![]() ![]() Counting Macros for Healthĭon't forget the importance of eating for health and well-being. Counting macros helps ensure they stay fueled. As an example, marathon runners need a diet with a high ratio of carbs for endurance. In fact, athletes were counting macros long before it became trendy. Macro ratios impact athletic performance too. It also helps to choose a ratio of macros that supports weight loss, typically higher protein and lower carb amounts. This tends to feel less limiting and restrictive than counting calories. If you're trying to lose weight, you can count macros by the gram instead of calories. When bodybuilders want to lose fat to slim down without losing their lean muscle gains, they shift to a higher percentage of protein, up to 35 or 40%. Macro counting is also useful for maintaining your current muscle mass. Counting Macros to Keep Muscle and Lose Fat Macro counting is useful for making sure you not only gain, but don't lose muscle mass you work so hard to put on in the gym. If you're focusing on growing muscle mass or even bulking for bodybuilding, you need to pay attention to protein intake. Protein is essential for building muscle tissue. There are several reasons you might want to start counting macros, but most people do it to achieve a specific goal: Counting Macros for Building Muscle and Bulking You may count the total number of grams of each macro or the percentage of your daily calories. Most people have no problem getting enough protein, but vegetarians and vegans must be especially aware of this macronutrient.Ĭounting macros means keeping track of the amount and ratio of macronutrients in your diet. Proteins are essential for muscle growth but also play a role in many functions in the body. Each gram of protein provides 4 calories of energy. Protein is mostly found in meats, poultry, eggs, dairy, and fish, and in smaller amounts in legumes, nuts, seeds, and vegetables. A healthy diet limits saturated fat intake and focuses on unsaturated, plant-based fats. The typical western diet is high in fat, especially saturated fats. Fats are in oils, dairy, meat, nuts, and seeds. Carbs are the biggest piece of the diet for most people.įats are the most energy-dense macronutrient, with 9 calories per gram. One gram of carbohydrates provides 4 calories of energy. ![]() The liver stores excess carbs for later use. They break down into glucose in the body and provide the main source of energy. Macros are the three types of nutrients that you need the most in your diet: carbohydrate, fat, and protein.Ĭarbohydrates are sugars, grains, starches, and fiber. Counting macros doesn't have to be exact down to a single calorie, but if you stay within a reasonable framework, you will see real results. While calorie intake is important to consider when meeting body composition goals, the ratio of the macros in your diet may be even more important.Ī few simple calculations can tell you how much of each to eat each day and the right ratio for muscle building. Macros are your macronutrients-protein, carbs, and fat.
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