Achieving your fitness goals is about so much more than just hitting the gym. Next to sleep, it’s about nourishing your body with the right nutrients. These nutrients support your workouts and overall well-being. That’s why we’re breaking down the essentials of macronutrients – the building blocks of a healthy diet.
Think of your body as a high-performance machine. Just like a car needs the right fuel to run smoothly, your body needs the right nutrients to perform at its best. Proper nutrition provides the energy you need to power through workouts, the building blocks to repair and build muscle, and the essential micronutrients (vitamins and minerals) to support overall health and vitality. Whether you’re aiming to build strength, increase endurance, or simply improve your overall well-being, understanding the role of macronutrients is key to unlocking your full potential.
Understanding macronutrients
Macronutrients are the nutrients your body needs in large amounts to function properly. They provide energy, support growth and repair, and help regulate various bodily processes. There are three main types of macronutrients:
- Carbohydrates: The body's primary source of energy
- Proteins: Essential for building and repairing tissues, including muscles.
- Fats: Important for hormone production, cell function, and nutrient absorption.
To understand how these affect your energy intake, it’s helpful to know their caloric values:
- 1 gram of carbohydrates = 4 kcal
- 1 gram of proteins = 4 kcal
- 1 gram of fats = 9 kcal
Carbohydrates: The energy powerhouse
Carbohydrates often get a bad rap, but they’re crucial for your body to function properly. They’re broken down into glucose, which your cells use for energy. Carbohydrates are a collective name for sugars. There are different forms of carbohydrates, including glucose, fructose, lactose and galactose. Sugar is necessary for survival, and if you have zero sugar in your blood, you would die immediately.
People who claim that sugar is evil do not fully understand the complexity of the human body. The human body simply cannot function without sugars. The molecule that sugar is composed of is called glucose. Our body recognizes only glucose and does not differentiate where that glucose comes from. For example, it can come from broccoli or a can of cola. Yes, there is sugar in broccoli too!
Therefore, the intake of sugar is not inherently “bad” or unhealthy. Ultimately, it’s all about finding the right balance.
Sources of carbohydrates:
We encourage choosing complex carbohydrates, which are rich in fiber and provide sustained energy. These include:
Whole grains: Brown rice, quinoa, oats, whole wheat bread and pasta
Vegetables: Broccoli, spinach, kale, carrots, sweet potatoes
Fruits: Apples, bananas, berries, melons
Legumes: Lentils, chickpeas, black beans, kidney beans
Simple carbohydrates, found in foods like sugary drinks, candy, and processed snacks, provide quick bursts of energy but can lead to blood sugar spikes and crashes. We recommend limiting these in your diet.
Fiber, the unsung hero
Fiber is an essential nutrient that plays a vital role in digestive health, blood sugar control, and weight management. It is a type of carbohydrate your body can’t digest, but it has a number of benefits for your overall well-being.
There are two types of carbohydrates: simple and complex. Simple carbohydrates contain small amounts of fiber, can cause a rapid spike in blood sugar, and are not very satiating. On the other hand, complex carbohydrates are higher in fiber, help prevent blood sugar spikes, and keep you feeling full longer.
To support optimal health, aim for 25 to 40 grams of fiber each day. For comparison, our ancestors, the hunters and gatherers, likely consumed over 140 grams of fiber daily! While it may seem challenging to hit those numbers, it’s important to get as much fiber as possible, especially if weight loss is one of your goals. Fiber keeps you feeling full, which helps prevent overeating.
Fiber can be found in a variety of whole foods, including vegetables, fruits, rye, nuts, and seeds. If you find it hard to get enough fiber through food alone, you can supplement your intake with products like psyllium husks. Make fiber a priority in your diet for better digestive health, stable blood sugar, and effective weight management.
High fiber foods
Vegetables: Broccoli, Brussels sprouts, artichokes, spinach
Fruits: Apples, bananas, raspberries, pears
Legumes: Lentils, chickpeas, black beans
Grains & seeds: Oats, quinoa, chia seeds
Proteins: The building blocks
Protein is an essential nutrient that plays a crucial role in building and repairing tissues, including muscles. It also supports hormone production, immune function, and contributes to satiety, helping you feel full and satisfied after meals.
What are proteins made of?
Proteins are made up of amino acids, some of which our body can produce on its own, while others must be obtained through our diet. There are two main sources of protein: plant-based and animal-based.
Plant-based protein sources include nuts, vegetables, and legumes.
Animal-based protein sources include meat, fish, eggs, and dairy products.
Both sources offer essential amino acids, but it’s important to vary your protein sources to ensure you’re getting a well-rounded intake.
Protein for weight loss and muscle gain
Protein plays a key role in weight management. It helps keep you full longer, which can prevent overeating and support weight loss. Additionally, protein is vital for muscle growth and maintenance. Strong muscles are not only important for overall strength, but they also burn more calories throughout the day, even when you’re not working out.
For those aiming to lose weight or build muscle, it’s important to consume enough protein to support your goals. We recommend the following daily intake:
Women: 80 to 120 grams of protein
Men: 100 to 180 grams of protein
While protein shakes can be a convenient way to supplement your intake, we recommend prioritizing whole food sources for optimal satiety and nutrient absorption.
Fats: The essential nutrient
Fats are often misunderstood, but they play a vital role in your health. They help with hormone production, cell function, and the absorption of fat-soluble vitamins (A, D, E, and K).
Why are fats necessary?
Every cell in our body contains a layer of fat, which means fats are fundamental for building and maintaining healthy cells, including muscle cells. They are involved in a variety of important processes, from supporting brain function to aiding in the transport of nutrients throughout the body.
Types of fats:
Saturated fats: Found in foods like full-fat dairy, coconut oil, and red meat. Consume in moderation.
Unsaturated fats: Beneficial for heart health and overall well-being. Found in olive oil, avocados, nuts, and fatty fish.
Omega-3 fatty acids: Crucial for brain health, heart health, and reducing inflammation. Found in fatty fish like salmon, mackerel, and sardines.
It’s important to distinguish between healthy fats and harmful fats, such as trans fats (found in many processed foods like cookies and candies), which can negatively affect your health.
Fat in your diet - don't be afraid of them
A well-balanced diet includes fats in moderation. While fats are more calorie-dense than carbs and proteins, consuming moderate amounts will not cause weight gain. In fact, including fats in your meals helps you feel fuller for longer and can improve overall satiety. A combination of carbohydrates, proteins, and fats is key to a well-rounded meal that supports your body’s needs.
For those focused on strength training, fats are particularly important. Studies show that the best results in strength training come when 40% of your energy intake comes from fats. This can be challenging, especially since many people’s diets are higher in carbohydrates. If your goal is to gain muscle and strength, aim to get at least 20% of your energy intake from healthy fats.
High-fat foods
Fish: Salmon, mackerel, sardines, tuna
Oils: Olive oil, coconut oil, avocado oil
Nuts & Seeds: Almonds, walnuts, chia seeds, flax seeds
Avocado: A great source of healthy fats and fiber
Dairy: Full-fat yogurt, cheese (in moderation)
Eggs: A good source of protein and healthy fats
Finding the right balance
Ultimately, a healthy diet is about finding the right balance of macronutrients to support your individual needs and goals. At B-One, our expert trainers can help you create a personalized nutrition plan that aligns with your fitness journey.
Do you need help with nutrition and wellbeing? Our personal trainers are more than happy to help you become the best version of yourself.
