A lot of people seem to be confused about what macronutrients (‘macros’) are, and there really is no need. Nutrition in itself is a very broad topic. However, the basics, (which is all you really need to know because you’ve got us to deal with the complicated stuff), are very simple. Here is a condensed version of the many pages of information I have fingered through in ActiveIQ’s Personal Training Manual (aka the PT bible) to make it less painful for you.
Micronutrients (micros): these include vitamins and minerals, which are vital to ‘unlock’ the energy from within the macros you consume. They’re also used for structure and function, as well as supporting and managing physiological processes in the body.
Proteins
Proteins are made up of a chain of ‘building blocks’ called amino acids (20 in total). These amino acids are categorised into 3 groups.
1. Essential amino acids (EAAs): of the 20 amino acids, 9 of them fall into this category. The body cannot synthesize these on its own, therefore they must be ingested through your daily diet. Once your body has a sufficient supply of EAAs, it can then produce the ‘non-essential amino acids’ (bear with me) on its own.
2. Non-essential amino acids (NEAAs): once the body has enough EAAs on board, it can begin to synthesize NEAAs.
3. Conditionally essential amino acids: these amino acids are found in many food sources. As long as there are sufficient EAAs, the body can make up for the rest, but it’s a good idea to get some conditionally EAAs into your diet and top up your reserves.
Sources of Protein
1. Complete protein: these foods contain all 9 EAAs in the amounts required by the body. They are mainly animal based products such as eggs, meat, poultry and dairy. There are some plant-based complete proteins too, like soy products and buckwheat, but… I’m a meat eater so I’ve never looked into it (feel free to educate me).
2. Incomplete protein: these are of lower nutritional value and do not contain all the EAAs, so they are generally plant based. Incomplete proteins include vegetables, cereals, grains, pulses and nuts. As their nutritional density is lower, you’ll have to consume a lot more of these foods to hit your protein goals (and before anyone pipes up, I’m not saying it can’t be done… I’m just saying I’d rather have a steak).
Functions of Protein
Protein does a whole bunch of things, but to sum it up in 3 key areas:
1. Structural: proteins are found in bones, connective tissue, collagen, skin, muscle and pretty much everything else. They make up approximately 20% of your total body weight. As you should already know, proteins repair your muscles and help them grow (which, let’s face it, is why we are all here after all).
2. Homeostatic: proteins are found in the hormones and other substances that regulate our bodily processes and control our reactions, such as white blood cells, insulin and enzymes.
3. Fuel: proteins can be used to fuel the body during endurance events and periods of fasting. This is why BCAAs are a nice little addition to your training (anyone who says otherwise is talking out of their arse, but that’s a topic for another day).
Protein Requirements
This is something I am often questioned about (usually outside of sessions when someone wants some free advice), and it’s difficult because it varies from person to person. However, there is a simple rule of thumb you can follow based on your level of activity, so you can have this one on me. Give it a go, run a bit of trial on it and take a few months to figure out what works for you (or you could actually book some floor time and have it sussed in about 15 minutes).
· Sedentary individual: 0.8 grams of protein per kilogram of body weight
· Recreational exerciser: 0.8 – 1.5 grams of protein per kilogram of body weight
· Endurance athlete: 1.2 – 1.6 grams of protein per kilogram of body weight
· Growing teenager: 1.5 – 2 grams of protein per kilogram of body weight
· Adult building muscle: 1.5 – 1.7 grams of protein per kilogram of body weight
· Advanced lifter: 2 – 2.2 grams of protein per kilogram of body weight.
These guidelines are by no means exact and as usual, there are many variables at play. Still, this is a good place to start.
Carbohydrates
Just so that we start off on the right foot, carbs do not inherently make you fat. Eating too many of them (especially the highly processed/refined shit) and not utilising the energy they produce – that’s what makes you fat. Carbohydrates are the fuel the body uses to actually build muscle, and if you’re clever, or can be bothered, applying different types of carbs at the right times can really enhance your training.
