{"id":6854,"date":"2018-01-17T17:15:01","date_gmt":"2018-01-18T00:15:01","guid":{"rendered":"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/?p=6854"},"modified":"2018-01-17T17:15:01","modified_gmt":"2018-01-18T00:15:01","slug":"macros-101","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/news\/macros-101\/","title":{"rendered":"Macros 101"},"content":{"rendered":"<p>Macros, Macros, Macros! I swear that is all you hear now a days. Good news is, it is not just a trend that was started by celebrities. It is actual science! The main trend right now is tracking macros aka IIFYM. Before you can even get into what that is you need to know the basics of macros. We will save IIFYM for another day, for now here is macros 101.<\/p>\n<figure id=\"attachment_6503\" aria-describedby=\"caption-attachment-6503\" style=\"width: 683px\" class=\"wp-caption aligncenter\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-large wp-image-6503 pk-lqip pk-lazyload\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2017\/05\/24155711\/C07A6596-53x80.jpg\"  alt=\"\"  width=\"683\"  height=\"1024\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 683px) 100vw, 683px\"  data-pk-src=\"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2017\/05\/C07A6596-683x1024.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2017\/05\/24155711\/C07A6596-683x1024.jpg 683w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2017\/05\/24155711\/C07A6596-200x300.jpg 200w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2017\/05\/24155711\/C07A6596-768x1152.jpg 768w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2017\/05\/24155711\/C07A6596-380x570.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2017\/05\/24155711\/C07A6596-800x1200.jpg 800w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2017\/05\/24155711\/C07A6596-80x120.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2017\/05\/24155711\/C07A6596-53x80.jpg 53w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2017\/05\/24155711\/C07A6596-73x109.jpg 73w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2017\/05\/24155711\/C07A6596-620x930.jpg 620w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2017\/05\/24155711\/C07A6596-850x1275.jpg 850w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2017\/05\/24155711\/C07A6596.jpg 1000w\" ><figcaption id=\"caption-attachment-6503\" class=\"wp-caption-text\">@Mmmadisonmurray Image by Wynsum+Marrow Photography<\/figcaption><\/figure>\n<p>Macros is short for macronutrients. Macronutrients are proteins fats and carbs. Everything you eat is made up of at least one, if not all of these.<\/p>\n<p>Protein has 4 calories per gram. Everybody needs a different amount, especially if you are trying to lose fat and build muscle but a good place to start is about 0.5-1g per pound of body weight. Protein keeps you full longer and helps you build muscle. Some good sources of protein are:<br \/>\n-Chicken<br \/>\n-Fish<br \/>\n-Eggs<br \/>\n-Greek Yogurt<br \/>\n-Tofu<br \/>\n-Protein Shakes<br \/>\n-Protein bars<br \/>\n-Etc.<\/p>\n<p>Carbs have 4 calories per gram. Daily needs will differ depending on goals and body type. A good place to start is somewhere between .5-2g per pound of body weight. Carbs will provide your body with energy which a lot of people use as fuel for their workouts. The best place to get your carbs from are fruits and veggies. This way you are keeping your food lean, clean and green. Other carb sources are:<br \/>\n-Bread<br \/>\n-Pasta<br \/>\n-Rice<br \/>\n-Quinoa<br \/>\n-Cereal<br \/>\n-Etc.<\/p>\n<p>Fats have 9 calories per gram. Like the other macronutrients, daily intake will depend on your goals. However, fat intake is usually a lower than carbs or protein. You should be consuming somewhere around 0.35g-0.7g per pound of body weight. Fats will help regulate your hormones and boost brain function. There are a lot of unhealthy sources of fat so I could try to get your fat from the following food sources:<br \/>\n-Avocado<br \/>\n-Seeds &amp; Nuts<br \/>\n-Olives<br \/>\n-Eggs<br \/>\n-Salmon<br \/>\n-Etc.<\/p>\n<p>Since everybody is so different and macro intake depends on an individuals goals and body type, the best place to start is with a professional. There are a lot of site online that can calculate your macros for you. Their formulas are correct but they can\u2019t factor in you as a person. I would always try to hire someone that you can meet with in person so that you can really talk to them and they can consider other factors before providing you with your macros.<\/p>\n<p><em>Madison Murray is certified personal trainer, group fitness instructor, a certified sports and nutrition coach and a certified functional strength coach. For more information head to madfitaz.com or check her out on instagram at @mmmadisonmurray<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"Macros, Macros, Macros! I swear that is all you hear now a days. Good news is, it is&hellip;\n","protected":false},"author":21,"featured_media":6857,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[62],"tags":[79,95,115,568,464,457,458,588,698,516],"class_list":{"0":"post-6854","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news","8":"tag-fitness","9":"tag-health","10":"tag-healthy","11":"tag-lifestyle","12":"tag-macronutrients","13":"tag-macros","14":"tag-macros-101","15":"tag-mad-fit","16":"tag-nutriton","17":"tag-training","18":"cs-entry","19":"cs-video-wrap"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Macros 101<\/title>\n<meta name=\"description\" content=\"Macros, Macros, Macros! 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