The 'Why' of Macronutrients: Why are macronutrients essential?

• Macronutrients are the building blocks of our food. They provide the energy we need to power through our day and our workouts.
• Understanding macronutrients helps us make informed food choices for better health and optimised physical performance.
• Balancing these nutrients is key to managing weight effectively and reaching your goals.

The 'What' of Macronutrients: What are the different types of macronutrients?

Carbohydrates: The primary energy source for your body, especially crucial during workouts.

• Carbs are not just about energy; they're also vital for brain function. Glucose from carbohydrates is the preferred fuel for your brain, supporting cognitive functions like concentration and memory.
• Dietary fibre, a type of carbohydrate, plays an essential role in digestive health. It helps regulate bowel movements and can aid in maintaining a healthy gut microbiome.
• Good sources of carbohydrates include whole grains, fruits, vegetables, and legumes, which offer both energy and a range of nutrients.

• Proteins: Essential for muscle repair, growth, and overall body function.

• Beyond muscle health, proteins play a crucial role in various bodily functions. They are involved in hormonal balance, immune response, and the maintenance of organs and tissues.
• Good sources of protein include meat, fish, dairy, and for our plant-loving friends, options like tofu, lentils, and quinoa.

• Fats: Essential for hormone production, nutrient absorption, and providing a concentrated source of energy.
• Fats are crucial for brain health. They are integral to the structure of brain cells and are important for cognitive function, including memory, emotion, and learning.
• Omega-3 fatty acids, a type of healthy fat found in fish, flaxseeds, and walnuts, are known for their anti-inflammatory properties and are beneficial for heart health.
• Fats also play a role in maintaining healthy skin and hair, ensuring these tissues receive the necessary nutrients to stay vibrant and strong.
• Include a variety of healthy fat sources in your diet, such as nuts, seeds, avocados, olive oil, and oily fish to reap these benefits.

• Pre-Workout: Consume a carb-rich snack or meal 1-3 hours before exercise for sustained energy. Think bananas, oatmeal, or whole-grain toast.
• Post-Workout: Within 30 minutes to an hour after exercise, include carbs to replenish glycogen stores and aid recovery. Options like a fruit smoothie or brown rice with vegetables are great choices.
• Throughout the Day: For sustained energy, include complex carbs at each meal, especially if you have an active lifestyle.

• Post-Workout: Essential for muscle repair, aim to consume protein within an hour after your workout. A protein shake or a chicken salad can be quick and effective.
• Throughout the Day: Distribute your protein intake evenly across meals to support continuous muscle repair and growth. This also helps in feeling satiated and maintaining stable energy levels.

• Pre-Workout: It's best to consume fats in smaller amounts before workouts to avoid digestive discomfort, especially before high-intensity exercises.
• Throughout the Day: Incorporate healthy fats in your meals to support nutrient absorption and maintain energy. Including fats in breakfast can provide sustained energy, while adding them to evening meals aids in overnight recovery and hormone production.