Back to the basics
We often hear the term “macros” but what exactly are they?
Macros are a short term for macronutrients, which are known as the main nutrients that make up the food that we eat: Carbohydrate, Protein and Fat. 
These are the nutrients that are needed in large amounts as they provide the main form of energy for our body.

 Carbohydrates // yes, they’re totally our best friend
The most important macronutrient is Carbohydrates as it is recommended that 45-65% of our diet comes from carbohydrates per day. Carbohydrates provide the fuel for our body particularly during a workout. Carbohydrate rich foods include: fruit, vegetables, wholegrain/whole meal bread, whole meal pasta and oats. It is vital to consume carbohydrates before a workout so that we can use them as energy. If you don’t normally like consuming food before a workout, I’d still recommend trying to get in something small such as half a banana. If you workout on an empty stomach your body will start burning muscle instead of energy which will result in muscle loss.

Protein // aka, the muscle contributor
Protein is a vital macronutrient for repairing and building bones and muscles in our bodies. It is recommended that 10-35% of your daily intake comes from protein (depending on needs).
Protein rich food sources include: lean meats, poultry and fish, eggs, greek yogurt, nuts and seeds, legumes and beans.

Fat // natural, natural, natural
Lastly we have fat, which contributes to 20-30% of your daily intake. You might be thinking, “Why are you telling me to include fat in my diet? Isn’t fat bad for me? “Well truth is that there are fats known as “good” and “bad” fats and it is important to know the difference between the two.

Fats, which are solid at room temperature, also known as saturated fat, and trans fat are potentially harmful to your health. Trans fat sources include: fried foods, margarine, baked goods and processed snack foods. These fats should be avoided. Saturated fats are found in high-fat meats and dairy products and should be used sparingly as an excess consumption of these foods can lead to increased risk of heart disease.

Now to the good fats! The good fats are known as monounsaturated and polyunsaturated fats, which are liquid at room temperature and can, improve your blood cholesterol level and decrease your risk of cardiovascular disease.
Healthy fats include: nuts, seeds, vegetable oils (olive oil), peanut/almond butter, avocado, salmon, tofu and soybeans.

TAKE HOME MESSAGE
The takeaway message from this topic today is to understand how important it is to be including all of these macronutrients in your diet to ensure that you are consuming a balanced diet that is promoting good health. There is no 1 magic “super food” or “special diet”. It is all about consuming a variety of foods from all 3 macros (carbs, protein + fats).
If you can zoom out and look at your meals throughout the day and can see that you are including all three macros in your meals, you are doing all the right things!

Example of Coach Brie Reichman’s plate or most meals consumed.. if you’re a visual learner this will work in your favour to understand the breakdown of macros.

The next time you look at your meal or plate have a look at the break down. Check out what is the protein source, point out which food is fueling your energy from carbohydrates and then discover which food is holding the natural fat (hint: avocados are life – nom nom nom).

Bries take home message + reminder: EAT SH!T, FEEL SH!T, simple!

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