Macronutrients 101
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Macronutrients 101
A Guide to Maximizing Your Macros
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While your body is constantly taking in the nutrients it needs to survive, three nutrients in particular are the driving forces behind your body’s functions. Carbohydrates, proteins, and fats, known as macronutrients, make up your daily calorie count and everything you eat consists of a combination of these three nutrients.
By understanding what each macro does for your body, you can break down the central elements of what you’re consuming and see foods as more than just healthy or unhealthy. As carbohydrates, protein, and fats all work in tandem to help you survive, they each play a different role in sustaining you. And properly balancing them can get you closer to your fitness goals and achieve a level of wellness that fulfills you.
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Carbohydrates
Carbohydrates are necessary for your body’s processes because they serve as your main energy source. Consuming carbohydrates gives your body instant energy by turning food into glucose, or blood sugar, to power you. They also give you fuel for the long haul by storing unused glucose in your muscles for when you need it in the future.
Carbs may have a bad reputation, but in truth, they’re an essential nutrient that gives you the ability to physically and mentally exert yourself. Just be mindful of overeating refined carbs, like white bread or desserts with heavy amounts of added sugar. They’ll slow you down in the long run, so it’s better to focus on getting your macros in from complex carbs like whole grains and vegetables.
Protein
A common misconception is that protein is only valuable for athletes and helps those who live a deeply active lifestyle. But no matter how much you work out, protein is still a vital macronutrient for anyone. They’re made of organic compounds called amino acids, and serve as building blocks for your body. It repairs the old cells in your body and builds structures for new cells, helping you rebuild tissue, digest food and regulate hormones.
When balancing out macronutrients, athletes do often include more protein in their diets to maintain their muscle mass and prevent muscle breakdown. This might be an ideal choice for you if you’re working out more, so keep your activity level in mind when tracking your macros. Pumpkin seeds, hummus, oats and our plant-based proteins are great sources of extra protein.
Fats
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Avoiding fats may seem like an efficient way to stay healthy, but fats are crucial for developing your body and keeping you safe. They give you energy, fight inflammation, and protect your cells. When creating a nutrition plan to balance out your macronutrients, it’s important to include healthy fats. They can also slow down your digestion process, keeping you fuller for longer and helping you from overindulging.
Just like with carbs, there are “good” and “bad” fats. Artificial trans fats and saturated fats are the types we’ve been historically taught to avoid, and for a good reason—these are the fats that can contribute to chronic health conditions like type 2 diabetes and heart disease. If you’re tracking your macros, make sure to incorporate monounsaturated and polyunsaturated fats instead. These fats, like avocado, peanut butter and tofu, promote a healthy lifestyle while giving you flavorful foods that satiate you.
Balancing Your Macros
There’s no one-size-fits-all plan for creating a practical macronutrient ratio. Every nutrition program works differently for people, which is why it’s crucial to learn what works best for your body and satisfies you. To get an idea of how to plan your macros, the United States Department of Agriculture recommends adults consume 45-65% of their daily calories from carbohydrates, 10-35% from protein, and 20-25% from fat.
That’s just a baseline recommendation—there are other healthy ways to split your macros. Depending on the plan, they can help you achieve specific fitness goals or maintain wellness levels you’re already at. To create your own macronutrient plan, you can calculate the number of calories per nutrient and adjust for what feels best for your body and intentions:
1 gram of carbs = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 4 calories
Macronutrients make up calories, but counting calories sometimes isn’t the best way to go about your wellness journey. So by understanding the elements and benefits that actually go into calories, you can maximize your nutrition goals and create a personalized plan without wasting time and energy.
At Abbot’s Butcher, we’re passionate about plant-based cuisine that helps you fill your nutrition requirements without sacrificing good taste. Our three proteins were crafted with a balance in mind; each contains a healthy proportion of macros guaranteed to empower you and your body.
Our Slow Roasted Chick’n, filled with savory and tender pieces, is high in protein and low in fat, making it an ideal plant-based meat substitute.
5g carbs
14g protein
0.5g fat
For a richer, umami flavored product, try out our Savory Ground “Beef”, filled with a protein-forward ratio:
5g carbs
18g protein
4.5g fat
And if you’re in the mood for a versatile and fulfilling meal, include our Spanish Smoked “Chorizo” into your dish.
6g carbs
15g protein
6g fat
By tracking your macros and recognizing the breakdown behind your calorie count, you can support your body with the proper fuel ratios it needs to sustain a robust lifestyle.