Know your macros | how macros helps in weight gain? | fitROSKY

 

 

In this article we gonna talk about Macros, what are the macros? why we need macros? how much amount we have to consume on the daily bases? and what are the sources? so in this article we gonna clear all of these questions in a very simple way so stay tune with us at last.

What are macros?

Macronutrients are those component of food which required to body for energy and maintains body's structure and systems and it is categorized in three part.

a) Carbohydrates

b) Protein 

c) Fat

 

 

 

Why we need macros?

Macros are very essential for our body it helps in weight gain and lose as well and also gives energy to our body in the form of calories. Carbohydrates helps in weight gain and lose, protein mainly help in muscle growth and gives strength and fat stores energy and also good for fat soluble vitamins, also work like protecting covering layer. but it doesn't mean that you carry a lot of fat, because as we know too much obesity may lead some of dangerous disease. 

 

How much amount of macros we should consume on the daily bases?

a) Carbohydrates- According to surveys carbohydrates make up to 45 to 65 % of your total daily calories. so if you calculate calories in grams than it is 225-325 g of carbs/day.

b) Protein- 56g of protein need in a day for a normal man and 46g of protein for a woman. 

or 0.8/kg of body weight is a commonly cited RECOMMENDED DIETARY ALLOWANCE.

c) Fat- According to surveys fat make up to 20 to 35 % of your total daily calories. so if you calculate calories in grams than it is 44 to 77 g of fat/day.

What are the sources of macros?

Our body doesn't produce macros, so simple we have to get it from food or supplement.

a) Carbs rich food- Oats, Bananas, Sweet potatoes, Beet roots, Brown Bread, Apples, Rajma, Chickpeas.

b) Protein rich food- Egg white, Almonds, Chicken breast, cheese, Oats, Greek yogurt, Whey protein supplements, fish, peanut.

c) Fat rich food- Cheese, Avocado, Dark Chocolate, Whole egg, egg yolk, Coconut, Yogurt.