Unlock Your Fitness Potential with Proper Nutrition

At JMcQ Fitness, we understand that nutrition plays a crucial role in achieving your fitness goals.

Our Nutrition Guide is designed to provide you with the basics of nutrition to support your healthy diet and enhance your exercise routine.

 

People in fitness often speak about Macros, but what are they?

Macros is short for macronutrients, which are the three main categories of nutrients that provide energy (calories) to the body and are essential for overall health. The three macronutrients are carbohydrates, proteins, and fats.

Here's a brief explanation of each:

 

Carbohydrates are the body's primary source of energy. They are found in foods such as grains, fruits, vegetables, legumes, and dairy products. Carbohydrates are broken down into glucose (sugar) during digestion, which is used by the body for immediate energy or stored in the muscles and liver as glycogen for future use. Carbohydrates provide 4 calories per gram.

 

Proteins are essential for building and repairing tissues, synthesising enzymes and hormones, and supporting immune function. Foods rich in protein include meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. Proteins are made up of amino acids, which are the building blocks of protein. There are nine essential amino acids that the body cannot produce and must be obtained from the diet.

Proteins provide 4 calories per gram.

 

Fats are a concentrated source of energy and play a vital role in cell structure, hormone production, insulation, and nutrient absorption. Healthy fats include monounsaturated fats and polyunsaturated fats, found in foods such as avocados, olive oil, nuts, seeds, and fatty fish. Saturated fats and trans fats, found in foods like butter, red meat, and processed foods, should be limited for heart health.

Fats provide 9 calories per gram.

 

In addition to providing energy, macronutrients also have specific roles and functions in the body:

Carbohydrates provide quick energy and are essential for brain function and physical activity. Complex carbohydrates, found in whole grains, fruits, and vegetables, provide sustained energy and fibre, which aids in digestion and helps regulate blood sugar levels.

Proteins serve as the building blocks of muscles, bones, skin, and other tissues. Protein is crucial for muscle repair and growth, immune function, and enzyme production. It also helps keep you feeling full and satisfied after meals.

Fats are essential for absorbing fat-soluble vitamins (A, D, E, and K), supporting brain function, and providing a source of long-term energy storage. Healthy fats are important for heart health and overall well-being.

Balancing your macronutrient intake according to your individual needs, goals, and preferences can help support overall health, energy levels, and athletic performance. It's important to prioritise whole, nutrient-dense foods and maintain a balanced diet that includes a variety of macronutrients for optimal health and well-being.