You've probably heard people talk about "hitting their macros". It sounds technical, but the idea is simple. Macros, short for macronutrients, are the three main things food is made of: protein, carbohydrates and fat. Knowing what each one does makes it easier to put together meals that fuel your training and keep you full.
The three macros
Protein helps your body repair and build muscle, and it's the most filling of the three. You'll find it in meat, fish, eggs, dairy, tofu, beans and lentils.
Carbohydrates are your body's main fuel for harder training. Think rice, potatoes, oats, bread, pasta, fruit and vegetables. Carbs aren't the enemy. They're what gets you through a tough session.
Fat is important for your hormones and helps your body absorb some vitamins. Good sources include olive oil, avocado, nuts, seeds and oily fish.
How macros relate to calories
Each macro provides energy, measured in calories. Protein and carbohydrates both have about 4 calories per gram, and fat has about 9. That's why a small handful of nuts has more calories than it looks. It doesn't make fat bad, it just means portions matter a bit more.
Your overall calories decide whether you gain, lose or maintain weight. Your macros shape how you feel, how you train and how well you recover.
A simple way to build a meal
You don't need an app to eat well. Using your hand as a guide is an easy place to start:
- Protein. A palm-sized serve.
- Carbs. A cupped handful.
- Fats. A thumb-sized amount.
- Vegetables. Fill the rest of the plate.
Adjust from there. If you're training hard and always hungry, add more carbs. If you're trying to lose a bit of weight, keep the protein and veg up and trim the extras.
Start with protein
If you only change one thing, make it this. Including a good source of protein at every meal helps you recover from training and keeps you full for longer, which makes it easier to avoid snacking. A lot of people find breakfast is where they fall short, so eggs, Greek yoghurt or a protein smoothie are an easy fix.
Do you need to track?
Not necessarily. Tracking your food for a week or two can be a useful eye opener, because most of us are surprised by what we're actually eating. But you don't have to do it forever. Once you've got a feel for portions, the hand guide above does most of the work.
If tracking starts to feel stressful or takes the enjoyment out of food, stop. Eating well should fit into your life, not take it over.
Don't forget the basics
Macros aren't the whole picture. Eat plenty of vegetables and fruit for fibre and vitamins, drink enough water, and keep mostly to whole foods most of the time. Consistency over weeks and months matters far more than any single meal.
When to get proper advice
This is general information, not a meal plan. If you have a health condition, are pregnant, have food allergies or have had a difficult relationship with food, talk to your GP or a registered dietitian before making big changes.
