04 Mar Minding our Macros – Carbohydrates
What are Macros
Macros nutrients include the nutrition what we need in large amounts: Carbohydrates, Fats and Proteins. The calories we ingest can be divided into these three overall categories. Each macro provides our body with the micro-nutrients (vitamins and minerals) that it needs to run efficiently. The average adult should divide their calories into 45-65% carbohydrates, 20-35% fats and 10-30% proteins. The difference in percentage depends on body weight and age; it is also influenced by type of exercise and energy requirements. For example, endurance athletes like long distance runners require more carbohydrates and fats than an average person.
Carbohydrates
Carbohydrates are the bodies preferred fuel source. They are formed by chains of sugar molecules called saccharides; the more saccharides in the chain the more complex the carbohydrate. Energy is created by breaking apart the chains. When we consume carbohydrates and don’t use the energy right away, it is stored in the muscle and liver as glycogen. Consuming more carbohydrates than we burn over an extended period of time leads to weight gain. There are 4 calories in every gram of carbohydrate.
The following chart shows how many grams of carbohydrates per kilogram of body weight certain activities require. The average adult needs 3 grams of carbohydrates per kilogram of body weight per day. To estimate your own carbohydrate requirements, divide your weight in pounds by 2.2; this is your weight in kilograms. Then locate your activity level on the chart and multiply your body weight in kg by the numbers in the chart. For example, my weight in kg is 75. I am not participating in any activity so I will multiply 75 by 3 (very low, light intensity) which is 225 grams of carbohydrates a day. Carbohydrates contain 4 calories per gram, so I should try to consume at least 900 calories of carbohydrates a day.
Next week, we’ll discuss how we count fats and proteins into our daily calories.
Eat well.
| level of intensity/duration | g/KG of body weight | Activity | |
| High Intensity/very short duration, <1 min | 5 | 7 | sprinter/power lifter |
| High intensity/Short duration, 1-30 min | 5 | 7 | track, swimming, short distance cycling, rowing |
| High intensity/short duration w/rest, 1-30 min | 5 | 8 | gymnastics, boxing, wrestling |
| Moderate intensity/mod duration, 30-60 min | 6 | 8 | 10k runners (elite) |
| high intensity intervals/mod duration, >60 min | 6 | 10 | hockey, tennis, soccer |
| moderate intensity/long duration, 1-4 hours | 8 | 10 | Distance runners, cycling, swimming |
| moderate intensity/ultra long duration, >4 hours | 8 | 12 | distance cycling, running |
| Low intensity/long duration, 1-4 hours | 5 | 7 | golf, baseball |
| very low intensity, any duration | 3 | 5 | |
| Body building | 5 | 10 | depending on stage of training |
| american football | 5 | 8 | depending on position |
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