Macronutrients 101

The nutrients that provide energy—carbohydrates, proteins, and fats—are called macronutrients. Each macronutrient has a unique set of functions that affect your health. Better understanding these macronutrients and learning how to balance them to meet your unique nutritional needs can help you optimize your health and performance.

Carbohydrates

What are they? Carbohydrates are molecules made up of various types of sugar units. All carbs are eventually broken down into sugar (also called glucose) to be absorbed into your blood and used for energy by your cells. Carbs can be broken down into 2 major classes: simple and complex.

• Simple carbohydrates are sugars that are small and easily digested. They enter your bloodstream quickly and provide energy quickly. Some common names of simple carbs include glucose, lactose, and fructose. Because these types of carbs provide energy quickly, they’re best to use around activities where your body needs fast fuel to perform at its best, such as before or during a long run, ruck, or lift. Foods that contain simple carbs are often said to have a high glycemic index (GI), because they lead to a high and rapid rise in blood sugar.
• Complex carbohydrates are longer chains of sugars that your body must first break down before they can be absorbed into the bloodstream. They provide energy more slowly. Complex carbs are also sometimes referred to as starches or polysaccharides. Because complex carbs provide a slow release of energy to the body, they’re a great choice for when you’re not particularly active throughout the day, like when you’re sitting at a desk, driving, or eating a meal at the end of the day before winding down. Foods that contain complex carbs are often said to have a low GI, because they lead to a lower and slower rise in blood sugar.

What do they do? The primary role of carbohydrates is to be a source of energy, or fuel, used by your brain and body. After carbs are broken down into glucose, your cells turn that glucose into cellular energy (also known as ATP). Without ATP, cells won’t survive. Even at rest, your brain and central nervous system use the majority of available glucose to function. When you start exercising, your muscles begin to use more glucose to create the energy needed for muscle contractions. Both the brain and the muscles use glucose for energy; the utilization just shifts based on activity and need at any time. Carbs also provide nutrients important for healthy digestion, growth and development, and cardiovascular health.

Where do I find them? You can find carbs in a wide variety of foods. Simple carbohydrates are found in candy, soda, fruit juice, sports drinks, and fruit. Complex carbohydrates are found in whole-grains, beans, and starchy vegetables. You can identify the amount of carb in your food by looking at the Nutrition Facts label. If the food doesn’t have a label, such as an apple, a simple online search can probably give you a good idea.

How do I choose them? For everyday eating, choose natural and whole-grain carbs. Natural carbs, such as fruit and starchy vegetables, offer everything you need for optimal health. If the carbs you choose aren’t found in nature, but instead have been made in a kitchen or factory, such as bread, cereal, or tortillas, try to choose whole-grain options. Whole-grain carbs contain important nutrients like fiber, vitamins, and antioxidants. (Refined grains are often more processed, where the fiber and other nutrients have been removed.) By choosing natural and whole-grain carbs, you’ll also likely be choosing complex, low-GI carbs.

The main time to consider having simple carbs, such as a sports drink, refined grains, or other high-GI carbs, is before or during physical activity. These types of carbs are low in fiber and other nutrients, but they lower your risk for an upset stomach and they deliver sugar to your cells quickly for fast-acting energy.

How much do I need? The amount of carbohydrates you need depends on a variety of factors, including your goals, activity levels, and body size. The Acceptable Macronutrient Distribution Range (AMDR) for carbs in adults is 45–65% of your total daily caloric intake. That means, based on your individual calorie needs, 45–65% of those calories should come from carbs. You need less carbs (less fuel) when you’re less active or when your goal is to lose weight. You need more carbs when you’re very active or your goal is to gain weight. To estimate your carbohydrate needs easily, use the Power Plate. Just “power up” your plate with more carbs when your activity and energy needs are high, and “stand down” your plate when your activity and energy needs are low.

If you’re up for some calculations, follow these general guidelines (modify as needed):

• Light training: 3–5 grams of carbs per kilogram (1.4–2.2g/lb) of body weight per day
• Moderate intensity training for 60 minutes per day: 5–7 g of carbs per kg (2.2–3.2g/lb) of body weight per day
• Moderate- to high-intensity training for 1–3 hours per day: 6–10 g carbs per kg (2.7–4.5g/lb) of body weight per day 
• Moderate- to high-intensity endurance exercise for 4–5 hours per day: 8–12 g carbs per kg (3.6–5.4g/lb) of body weight per day

Proteins

What are they? Proteins are molecules made up of smaller units called amino acids. Just as 26 individual letters in the alphabet can create an entire language depending on the length of the letter chain and the order in which they’re placed, there are 20 different amino acids that make up the thousands of different proteins found in your body. Amino acids are categorized as nutritionally essential or nonessential.

• Essential amino acids are the amino acids that can’t be made by your body and must be supplied by your diet.
• Nonessential amino acids are those that can be synthesized by your body, so you don’t need to get them from your diet.

What do they do? Proteins provide your body with amino acids, and amino acids are the building blocks for nearly all of the tissues, molecules, and cells in your body. Your body is constantly breaking down proteins into individual amino acids and building them back up to provide what you need to function at your best. Most proteins function as building blocks for bones, muscles, skin, blood, and more.

