Elevating Your Nutrition: Understanding Macros

Macronutrients include carbs, fats, and protein.

If you've been on your fitness journey for a while, you've likely heard about IIFYM (If It Fits Your Macros). This flexible eating approach has been around for some time, and it aligns perfectly with my mission at Elevate with Evan to help you live a balanced life and view food an essential fuel, not an enemy to be avoided.

What are Macros?

Macros, short for macronutrients, are the building blocks of our diet: Protein, Fat, and Carbs. I'm a big fan of tracking macros because it helps us identify areas where we might be lacking or overconsuming. Often, I see people not eating enough protein, which is crucial for muscle building and overall health.

Think of macros as a tool to elevate your nutrition and reach your goals. The beauty of this approach? If you're craving a Justin's Peanut Butter Cup, you can add it to your food tracker and build the rest of your meals around it. How's that for balance and flexibility?

Let's Break Down the Three Macronutrients

1. Carbohydrates (4 calories/gram): Found in grains, beans, sweet potatoes, quinoa, fruits, etc. They're essential for brain function and energy. I often recommend higher carb intake for very active individuals and those who lift weights regularly.

2. Fats (9 calories/gram): Found in dairy products, avocados, nuts, fatty fish, and seeds. Fats are crucial for hormone regulation and nutrient absorption. I typically suggest higher healthy fat intake for those with more sedentary jobs.

3. Protein (4 calories/gram): The king of macros! Sources include meat, eggs, dairy, fish, tofu, and lentils. Protein is vital for muscle building, weight management, and numerous bodily functions. Most people need 0.8-1 gram of protein per pound of body weight.

At Elevate with Evan, I believe in nourishing your body with all three macronutrients. Our bodies need each one to function optimally, supporting our mission to help you achieve a balanced, sustainable lifestyle.

How To Track Macros

Tracking your macros is simple. Use a food journal or an app like MyFitnessPal to log your daily intake. Remember, perfection isn't the goal – consistency is key. This aligns with our value of focusing on habits and consistency over perfection.

Here's a sample breakdown for a 2,000 calorie diet:

• Protein: 175g (35%)

• Carbs: 125g (25%)

• Fat: 89g (40%)

Remember, these numbers can vary based on individual factors like weight, height, activity level, and personal goals.

Tracking macros for 4-12 weeks can be an enlightening experience, helping you understand your body's needs better. It's not about restriction, but about empowerment – knowing what fuels your body best and how to make informed choices.

As I say at Elevate with Evan, it's about viewing food as fuel and stepping away from diet culture. Macro tracking is a tool to help you live a balanced life, focusing on habit and consistency over perfection.

Ready to Elevate Your Nutrition Journey?

As a coach, I'm here to guide you through this process, helping you set realistic goals and create sustainable habits. Let's work together to transform your relationship with food and fitness, elevating every aspect of your life!