - such as fat loss, muscle gain, athletic performance and more - a process I guide you through in Performance Macro Coaching.
Now you know WHY macros are important, let’s go through them one by one!
Carbohydrates
Why do we need carbs?
Carbohydrates - or ‘carbs’ - are the body’s main fuel source. Every cell in the body - from your muscles to your brain cells - uses carbs, in the form of glucose, a sugar. Far from being the enemy, carbohydrates are our cells’ preferred source of energy - so much so, that if we don’t consume enough carbohydrates, our body can make its own out of other molecules in an emergency.
This means that, yes, carbs are good for you, but not all sources are the same - so let’s look at where we get carbohydrates from…
Where do we get carbs?
I mentioned not all carbs are created equal, so let’s look at the different types, and what food sources contain them…
Simple
Simple carbohydrates are made up of one or two sugar molecules, making them easy for the body to break down and absorb. This quick absorption provides a rapid source of energy, but it also leads to swift spikes in blood sugar levels, followed by equally rapid drops. These fluctuations can leave you feeling tired or hungry soon after eating.
Sources of Simple Carbohydrates:
Natural Sources: Fruits (like oranges, apples, and bananas), milk, and honey contain natural sugars that provide a quick energy boost, along with essential vitamins and minerals
Processed Sources: Table sugar, candy, sugary soft drinks, and baked goods contain refined sugars that offer little nutritional value outside of providing quick energy
Complex
Complex carbohydrates consist of longer chains of sugar molecules, which take more time for the body to break down. This slower digestion process provides a steady release of energy, helping to maintain stable blood sugar levels over a longer period. Complex carbs are also typically rich in essential nutrients and fibre, making them more beneficial for overall health.
Sources of Complex Carbohydrates:
Whole Grains: Brown rice, whole wheat bread, oats, and quinoa are excellent sources of complex carbs that also provide fiber, B vitamins, and important minerals.
Legumes: Beans, lentils, and chickpeas are rich in both complex carbs and protein, making them a great choice for sustained energy.
Vegetables: Starchy vegetables like sweet potatoes, peas, and corn are high in complex carbohydrates and offer a variety of nutrients.
Fibre
Fibre [American spelling: fiber] is a type of complex carbohydrate that the body cannot digest. While it doesn’t provide energy, it plays a crucial role in maintaining digestive health, controlling blood sugar levels, and promoting a feeling of fullness.
Types of Fibre:
Soluble Fibre: Dissolves in water to form a gel-like substance, slowing digestion which improves nutrient absorption, in addition to other health benefits. It’s found in oats, beans, fruits like apples and oranges, and seeds such as flax seeds.
Insoluble Fibre: Doesn’t dissolve in water and helps move material through your digestive system, promoting regular bowel movements and preventing constipation.. This type of fiber is found in whole grains, nuts, and vegetables like broccoli and carrots.
Including soluble and insoluble fibre in your diet is essential for regular, healthy bowel movements, amongst other health benefits including lowering cholesterol, reducing risk of bowel disease, and maintaining stable blood sugar levels.
The best source of carbohydrates
There are no ‘good’ or ‘bad’ carbohydrates - including a balance of ‘ simple and complex carbs, along with sufficient fiber in your diet, will be best for physical health as well as realistically maintaining your diet - not cutting foods out!
Prioritising minimally processed carbohydrate sources - fruit, veg, whole grains and legumes - particularly at times when you’re less active, will provide you with a good mix of sugars, starches and fibre, plus vitamins, minerals, and other healthy plant-based chemicals called phytonutrients. You’ll get sustained energy, avoiding blood-sugar spikes, and provide your body with essential nutrients.
Sugary foods can also have their place - for example, they’re a great option for athletes looking to stay fuelled through intense training sessions.
Want to find out more about what carbohydrate sources are best, and when? Discover Performance Macro Coaching today - individualised nutrition coaching from £69/month!
Protein
Why do we need protein?
Protein, often looked at solely in the context of muscle building, plays a crucial role in the functioning of the human body as a whole. Proteins are made up of amino acids - often referred to as the ‘building blocks of life’ - and when we digest them, they’re broken down into these amino acids, which are then used to make, repair and replace other proteins in the body, including:
muscle proteins
connective tissue (skin, bones, ligaments, tendons)
neurotransmitters
immune system cells
enzymes needed for chemical reactions
proteins needed to transport substances to and from cells
Where do we get protein?
