Macros vs. Micros

Hey there, time traveller!
This article was published 17/04/2018 (2732 days ago), so information in it may no longer be current.

Before the internet, our nutrition toolbox consisted of common sense, portion control, and sit-down meals made up of whole foods straight from the farm or the garden.

I like to focus my nutrition habits around quality of food, as I don’t enjoy tracking on a daily basis, but I’ve found that many people can benefit from a quantitative approach.

It’s not just about counting calories. Tracking macronutrients can be a powerful tool. You may have heard the term “counting macros” or the “if it fits your macros” diet. So what exactly is a macro?

“Macro” is short for macronutrient. Foods are generally composed of three main macronutrients — protein, fat and carbohydrates. These are simply the raw materials that fuel your body.

Proteins are building blocks for muscles and other tissues in the body. Good sources of protein include meats, dairy products and eggs. Fats provide energy, support brain and nerve function, and help us absorb vitamins and minerals. Good sources of fat include nuts and seeds, fish, fats from pastured animals, as well as plant-based fats such as olives, coconut, and avocado. Carbohydrates are also a source of energy, and can be found in fruits, vegetables, and grains. These sources of carbohydrates contain fibre and will provide more sustained energy than simple carbohydrates from sugar and processed grains.

By adjusting macronutrient ratios in your diet you can effectively control the amount of lean mass and fat your body carries. Counting macros is a great way to lean out without restricting types of foods in your diet. That’s why it’s often referred to as “flexible eating”.

But macros are just part of the picture. The other half of the equation is the micro-nutrient content in your foods. Where macros refer to quantities of protein, fat, and carbohydrates in the foods you eat, micros refer to vitamins and minerals your body needs in smaller amounts. A diet consisting of whole foods will generally provide both macronutrients and micronutrients.

Is either one more important than the other?  Try this thought experiment. Imagine a handful of jelly beans in one hand, and a banana in the other. They have the same amount of carbs and both will fuel your body in a similar fashion. The difference is that the banana contains a variety of vitamins and minerals that support the body’s functions whereas the jelly beans do not. If you choose the jelly beans over the banana, you may still be able to maintain your body composition goals, but you’ll be sacrificing valuable fibre and potassium, as well as B and C vitamins found in the banana. These nutrients could play a critical role in how well your digestive and immune systems function, and how you manage stress, not to mention the quality of your sleep.

There is no one-size-fits-all solution. However, for general health and longevity, aim to maximize micronutrients within the macronutrient parameters that support your goals.

Tania Tetrault Vrga is owner and headtrainer at CrossFit Winnipeg. Send questions to her at www.crossfitwinnipeg.com.