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Understanding macros and micros nutrition is crucial for optimizing your health and fitness. This guide will break down the essentials of macronutrients and micronutrients, helping you fuel your body effectively.
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What are macros in macros and micros nutrition?
Macros are macronutrients, which are the three nutrients we need in larger amounts to function:
- Protein: The building blocks of the body, found in muscles, skin, immune cells, and more. Protein is essential for muscle growth, repair, and recovery, making it crucial for an active lifestyle. To ensure optimal muscle growth and repair, protein intake is vital when considering macros and micros nutrition.
- Fat: Fats can be used for energy and also transport fat-soluble vitamins (A, D, E, K) while maintaining cell structure. Fats help insulate the body, protect organs, and provide energy for physical activity.
- Carbohydrates: Carbohydrates are broken down into glucose for energy, with simple carbs being broken down faster than complex carbs. Complex carbs also contain fibre, which is important for gut health and maintaining energy levels during exercise.
What are micro in macros and micros nutrition?
Micronutrients are the vitamins and minerals our body needs in smaller amounts, but are still essential. Some common micronutrient deficiencies in the UK include:
- Folate (risk of anemia): Important for red blood cell production and energy levels. Balancing macros and micros nutrition also means ensuring sufficient folate to support red blood cell production.
- Vitamin D: Crucial for bone health, muscle function, and immune system support.
- Vitamin A: Supports eye health, immune function, and skin.
- Riboflavin: Helps convert food into energy and supports a healthy metabolism.
- Folic Acid: Necessary for cell division and growth, important during active lifestyles.
- Calcium, Magnesium, Potassium: Support bone, muscle, and nerve function.
- Iodine, Copper, Selenium: Important for thyroid function, antioxidant protection, and immune health.
Tips to get macros and micros nutrition right
Rather than just focusing on macronutrient ratios, it’s important to include plenty of nutrient-dense whole foods like:
Fruits: Provide carbs, fibre, vitamins, and antioxidants to support recovery.
Vegetables: Rich in fibre, vitamins, and minerals to fuel active lifestyles.
Nuts and Seeds: Offer healthy fats, protein, and micronutrients.
Legumes: Deliver complex carbs, fibre, protein, and micronutrients.
Meats and Eggs: High-quality protein sources for muscle growth and repair.
When planning meals, aim for:
- 1 palm-sized protein serving
- 1 fist-sized veggie serving
- 1 cupped hand carb serving
- 1 thumb-sized fat serving
This can help ensure you’re getting the right balance of macros and micros to support an active lifestyle.
Conclusion
Achieving a well-rounded diet with the right balance of macros and micros nutrition will fuel your body and enhance your overall well-being. Remember to focus on whole foods and varied meals to meet all your nutritional needs! Follow our official Facebook page now to receive more interesting information.
