Macros Explained

PROTEIN - GROWTH AND REPAIR 

What does it do?

Protein promotes growth and repair within our bodies. 

Whether you are recovering from a workout or healing from an injury, protein serves as the foundation for repair. 

What are the protein sources?

Animal sources of protein come from lean meats and fish. 

Protein is also found in non-animal products such as beans and lentils, but although these foods are a great source of protein, they are usually a higher source of carbohydrates. 

How much should I be consuming?

Every individual is different hence why I won’t throw a specific number at you. Instead aim to consume a protein source with every meal. 

For example greek yoghurt for breakfast, chicken with lunch and fish with dinner. 

CARBOHYDRATES - YOUR ENGINE’S FUEL 

What does it do?

Carbohydrates are the body’s primary source of energy, fueling everything from daily activities to intense workouts. They provide energy for brain function and sustained physical performance. 

What are carbohydrate sources?

Fruits and vegetables should always be the first pick for carbohydrates. However, carbohydrates are also found in oats, rice, pasta and breads.

Always opt for nutrient-dense carbohydrate sources throughout the day that offer sustained energy release. 

How much should I be consuming?

Carbohydrate requirements vary based on your activity levels. 

If you are a highly active person, then your carbohydrate intake generally should be higher. Generally, they make up to 45-65% of your total daily calories. 

FATS - ESSENTIAL, BUT OFTEN MISUNDERSTOOD NUTRIENT

What does it do?

Fats are often misunderstood. However, they play a crucial role in nutrient absorption, brain function and hormone production; making them ESSENTIAL to a balanced diet and overall health and well-being.

What are fat sources?

Healthy fat sources can be found in foods such as avocados, nuts, olive oils and fatty fish. They may look like a smaller portion of your plate but are extremely nutrient-dense. 

How much should I be consuming?

Aim for about 20-35% of your total daily calories to come from healthy fats. Fats are more calorie-dense, hence why our portions are slightly smaller. This however does not mean this macro should be left out. 

Incorporating a balanced mix of these macronutrients into your diet sets the stage for optimal nutrition, supporting growth, energy and overall health!

Remember, however, individual needs always vary, so someone’s recommended intake may not be the same for another. As a general rule; when eating a meal; aim to incorporate a protein source, a carbohydrate source and a small fat source.