Think of it like this…
If you are trying to build a wall (muscle), you need bricks (protein) and labour (carb). Without a labourer (carbs) to build the wall (muscle), you’ve just got a shit pile of useless bricks.
Carbs fall into 1 of 3 categories based on where they sit on the glycaemic index (GI). For simplicity, this just means the rate at which they digest and convert into energy – the higher the GI, the faster the carbohydrate digests (more on this later).
1. Simple carbs (sugars): these break down very quickly and can be utilised as fast-acting energy. If the energy is not used, it is stored in the blood, muscles and liver. As a last resort (and only if you have eaten too many of these simple carbs), they will be stored in fat tissue.
2. Complex carbs (starch): these take longer to break down and therefore release energy at a slower rate.
3. Fibre: this doesn’t contain any energy, so don’t worry about it too much (side note: fibre can slow the breakdown of a fast digesting carb).
What’s the Glycaemic Index (GI) and How Can I Use It?
So, as I said, the glycaemic index is essentially a table that tells you how quickly a carbohydrate will break down to glucose (pure energy).
High GI = simple carbs (e.g. a handful of haribo)
Low GI = complex carbs (e.g. a bowl of porridge)
The GI serves as a useful tool to help you optimise your food timings. For example, if you know you are 100% having that Double Decker today, then have it, but have it after your training session and wash it down with a protein shake. Use it to refuel your body and build some muscle. Rather than depriving yourself of carbs completely, and never having a sandwich again because ‘bread is bad for you’ (bore off), start being a little smarter with your timings and you can still eat the foods you enjoy (just don’t be dick about it). I personally like to smash up the gym 6 times a week, and I always have a bagel with jam and peanut butter as well as 80g of Coco Pops half an hour before. On my way out I’ll treat myself to a Grenade protein shake and 3 Jaffa Cakes. It’s how you build muscle – bricks and labour.
Fats
There are many different types of fats, but guess what… I’m not going to go into this too much either. This post is about teaching you the bare minimum that you need to know about macronutrients, and why you need all 3, remember?
The 3 kinds of fat the body requires are:
1. Monounsaturated fats: these can help reduce inflammation and reduce levels of ‘bad’ cholesterol.
2. Polyunsaturated fats: these maintain a healthy heart, lower blood pressure and raise ‘good’ cholesterol.
3. Saturated fats: these aid in the enhancement of the immune system and liver.
Key Benefits of Fats
1. Your brain is actually made up of 60% fat. Healthy fats therefore act as a really powerful aid for cognitive function. So if you’re walking around feeling fatigued, having trouble with focus or concentration, or generally just feel brain dead, add a few more fats into your diet and it might just give your brain the kick up the arse it needs.
2. Fats synthesize steroid hormones which help control metabolism, inflammation, immune function, salt and water balance, development of sexual characteristics and the ability to withstand illness and injury (so you can keep hammering yourself in the gym).
3. Fat makes up the bulk of the cellular membrane and it goes without saying that our skin is made up of a very large number of cells. Without adequate fat consumption, our skin can become dry and chapped, opening pathways for infection to enter our bodies.
Take Home Message
All the above information is really simplified, and you still probably don’t even need to know half of it, but sometimes if you understand why you’re doing something, it makes it easier to adhere to. All I’m getting at is the fact that all 3 macronutrients work in unison are therefore vital.
The best way to get going is to ensure your diet is balanced (I’m all about balance). Aim for a daily intake of 50% carbs, 30% fat and 20% protein, then tailor this to your training if you’re serious about optimising your workouts.
Drink plenty of water (if you’re between 50-80kg, your optimum intake is 2.5-3 litres a day respectively)
Don’t skip breakfast (eating ever so slightly later in the day makes fuck all difference)
Try and opt for whole foods (and no, I don’t mean the whole bar of chocolate)
Get your healthy fats in (keep your brain happy)
Reduce your intake of highly processed foods (unless you enjoy feeling like shit).
That’s about it really…
Stay swole,
GetRed.
Key reference: Active IQ. (2017). Level 3 Certificate in Personal Training. Cambridgeshire: Huntingdon.
