Along your fitness quest, you have probably stumbled across the term macros, which is short for “macronutrients”; it refers to the three basic components of your diet – carbs, fats, and proteins. Researchers and fitness gurus have been tinkering with the proportions of these macros for years in order to discover the specific ratios necessary to lose fat and gain lean muscle mass. However, if look anywhere online, you will see how confusing this whole macro ratio stuff is to follow. However, there is one blog that makes it clear, simple and sustainable – and you have just stumbled upon it.

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Macro-nutrient no#1: Protein

Protein is known as the king in the world of fitness nutrition since it is often associated with building lean muscle. However, its uses extend beyond building muscle – protein is the core component of all types of tissue within your body. There are nine essential amino acids that the body cannot produce, all of which can be found in animal sources of protein. However, vegetarian sources of protein typically lack one or two of these amino acids and thus should be consumed in combination with complementary proteins.

Best animal sources: grass-fed meat and dairy, free-range eggs, wild fish and seafood

Best vegetarian sources: quinoa, hempseeds, nuts, organic fermented soy, and legumes.

Macro-nutrient no#2: Carbohydrates

The most demonised of all the macros, carbohydrates are your body’s most easily accessible source of energy. There are three kinds of carbs: simple (i.e. sugar), complex (i.e. starches) and fibre (which you do not have to be concerned with when counting macros). Simple carbs are easily digested and provide quick energy while complex carbs take longer to digest and provide sustainable energy. 

Best sources: Potatoes, grains, vegetables, fruits, and legumes

Macro-nutrient no#3: Essential Fats

The most misunderstood of all of the macros; fat often gets a bad rap because it is the densest macronutrient (9 calories per gram as oppose to 4 calories/gram for protein and carbs). But fat is extremely important for normal body functions, including insulation of nerves, skin, hormonal activity, and absorption of fat-soluble vitamins.

Best sources: fatty fish (salmon, mackerel, anchovies, sardines, herring), nuts, avocados, extra virgin coconut oil and olive oil

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