Nutrition & Recipes
4 Ways to Always Hit Your Macros
May
You know that knowing, understanding and tracking your macros play a big role in how, and how fast, you get results. So how do you take that fact and turn it into your reality? In this article I’ll take you through a (really quick) overview of macros, why they matter and then we’ll explore four ways to always hit your macros, no matter the circumstances.
Whether your goal is to build lean muscle, to lose fat, to improve your athletic performance or anywhere in between, macros matter. While yes, how many calories you consume overall matters, where those calories come from is just as important for better results and long-term maintenance.
What are Macros and Why Should You Care?
Without taking up too much of your time…
Macros, short for macronutrients, is the term used to talk collectively about protein, carbs and fat. These through nutrients give you the energy and biological material to live and thrive. There’s no you without macros and every food can be classified as one, the other or a combo.
Protein
Proteins are made up of amino acids. Every cell in your body is made up of protein. Muscle, hair, nails, skin, organs, you name it. Protein is a key component of any diet, but it’s especially important in your diet, my friend with fitness goals. Here are a couple of big reasons why:
- Make and regulate hormones
- Repair and build lean muscle
- Increase satiation/fullness factor
- High TEF (thermic effect from food)
Carbohydrates
There are three categories of carbohydrates: starches, fiber and sugar. Starches are complex carbohydrates meaning their molecular structure is more involved and they require a longer digestion period. Grain products, beans, rice, and potatoes fall into this category. Fibers are also complex carbs. When you think of fiber, think whole grains, wheat bran and vegetables. The difference between fiber and starch is that fiber is undigestible and moves through your system without being turned into energy. *You need both types of carbohydrates*. Sugar is a simple carb. It’s quickly broken down in your digestive system and turned into energy. Fruits are a great simple carb because they also contain fiber and micronutrients that your body needs. Soda, desserts, corn syrups and the like are the types of simple carbs that don’t bring much to the table and are better left on the store shelf.
Fats
Fats are the third essential macro. Fat is used biologically for hormone production, nutrient transfers, organ insulation, long-term energy storage, and brain function among other things. Your body needs fat, it just doesn’t need a surplus of fat or fats that have been altered through processing.
>>> Again, if you want to learn more (which I highly encourage because knowledge is power!), you can deep dive here.
4 Ways to Always Hit Your Macros
So once you understand what macros are and what your goals should be, how do you stay consistent and make sure that you always hit your macros?
Here are four reliable ways, including the pros and cons of each option.
Meal Delivery Service
If cooking or organization is not your thing, macro-based meal delivery services are a great option. Individual meals, created with your specific macro-needs, dropped on your doorstep. You have the option of getting every meal delivered, or picking and choosing the meals that are toughest for you to make for yourself.
For example you could have a couple of go-to breakfasts that you make for yourself and then have lunch and dinner delivered.
Pros:
- No wasted time shopping, prepping or cooking
- Great if you don’t like/love to do any of those things mentioned above
- Some services deliver a meal-in-a-box so if you’re interested in expanding your recipe repertoire or kitchen skills, two birds and all that
Cons:
- Can be pricey depending on which company and/or plan you choose
- Not available everywhere
- Not ideal if you love to find recipes, shop and cook for yourself
Weekend Meal Prep
Meal planning and prepping has become really popular over the last few years and for good reason. You know the phrase “preparation is the key to success”? Well, it’s true. Most people will tell you that the toughest days to stay on track (or fit in your workout or good to bed on time), are the days that they failed to prepare for.
There are a few ways to go about meal prepping. You can do a bulk shop and prep on the weekend, when most people have more time. You can do a big meal prep on the weekend and a mini meal prep 3-4 days into the week to guarantee fresh food. Or you can do a bit of daily meal prep in the evening or morning to set yourself up for the day ahead of you.
Pros:
- By condensing prep and cook time, you’ll save overall time during the week
- It’s possible to save money as you will probably be buying in bulk. Plus, since you’ll have plenty of food ready to go you won’t be spending as much money arbitrarily if you forget lunch or don’t get home until right before dinner time
- You get to be in control
Cons:
- If you’re uninterested in cooking, meal prep is not for you because it definitely requires a commitment to the kitchen at least at some point
- Meal prep typically requires a bit of repetition: big batch cooking means that you’ll probably be eating the same meals at least a few times over the course of the week
Professional Meal Plan
A professionally done, macro-focused, personalized meal plan is another option. Basically, you hire someone with the knowledge and expertise to take your specific macro goals and create a breakfast, lunch, dinner and snack-involved slew of meals that you can either follow to a T, or swap in and out for each other.
Meal plans lay it all out there. You start with the numbers, and build out ingredients and recipes from there. It’s time-consuming, but worth it (especially if someone else is doing it for you).
Pros:
- Are designed specifically for you, your preferences and dietary needs
- May come with a support system
- Can be flexible and varied enough to keep things on track and interesting
- Fuss free
Cons:
- May be expensive
- If their is no support system, you have to rely on your own stick-to-it-ness
- Doesn’t necessarily give you the knowledge to do it on your own
p.s. I offer meal planning (along with habit based coaching, metabolic priming and tracking) as part of my VIP Nutrition Coaching. Plus, all the support, recipes and accountability needed to stick to it long term. If you’re interested, click the link below to fill out an application!
Personal Daily Tracking
Food tracking apps such as My Fitness Pal and LoseIt have millions of downloads. Obviously, they have traction. And some studies show that keeping a food record increases your chances of weight loss success.
Pros:
- You can track on the go, wherever you are, no need to remember later on.
- Typically makes you more conscious of what you’re eating, so you’re more apt to choose healthier foods or take fewer handfuls of snacks simply because you know you’ll have to log it.
- Allows you to see patterns and habits.
- Creates a greater awareness of nutrition.
Cons:
- Might create an unhealthy obsession with numbers rather than listening to your body.
- Gets tedious.
- It’s not without room for error.
If you’re wondering which method is right for you, scan back up through the pros and cons list. Ask yourself questions such as “Am I a numbers person?”, “Do I prefer to have a more creative hand in what I eat?”, ” What can I afford to invest at this point?”. Your answers will help narrow down the right option or options for you.
