What are Macros?
Macros is a shortened term for macronutrients, the three main components of your diet that provide the majority of your energy: carbohydrates (carbs), protein, and fat. Each of these plays an important role in sports performance.
Carbohydrates and Exercise
In today's world, misinformation is constantly being thrown at us through television and social media. Everyone has the power to make claims and endorse certain diets, regardless of their qualifications. Carbohydrates are often unfairly targeted and demonized in low-carb diet trends popular on the Internet. However, this belief that carbs cause weight gain is false. It's important to not take nutrition advice from strangers on the Internet, especially as an athlete where dietary recommendations may differ greatly from the general public or non-athletes.
In the realm of sports, carbohydrates reign supreme in enhancing performance. Consuming carbs in the form of bread, pasta, bagels, cereal, and oatmeal causes them to be broken down into glucose - also known as simple sugars. The cells in our body take up this glucose and convert it into ATP, a vital energy molecule. This ATP is then transported to our muscles, providing them with the necessary fuel to engage in physical activities such as running, weightlifting, swimming, or throwing a football.
During times of rest, any unused glucose in our bodies is converted into glycogen and stored in our liver and muscle cells. Essentially, glycogen acts as a storage unit for glucose. Once we become active again, our bodies can access these stores and convert the glycogen back into glucose to use as energy. As an athlete or highly active individual, your glycogen stores will be depleted at a much quicker rate than someone who is less active. In fact, you may not have much left over after a practice or workout session. This is why proper fueling and consuming the appropriate amount of carbohydrates for your activity level and body composition is crucial, as it allows you to replenish your glycogen stores for future use.
As an athlete, you will always need more carbohydrates than the average person. This is where game-day fueling becomes crucial. To reach your performance goals, you must increase your carb intake and overall calorie intake the day before and the day of a game or event. This is known as "carboloading" and it is essential for success. Carboloading can be achieved by creating balanced meals using a performance plate. For more specific information on performance plates, refer to the related article. It is also important to stick to familiar foods - things that you regularly eat and that your body is accustomed to. This will help prevent stomach discomfort during your game or event.
Even with carboloading, athletes may still need extra fuel during an event. It's important to refuel about 30 minutes before the event and again during halftime, also known as "pregame" and "mid-game" fueling. These snacks typically consist of low-fiber carbs, which are simple and easily digestible to provide a quick supply of glucose to the brain and muscles. This helps to maintain energy and focus throughout the game, allowing athletes to perform at their highest level.
If you neglect proper fueling, you run the risk of "hitting the wall.” This is a sudden feeling of exhaustion and decreased energy. This not only hinders your performance but also increases your chances of getting seriously injured or ill. To avoid this, it's essential to carbo-load before games and refuel during breaks. Carbohydrates are your body's preferred source of fuel and have the greatest impact on athletic performance. So if success is what you're after, make sure to consume enough carbs.
Protein and Exercise
The fitness industry tends to focus on protein A LOT, putting emphasis on it as if it is the most important nutrient for exercise. Protein is important, but it is not the MOST important. Protein helps facilitate muscle healing and building which is very important for recovery. Everytime you exercise, your muscles are challenged to the point of breaking.
Fat and Exercise
Fat helps your body absorb certain vitamins. These vitamins are called “fat soluble.” This means that fat helps them dissolve and be absorbed into our tissues so our body can use them. Fat soluble vitamins include the following:
Vitamin A, which helps your body fight infection.
Vitamin D, which supports bone health and reduces chances of fractures.
Vitamin E, which helps reduce muscle soreness.
Vitamin K, which also supports bone health.
Let’s recap:
Carbs:
Powers performance.
Prevents injury and fatigue.
Protein:
Builds muscles.
Assists in recovery.
Fat:
Supports vitamin absorption.
Also aids in recovery.
It’s important for athletes to incorporate all three to create well-balanced, performance-supporting meals.