Most foods that are naturally high in protein - meaning they contain a high proportion of protein without also containing significant amounts of fats or carbohydrates - are animal based. Following a vegetarian or vegan diet, therefore, can make it more challenging - but not impossible - to consume enough protein! Understanding where to get high-quality protein in the right proportions is key to supporting your health, as well as achieving any health and fitness goals, regardless of what type of diet you adhere to. Let’s look at two main types of protein…
Complete proteins
Complete proteins contain all of the essential amino acids - these are the amino acids that your body cannot create itself, so we need to consume them in food. Animal-based proteins, such as meat, fish, dairy and eggs fall into this category, meaning that if you eat these foods regularly, you don’t need to worry about any amino acid deficiencies. Soy-based foods are considered complete proteins if you’re plant-based - including tofu, tempeh, edamame and other soy products. Quinoa also contains all 9 essential amino acids, however research shows variability in the proportions of these amino acids, plus quinoa is also a more significant dietary carbohydrate source, meaning you need to account for its carb content as well as protein!
Incomplete proteins
Most plant-based protein sources are incomplete - meaning they don’t contain all 9 essential amino acids in the proportions needed to support life. This doesn’t mean that you can’t get your essential amino acids from plant-based foods - it just means that you need to ensure variety, as different foods contain different amino acids. In addition to this, essential amino acid (EAA) supplements exist, which can be a good way to ensure you’re not lacking any of these vital nutrients.
The best source of protein
As with carbohydrates, consuming a variety of minimally processed protein sources, in high enough quantities, will provide you with the nutrients you need for your body to function, repair and recover properly.
Want more help with your protein intake - including learning exactly how much you need, where to get it, and tips for increasing your protein intake?
Fats
Why do we need fats?
Fats are an essential part of a healthy diet, providing energy, supporting cell function, making certain hormones, and enabling the absorption of fat-soluble vitamins A, D, E and K. Fats provide essential fatty acids, which - like essential amino acids - your body can’t make itself, so must get from food. Fats also play a role in appetite regulation, promoting a sense of fullness after eating.
Also important to note are that fats are more energy dense than carbohydrates and protein - meaning they contain more calories per gram. 1g of fat contains 9 calories (calories are a unit of energy!), whereas protein and carbs each contain 4 calories per gram. This makes fats a great source of energy, but also means that moderation, even of ‘healthy fats’ is key for maintaining an appropriate overall energy intake.
Where do we get fats?
Whilst fats are an essential component of a healthy diet, not all fats have the same effects on your health. Understanding the differences between unsaturated, saturated, and trans fats can help you make smarter choices about the types of fats you include in your diet.
Unsaturated fats
Unsaturated fats are what’s often referred to as ‘healthy fats’ or ‘good fats’ - and although this isn’t entirely accurate, we want the majority of our fat intake to come from unsaturated fats. They are typically liquid at room temperature and are known to support heart health by improving cholesterol levels and reducing inflammation.
Unsaturated fats can further be divided into monounsaturated and polyunsaturated fats. You may have heard of omega-3 and omega-6 fatty acids - these are a type of polyunsaturated fat.
Types of Unsaturated Fats:
Monounsaturated Fats (MUFAs): These fats contain one double bond in their chemical structure. They help reduce bad cholesterol levels (LDL) and are found in:
Olive Oil: A staple of the Mediterranean diet, rich in antioxidants and MUFAs.
Avocados: High in heart-healthy fats and fiber.
Nuts and Seeds: Almonds, peanuts, and sesame seeds are great sources of MUFAs.
Polyunsaturated Fats (PUFAs): These fats have more than one double bond in their chemical structure and are essential for brain function and cell growth. PUFAs include omega-3 and omega-6 fatty acids, which are crucial for heart health and reducing inflammation.
Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids.
Walnuts and Flaxseeds: Excellent plant-based sources of omega-3s.
Sunflower and Soybean Oils: Common sources of omega-6 fatty acids, which should be balanced with omega-3 intake for optimal health.
Saturated fats
Saturated fats are typically solid at room temperature and are found primarily in animal products and some plant oils. While your body does need a small amount of saturated fat, excessive consumption can raise LDL (bad) cholesterol levels, increasing the risk of heart disease.
