Nutrition 101

What Are Macronutrients?

Macronutrients are the nutrients our bodies need in large amounts for energy, growth, and overall function. The three macronutrients—protein, carbohydrates, and fats—each provide a specific number of calories per gram:

• Protein: 4 calories per gram – Building & Repair

• Carbohydrates: 4 calories per gram – Primary Energy Source

• Fats: 9 calories per gram – Energy & Hormone Regulation

These macronutrients are essential for digestion, absorption, hormone production, immune function, and cellular health.

Protein: The Building Block

Protein is crucial for muscle repair, immune function, and overall body structure. Since protein digestion takes about 4 hours, it’s best to space protein intake evenly throughout the day, consuming meals every 3-4 hours.

Best Sources of Protein:

• Animal-based: Beef, chicken, turkey, pork, fish, eggs, dairy

• Plant-based: Lentils, quinoa, tofu, tempeh, beans

Key Tip: Protein intake supports muscle growth and fat loss, as it increases thermogenesis (calorie burning).

Carbohydrates: Your Body’s Fuel

Carbohydrates are your body’s main energy source, similar to gasoline for a car. Training without enough carbohydrates can slow metabolism, leading to lower performance and recovery. Post-workout carbs are especially important to replenish muscle glycogen.

Best Sources of Carbohydrates:

• Complex Carbs (longer digestion, steady energy): Whole grains, starchy vegetables, legumes

• Simple Carbs (quick energy): Fruits, honey, white riceKey Tip: Eating the right balance of carbs supports endurance, recovery, and overall metabolic health.

Fats: Essential for Hormone Health

Fats play a vital role in hormone production, brain function, and metabolism. This is especially important for women, as healthy fat intake helps regulate hormonal balance and metabolism.

Best Sources of Healthy Fats:

• Oils: Olive oil, coconut oil, avocado oil

• Nuts & Seeds: Almonds, walnuts, flaxseeds, chia seeds

• Whole Foods: Avocado, fatty fish (salmon, mackerel), whole eggs

Key Tip: Include fats in every meal to support overall health and hormone stability.