Where do I find them? Dietary sources of protein—and therefore, amino acids—are found in animals and plants. Animal-based proteins (eggs, seafood, meat, etc.) and soy products have higher amounts of protein and more essential amino acids than other plant-based proteins (rice, legumes, etc.). Choosing a wide variety of whole-food protein sources can give you the amino acids necessary for optimal functioning and additional nutrients, such as vitamins and minerals. Some foods contain primarily proteins, while others are a mix of 2 or 3 macronutrients (see graphic for examples).

How do I choose them? Choosing a variety of whole-food protein sources will give you the various amino acids you need to perform at your best. Some animal protein sources, which contain high levels of saturated fat, have been linked to poor health. So it’s best to limit saturated fat in your diet and choose lean protein sources when you can. Generally speaking, protein sources with “less legs” are leaner. For example, eggs, fish, and plant proteins have no legs, chicken and turkey have 2 legs, and cows and pigs have 4 legs. Even when choosing protein with more legs, you can choose lean options, like 93% lean ground beef. While there are exceptions to this rule, this guideline will get you off to a good start.

How much do I need? Protein needs vary from person to person, but they won’t vary much for you on a daily basis the way carbs can. The AMDR for protein is 10–35% of total energy intake for adults. That means, based on your individual calorie needs, 10–35% of your calories should come from protein. To estimate your needs, use the Power Plate and fill ¼ of your plate with protein at each meal.

If you’re up for some calculations, follow these guidelines (modify as needed).

• General recommendations: 0.8–0.9 grams of protein per kilogram (roughly 0.4g/lb) body weight per day
• Endurance athletes: 1.2–1.4 g/kg (roughly 0.6g/lb) per day
• Resistance athletes: 1.6–1.7 g/kg (roughly 0.7g/lb) per day

Fats

What are they? Fats, also known as lipids, include a broad range of molecules that play various roles in your body. When discussing macronutrients, we’re talking specifically about dietary fats, or the fats that come from food. There are 2 main types of dietary fats:

• Saturated fats have a chemical chain that’s “saturated” with hydrogen atoms.
• Unsaturated fats have a chemical chain with at least one double bond, which doesn’t contain the maximum number of hydrogen atoms.

Why do the differences in chemical structures matter? Whether a fat is saturated or unsaturated plays a big part in how it acts and what it can do to affect your health.

What do they do? Dietary fats are a source of energy and can play an important role in cellular protection and function. Fat is a great energy source because it’s calorie dense. Fat offers more calories (9 calories per gram of fat) than protein or carbs (4 calories per gram of protein and carb). This means you can use dietary fat as an energy-dense food source. Most of the protective properties of fat come from unsaturated fat. Increasing how much unsaturated fat you eat can help maintain the health of your cells in your brain and body and decrease inflammation in your body. You also need dietary fat to digest, absorb, and use important fat-soluble vitamins such as A, D, E, and K.

Where do I find them? Many foods that contain dietary fats have a mix of both saturated and unsaturated fats, though some have higher levels of one over the other. The most common sources of saturated fats are meats and animal products. The most common sources of unsaturated fats come from plants. Some foods contain primarily fat, while others are a mix of 2 or 3 macronutrients (see graphic for examples).

• Saturated fats: Examples include lard, dairy products, butter, and foods baked or fried using saturated fats, such as fast food and baked goods.
• Unsaturated fats: Examples include vegetable oils, nuts, avocados, and seeds.

How do I choose them? Choose plant-based fat sources to get more unsaturated fats. (There are exceptions to these guidelines, of course. For example, fish is a rich source of unsaturated fat. Similarly, coconut oil and palm oil are plant based, but they’re actually higher in saturated fat.)

How much do I need? The AMDR for fat is 20–35% of total daily energy intake for adults. That means, based on your individual calorie needs, 20–35% of your calories should come from fat. Just pay attention to the type of fat you eat.

• Saturated fats: According to the Dietary Guidelines for Americans, less than 10% of your daily calories should come from saturated fat. The American Heart Association’s recommendation is slightly lower, at 5–6% of daily calories coming from saturated fats. While it’s important to reduce how much saturated fat you eat, it also matters what you replace it with.
• Unsaturated fats: Most of your daily fat intake should come from unsaturated fat. Replacing saturated fat with unsaturated fat in your diet can lead to better health and performance.

To easily estimate your needs, use the Power Plate. You can probably reach your daily fat goal by just having a small serving (about 1–2 tablespoons) of unsaturated fat at each meal. Remember, fat is dense in calories, so a little goes a long way. If you’re preparing for activity, you can leave fat out of your meals before and during activity to reduce the risk of stomach upset.

The path toward better  nutrition can be incredibly rewarding—and challenging—so don’t worry if you feel overwhelmed. Start by focusing on one macronutrient at a time. Read about it, look for it on food labels, try different versions of it from your local grocery store, and find the right amount for you before moving onto the next one. After some time, you’ll have a deeper understanding of the types and amounts of macros that are right for you.