Sources of Saturated Fats:
Red Meat: Beef, pork, and lamb contain high levels of saturated fats.
Dairy Products: Butter, cheese, cream, and whole milk are common sources of saturated fats.
Tropical Oils: Coconut oil and palm oil, despite being plant-based, are high in saturated fats.
To maintain heart health, it’s advisable to limit your intake of saturated fats and choose lean cuts of meat or low-fat dairy options when possible.
Trans fats
Trans fats have no health benefits and can be harmful in excess quantities. These artificial fats are created through a process called hydrogenation, which makes liquid oils more solid and extends the shelf life of processed foods. Trans fats not only raise LDL cholesterol but also lower HDL (good) cholesterol, significantly increasing the risk of heart disease, stroke, and type 2 diabetes when consumed in excess. Due to their harmful effects, many health authorities recommend avoiding trans fats altogether. Check food labels for “partially hydrogenated oils” to avoid hidden trans fats in packaged foods.
With that said, I’ll never advocate for cutting out any food group entirely, as this often backfires as you feel restricted and deprived. Instead, prioritise including as many varied, nutrient-dense, minimally processed foods in your diet as you can, leaving less room for highly processed foods which you can consume in moderation.
Sources of Trans Fats:
Processed and Fried Foods: Many commercially baked goods like cookies, cakes, and pastries contain trans fats, as do many fried foods and snacks like chips.
Margarine and Shortening: Some types of margarine and shortening contain partially hydrogenated oils, a major source of trans fats.
Fast Food: Many fast food items, especially those fried in hydrogenated oils, can contain trans fats.
The best source of fats
There is no single best source of fat - rather, by opting for a variety of unsaturated fat sources, smaller quantities of saturated fats, and limiting trans fats, you can support your overall health, protect your heart, and enjoy the many benefits that healthy fats offer.
Variety is key - without it, you could be missing out on essential fatty acids like omega-3, which we need for brain health and lowering inflammation, plus by eating a variety of foods, you’ll be obtaining a wide array of vitamins, minerals and phytonutrients, each with their own individual health benefits.
Tips for Getting Started with Macronutrients
It’s all well and good having this knowledge, but how can you put it into practice? Here’s my top tips, which my FREE Macronutrients 101 Guide will take you through step-by-step!
First, pay attention to your diet
Rather than doing a full overhaul and changing everything at once, the first step is to just become aware of what you’re currently eating - then looking at your diet through the lens of macronutrients. What foods contain what nutrients?
For example, you might look at your breakfast and realise it’s predominantly carbohydrates, with little to no sources of fats or protein.
Next, identify areas for improvement
Reflecting on your current diet, what areas are lacking? Are you eating lots of carbs but little protein? Is most of your fat intake coming from saturated or trans fats?
This isn’t about tearing apart your diet - it’s also important to reflect on things that you’re doing well!
Finally, start making small, gradual changes
Don’t try and change everything all at once - you’ll get overwhelmed and go straight back to old habits. Instead, pick one area of improvement to focus on this week, and make a plan for how you’ll do that.
For example, if you’ve noticed you’re not getting any protein with your breakfast, buy some yogurt or eggs to include each morning.
And if you’re really not sure where to improve, just download Macronutrients 101 - it’s completely free!
Get results with macros today
You might still have questions…
‘Do I need to count macros?’
‘How much of each macro do I need to consume?’
My free guides are a fantastic starting point - including the Protein Guide + Macronutrients 101…
But if you’re serious about getting results, a key part of diet success is accountability.
Performance Macro Coaching uses the power of macronutrients to match your nutrition with your training and your goals, to help you feel, perform and look your best.
Join today - use the code MACROS101 for £20 off your first month!
What are you waiting for? Let’s do this!
I hope this guide on macronutrients has been helpful. If you take anything away from this guide, remember that small, realistic changes that you can build upon are going to be far more effective than dramatic fad diets and restricting entire food groups for getting results that last.
If you want even more reading on macronutrients, check out this article on exactly how to prioritise your nutrition - from protein, carbs and fats, to hydration and supplements, you’ll learn what’s most important to focus on!
Questions? Get in touch! You can contact me here or find me on social media - linked below - where I'm always happy to answer any questions.
