This is especially true if you aren’t used to eating so many carbs. Give yourself time before switching things up. Unless you have plateaued, you do not need to change your macros. Never change your macros if you’re still making progress.Some newbies wonder if they should lower their macros as they lose weight. ( find out how to adjust your macros here) Give your numbers a try for a few weeks and then add more or take some away depending on the results you’re looking for. You will definitely need to fine tune your macros as you go. And, let me know how your progress is going.Use your first calculations as a starting point and move from there. Stay tuned for even more info on macros, nutrition, myths and facts. Understanding more about what macros are and how to fit them in will help you continue to make improvements. This protein is meant to support your blood sugars and energy during your workout session.įood Sources: Chicken, turkey, bison, buffalo, beef, pork, fish, eggs, Greek yogurt, cottage cheese, lentils and beans, protein supplements (shakes and bars), etc.įat: Needed for energy at lower intensity, brain function, hormone regulation (sex hormones, thyroid, mood), and satiety.įood Sources: Naturally occur in fuller fat protein options (full egg/yolk, beef, fatty fish, full fat dairy, etc.), oils (coconut, olive, avocado), butter, ghee, nuts, nut butters, seeds, etc. Be sure to integrate protein that’s easier to digest with your pre and post workout carbs. Protein is not an effective fuel source, so loading up on too much protein before a workout just makes it heavy and tougher to digest. ![]() Protein: Needed for supporting lean muscle, immune support, and satiety. Be sure to integrate some carbs with your pre and post workout nutrition.įood Sources: Vegetables, fruits, starchy vegetables such as peas, potatoes, squash, rice, quinoa, oats, pastas, etc. Carbs are needed to grow your muscles (read: improved body composition). Carbs are most important for activities like strength training, running, and high intensity (anaerobic). The basics of tracking macros …Ĭarbohydrates (Carbs): Needed to fuel your brain and body. You will also find that it becomes harder to fit large quantities of cake into a day, for example, because the cake will not only count towards carbs, but also raise your fat intake. So, choose more sweet potatoes than cake most of the time. I do emphasize that we should still prioritize foods that contain the highest amount of nutrients. If you need to get more carbs, you can choose between an apple, a sweet potato, a piece of cake, or any other foods that contains carbs. ![]() You have macro goals and ultimately, you can determine what foods to fill your macros with. For example, if your goal is to gain lean muscle and see more definition, you will need more carbs than someone who simply wants to be able to keep up with their grandchildren. ![]() You focus on the macronutrients (Carbs, Proteins, Fats) that make up your total calories and break those down based on your goals. What IS macro tracking?Īnyone still confused on what macro tracking is? Macro tracking (aka Flexible Dieting) is a way to track your intake to support your goals. Kind of like if you want to save money but have no idea what you actually spend money on (um hello Target and Sprouts). Without knowing what you are actually consuming, we can’t make adjustments. Just to reiterate, my number one goal with beginning macro tracking is creating awareness. ![]() How is your progress going? What did you discover by tracking? Remember the purpose behind tracking macros Alright, for some of you, you are one week into tracking macros by logging your food on MyFitnessPal (MFP).
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