Macros

Les macros

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Macros: between carbohydrates, proteins and fats

Macronutrients, or macros for short, are made up of carbohydrates, proteins, and fats. Almost everything we eat contains some amount of macronutrients. Our bodies need nutrients to perform various essential functions such as growth, development, and energy intake. 1 Learn about the effects of macronutrients on the body.

Carbohydrates

Carbohydrates are our body's main source of energy. They are made up of chains of starch and sugar that our bodies break down into glucose. There are two types of carbohydrates: simple (short-chain) carbohydrates and complex (long-chain) carbohydrates. Simple carbohydrates can be processed more quickly by the body, causing a sudden, but brief, spike in blood sugar. Complex carbohydrates, on the other hand, provide us with energy for a longer period of time. 2

Our brains need energy to function. As a macronutrient, carbohydrates are the main source of energy, helping to maintain normal brain function. Our bodies can also efficiently store energy from carbohydrates in the liver and muscles. 3 Storage in the liver ensures that our blood sugar levels remain as constant as possible. To enable us to move without a constant supply of carbohydrates, our bodies draw on carbohydrates stored in our muscles. This is particularly useful when exercising. Very intense and/or prolonged physical activity leads to muscle fatigue and a depletion of glycogen stores in skeletal muscles. Carbohydrates help restore normal muscle function (contraction).

Proteins

Proteins are chains of amino acids found throughout our bodies, including muscles and bones. Proteins contribute to the growth and maintenance of muscle mass and the maintenance of normal bones. Proteins are also essential for adolescent development. They are essential for normal growth and bone development in children.

There are 20 amino acids, eight of which are known as essential amino acids. Our bodies cannot produce them on their own, meaning we must absorb them through food.

Fats and fatty acids

We can meet our energy needs through carbohydrates and proteins, but also through fats. By consuming fats, our body can be supplied with essential fatty acids that it cannot produce itself. Omega-3 fatty acids, for example, are essential fats. Basically, there are two types of fatty acids: saturated fatty acids and unsaturated fatty acids. Saturated fatty acids are often referred to as "bad fats" and unsaturated fatty acids as "good fats."

Replacing saturated fats with unsaturated fats has been shown to lower or reduce blood cholesterol levels. High cholesterol is a risk factor for developing coronary heart disease. Reducing our intake of saturated fats can actually help maintain normal blood cholesterol levels.

What foods contain macronutrients?

To help you develop an optimal nutrition plan, we have listed some of the natural sources of macronutrients below. According to the reference values ​​published by the German Nutrition Society (DA-CH) for nutrient intake, more than 50% of the nutritional energy consumed daily should come from carbohydrates, preferably through the intake of starch and fiber-rich foods such as whole grain products, potatoes, legumes, vegetables, and fruits. 4 You will find that some foods even contain two or three macronutrients.

Sources of carbohydrates

Carbohydrates are found in many healthy foods, but also in some unhealthy foods. Because of these two radically different sources of carbohydrates, some people find it difficult to make healthy food choices. The bottom line: The type of carbohydrate is more important than the amount of carbohydrate you consume in your diet as a macronutrient. 5

Healthy sources of carbohydrates include: 5

  • unprocessed or minimally processed whole grain products
  • vegetables according to the rainbow diet principle (e.g. carrots, peas, cauliflower and peppers)
  • fruits such as grapes, bananas, pomegranates and pineapples

Less healthy sources of carbohydrates include many refined or ultra-processed foods, such as white bread, pastries, or soda. 5

Protein-rich foods

Protein is found in both animal and plant products, so we have the advantage of choice here too. Protein sources include: 6

  • meat such as chicken breast and beef
  • fish such as trout and salmon
  • dairy products such as cream cheese and yogurt
  • eggs or egg whites
  • legumes such as soybeans, lentils and peas
  • cereals and whole grain products such as bread
Sources of fatty acids

While we should largely avoid saturated fatty acids (the bad fats), unsaturated fatty acids (the good fats) can have a positive effect on our bodies.

Foods rich in unsaturated fatty acids include: 7

  • the lawyer
  • the fish
  • vegetable oils such as olive oil, sunflower oil, linseed oil, rapeseed oil and soybean oil
  • nuts such as walnuts, almonds, hazelnuts and pecans
  • seeds such as pumpkin seeds, flax seeds, and sesame seeds

Saturated fatty acids are found mainly in foods rich in animal fat such as sausages and fatty meat, but also in butter and cheese.

What does an optimal macronutrient distribution look like?

To stay healthy, our bodies need all three types of macronutrients. However, the quality of the carbohydrates, proteins, and fats we consume is essential. A slice of pizza may contain the same macronutrient content as whole-grain toast topped with avocado and tomato slices, but it doesn't offer the same nutritional value. So, the number of calories isn't the only important factor; their composition is just as important.

In a study conducted by the Department of Cardiovascular Medicine at Brigham and Women's Hospital and Harvard Medical School, 8 researchers examined the effects of dietary and lifestyle changes on health, particularly weight. Each day for four years, subjects consumed increased portions of individual foods containing micronutrients and macronutrients. Researchers observed that those who ate mainly potatoes and chips, sugary drinks, unprocessed red meat, but also processed meat, experienced significant weight gain. In contrast, those who ate more fruits, vegetables, whole-grain products, nuts, and dairy products such as yogurt experienced weight loss. The study's findings support the findings of macronutrient research, which suggests that the type of food is just as important as its calorie content.

The German Nutrition Society (DGE) 9 also looked at how we can achieve an optimal macronutrient distribution, namely a diet that includes:

  • a high fiber intake, particularly from cereals
  • a high intake of secondary plant metabolites and
  • a moderate fat intake.

One of the prerequisites is that fiber-rich foods, especially whole-grain products, should make up the largest proportion of carbohydrate-containing foods. It's also advisable to include a high proportion of minimally processed plant-based foods in your diet. Find out how to create delicious recipes with raw or minimally processed foods in our article on a raw food diet.

How do I calculate my macronutrient needs?

As with many nutritional concepts, there is no universal rule regarding ideal macronutrient proportions. They are unique to each of us. If your lifestyle changes, for example, your macronutrient needs change too. People who want to lose weight have different needs than those who want to maintain their body weight. The same principle applies, for example, to gaining muscle mass. Should macronutrients be used to gain muscle mass or to maintain it?

Those who know their macronutrient needs and the amount of energy their body requires can develop a suitable nutrition plan and adopt a healthy and balanced diet. You will find many online macronutrient calculators that will simplify your work. After entering key information, such as your body weight, age, gender, and height, the calculator will display the amount of macronutrients your body needs each day. Give it a try and calculate your individual macronutrient needs!

  1. https://www.sciencelearn.org.nz/resources/534-macronutrients [ ↩ ]
  2. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/ [ ↩ ]
  3. https://www.gesundheit.gv.at/leben/bewegung/koerpergewicht/energiestoffwechsel [ ↩ ]
  4. https://www.dge.de/presse/pm/kohlenhydrate-und-ballaststoffe-in-der-ernaehrung/ [ ↩ ]
  5. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/ [ ↩ ] [ ↩ ] [ ↩ ]
  6. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/protein/ [ ↩ ]
  7. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/ [ ↩ ]
  8. https://www.ncbi.nlm.nih.gov/pubmed/21696306 [ ↩ ]
  9. https://www.dge.de/fileadmin/public/doc/ws/position/DGE-Positionspapier-Richtwerte-Energiezufuhr-KH-und-Fett.pdf [ ↩ ]
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