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Macronutrients Explained
If nutrition was a video game, macronutrients would be the main characters. They’re not side quests or bonus features—they’re the fuel that runs your body. “Macros” is just the short form for carbohydrates, proteins, fats, and fiber, and every calorie you eat comes from one of these categories.
Cutting macros out of your diet completely is like trying to drive a car without gas, oil, or wheels. You can try, but you’re not getting far. Each macro has its role, and when you balance them, you’re setting your body up for energy, muscle growth, and long-term health.
Carbohydrates: The Energy Source
Carbs are your body’s number one energy supplier. When you eat carbs, your body breaks them down into glucose, which fuels your muscles and brain. Ever tried going through a school day or practice without carbs? You’ll feel like your brain is running on 1% battery.
- Simple carbs (fruit, candy, soda): Quick energy, but causes crashes.
- Complex carbs (oats, brown rice, sweet potatoes, quinoa): Slower release, better for steady energy.
- Fiber (vegetables, beans, whole grains): Technically a carb, but it’s undigested. Instead, it helps digestion and gut health.
Fun fact: Your muscles store carbs as glycogen. When athletes “carb-load” before a big game, they’re literally filling their fuel tank to max capacity.
Proteins: The Builder
Protein is like the construction crew for your body. It repairs muscles after workouts, builds lean mass, supports hormones, and strengthens skin, nails, and hair. Without enough protein, you’ll struggle to recover, even if your workouts are on point.
Top sources include:
- Lean meats (chicken, turkey, lean beef)
- Fish (salmon, tuna)
- Eggs
- Beans and legumes
- Dairy (milk, Greek yogurt, cheese)
The rule of thumb? Around 1.6–2.2 grams of protein per kilogram of body weight for active people. For a 70 kg teen athlete, that’s about 110–150 grams of protein a day.
Fats: The Unsung Hero
Fats often get labeled “bad,” but the truth is, your body can’t survive without them. Fats are necessary for hormone production, vitamin absorption, joint health, and brain function. They also provide slow-burning energy.
Types of fat:
- Unsaturated fats (avocados, nuts, olive oil, fatty fish) – healthy, support heart and brain.
- Saturated fats (butter, red meat) – okay in moderation.
- Trans fats (fried foods, packaged snacks) – avoid at all costs.
Fun fact: Your brain is nearly 60% fat. No fats = no focus.
Fiber: The Forgotten Macro
Fiber is technically a carb, but it deserves its own spotlight. It’s the janitor of your digestive system, sweeping things along, improving gut bacteria, and lowering the risk of diseases like diabetes.
Best sources: beans, lentils, whole grains, vegetables, and fruits. Most teens eat less than half the recommended amount—which is around 25–35 grams daily.
Final Thoughts
Macros aren’t your enemy. They’re the building blocks of performance and health. Instead of fearing carbs or fats, focus on balancing all four macros in your diet. Do that, and your energy, recovery, and overall health will level up like crazy.
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