Breaking Down Macros

by Lisa Thiel, Head of our LIFTOFF Nutrition Program

Chances are you have heard all about calories, maybe even spent time tracking and counting them. You have probably also heard that calories in vs calories out = weight loss or gain!

What is all this talk about “macros?” Are they the same thing as calories? What are they and why do they matter to YOU?

Simply put not all calories are created equal. While tracking calories is a good place to start and can be an effective weight management tool the real magic for changes in performance, overall energy, and body composition (body fat vs lean muscle) happens when you pay attention to macros.

What are the Macros?
Protein | Carbohydrates | Fats

Protein

Protein is found in every part of your body including your organs, tissues, muscles, and even your hormones.

We love protein because
It helps us maintain muscle while losing body fat! Protein also helps muscle growth when you’re trying to get stronger.

Protein is made up of amino acid, the building blocks of muscle. These are essential for muscle repair and recovery.

Fun fact
Protein has the highest thermic effect of food, aka it uses the most energy to digest.

Where can you find it?
Meats, fish, eggs, and animal products are the most common sources of protein. Beans, tofu, and some veggies also have small to moderate amounts of protein.

Carbohydrates

Carbs get a bad rap but eating carbs in the right proportion will help keep your brain and muscles strong and fresh! Carbs are the gas that keeps our engine running.

We love carbs because:
Carbohydrates are stored in muscles as glycogen and are the most readily available macronutrient when training.

Eating carbs after your workout replenishes the glycogen stores you used! This is important to help improve performance and recover properly.

Fun Fact:
Carbohydrates are the body’s preferred energy source.

Where can you find them?
Veggies, fruits, and grains along with most of the less favorable processed food items in the grocery store.

Fat

"...fats play an imperative
role in our ability to 
survive and thrive."

“As humans, we are evolutionarily hardwired to consume high-fat foods first.” Fats keep us feeling full and just like protein and carbs play an important part in our ability to thrive.

We love fats because:
Fats insulate your body, protect your vital organs, and assist with brain function. Omega-3 fatty acids, EPA, and DHA support cardio and joint health

Fats help get fat soluble vitamins like A, D, E, and K into your body’s systems.

Fun fact:
1g of fat packs TWICE the caloric punch compared to 1 gram of protein or carbohydrates! At 9kcal per gram, overeating fat can throw a wrench in your personal goals.

Where can you find it?
We want to specifically focus on healthy fats like, nuts, coconut/olive/sesame oil, avocado, fish, egg yolk, and ghee.

Check out the Food List below to help you identify foods in each macronutrient category.

Knowing the basics for calories and macronutrients are a great place to start, but if you’re looking for help creating a plan for your individual goals, build muscle, have energy throughout the entire day, feel fueled and strong for your workouts, and finally getting rid of any anxiety or guilt around food — we suggest talking to one of our LIFTOFF Nutrition Coaches.

Our coaches know that there is more than one piece to the nutrition puzzle. We create individualized plans and help you create healthy and sustainable nutrition habits and patterns.

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