You have heard us promote our meal plans and you've probably heard the term "macros" used as well. So how are those two related? And what are macros anyway?
Macro nutrients are Proteins, Fats, and Carbohydrates. These nutrients are essential to you being a human and staying alive. Depending on your aesthetic and athletic goals, we can tweak percentages of macros that you should consume in a day, in order to achieve a desired outcome.
Below is an example of some meals from a day in the life of Coach Nolan, with macro estimate information provided. Coach Nolan's goals are to support lean muscle mass and athletic performance. His typical macro percentages are:
Fat 25-30%
Carbs 40-45%
Protein 30%
Again, these will vary depending on your body and your goals. Weight loss, muscle gain, maintenance, will all require different percentage adjustments.
It is important to note that most (if not all) athletes who use macro tracking, do so using an app. UnderArmour's My Fitness Pal is among the most popular macro tracking app choices, but there are others out there. You put in the estimated quantity of food and it tracks your macro percentages for the day.
Now the good stuff- the food! These are some *not all* of the meals Coach Nolan had in a day. He also adds protein shakes, trail mix, and other snacks to meet his calorie goal.
Fat 14g, Protein 28g, Carbs 34g. Total cal 374.
Ingredients: 2 pieces of whole wheat toast, raspberry preserves, 5 eggs, bell peppers
Fat 16g, Protein 38g, Carbs 40g. Total cal 456.
Ingredients: Wild rice, bell pepper, ground beef, seasoning, olive oil
Fat 12g, Protein 36g, Carb 48g. Total cal 444.
Ingredients: Crispy tofu! (Tofu cooked with garlic salt and nutritional yeast) and Grain Trust frozen fried rice with one egg added for texture. *Option: add marinade to tofu for more flavor (which is what Coach Jenn does!)
Macro tracking is a great option for most athletes. It allows you flexibility while also teaching you to "eye ball" proper serving portions. Eventually, you get good at knowing what your day should look like and you don't have to keep literally recording and tracking every part. We don't believe in diets, only lifestyles!
Interested? Email us at kindlecoaches@gmail.com to set up a free consultation for your meal plan today! Meal plans include macro percentage recommendations, extra workouts, and other helpful tips.