Understanding Macros: A Guide for Women's Running and Triathlon Nutrition

Macros, short for macronutrients, are the three primary nutrients that make up our calories: protein, carbohydrates, and fats. Each macronutrient provides your body with energy and plays a unique role in your overall health and performance.

1 gram of protein = 4 calories
1 gram of carbohydrates = 4 calories
1 gram of fats = 9 calories

As you can see, protein and carbohydrates provide the same amount of energy per gram, while fats are higher in calories.

Why Should I Learn About Macros?

Understanding macros is essential for anyone serious about their health and fitness, especially if you have specific goals like improving endurance, building muscle, or losing body fat. By learning about macros, you can tailor your nutrition to meet your individual needs and achieve your goals more effectively.

Why Do People Count Macros?

Counting macros helps you make informed food choices and ensures you get the right balance of nutrients to support your training and recovery. It's similar to counting calories, but it takes things a step further by focusing on the quality of those calories and how they support your specific goals.

Breaking Down the Macros

Protein

Protein is crucial for muscle repair and growth, especially for active individuals. It supports muscle protein synthesis, which is vital for maintaining and building muscle mass. Protein also has a high thermic effect, meaning it requires more energy to digest, which can aid in weight loss by increasing satiety and boosting metabolism.

Sources of Protein:

Lean meats (chicken, turkey, beef)
Fish and seafood
Eggs
Dairy products (Greek yogurt, cottage cheese)
Plant-based options (beans, lentils, tofu)

Carbohydrates

Carbohydrates are your body's preferred source of fuel. They break down into glucose, providing energy for your muscles and brain. Carbs are also essential for replenishing muscle glycogen stores, which are crucial for sustained endurance and power during workouts.

Fibre, a type of carbohydrate, is important for digestion and gut health. Aim for 25-30g of fibre per day, incorporating both soluble and insoluble fibre.

Sources of Carbohydrates:

Fruits and vegetables
Whole grains (brown rice, oats, quinoa)
Legumes (beans, lentils)
Starchy vegetables (sweet potatoes, squash)

Fats

Fats are vital for absorbing certain vitamins, balancing hormones, and providing essential cushioning for your organs. A nutritious diet should include healthy fats, with a focus on unsaturated fats.

Sources of Healthy Fats:

Avocados
Nuts and seeds (almonds, chia seeds, sunflower seeds)
Fatty fish (salmon, mackerel)
Olive oil and other plant-based oils

How to Incorporate Macros into Your Diet

To give your body the proper fuel it needs, aim for a balanced approach that includes a variety of foods from all macronutrient groups. Use the guidelines above to ensure you're getting the right balance of protein, carbohydrates, and fats to support your training and recovery.

For those who prefer a more structured approach, tracking your macros can be incredibly helpful. Many apps allow you to calculate and monitor your macronutrient intake, making it easier to stay on track and meet your nutritional goals.

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