Let’s start with the basics. What are macronutrients? They are the foundations of our nutrition providing us with essential nutrients and energy. Being essential means that our body cannot produce them, and they must be obtained from food. There are three types: carbohydrates, proteins, and fats.

Carbohydrates are the body’s preferred energy source. They provide us with a quicker burst of energy-- think of the horsepower in a car. Carbs are excellent fuel for high intensity exercise. Sources of carbs include fruits, grains, beans, oats, veggies, juice, milk, and quinoa.

Fats also provide energy to the body but at a slower pace. They will provide energy during longer bouts of exercise and steady energy throughout the day-- think of miles per gallon in a car. They also play a role in insulation, cell membranes, and absorption of vitamins. Sources of fats include olive/olive oil, avocados, nuts and seeds, fatty fish, cheese, and dairy.

Proteins are building blocks in the body. They play a role in building and repair, they provide structure, and they help create enzymes and hormones. Sources include red meat, chicken, turkey, eggs, dairy products, beans and legumes, nuts, and soy.

What is the breakdown?

Everyone’s intake will vary depending on age, sex, activity levels, and various factors. The USDA recommends these Acceptable Macronutrient Distribution Ratios for adults:

Carbs: 45-65% of daily intake
Protein: 10-35% of daily intake
Fat: 20-35% of daily intake

Athletes and active individuals will benefit from a higher intake of carbs and protein to ensure adequate fuel and recovery from exercise. Speaking with a registered dietitian can help you better understand and meet your specific needs!

Intro to macros

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