Understanding Macronutrients

🥩 Protein (4 calories per gram)

• Functions: Muscle building/repair, enzyme production, immune function
• Sources: Lean meats, fish, eggs, dairy, legumes, protein powder
• Timing: 20-40g per meal, especially post-workout
• Requirements: 0.8-2.2g per kg body weight depending on activity

🍞 Carbohydrates (4 calories per gram)

• Functions: Primary energy source, brain fuel, muscle glycogen
• Sources: Fruits, vegetables, grains, legumes, dairy
• Timing: Higher intake around workouts for performance
• Types: Focus on complex carbs, limit simple sugars

🥑 Fats (9 calories per gram)

• Functions: Hormone production, vitamin absorption, cell membranes
• Sources: Nuts, oils, avocado, fish, eggs, dairy
• Types: Emphasize omega-3s and monounsaturated fats
• Minimum: At least 20% of calories for optimal health

📊 Macro Ratio Guidelines by Goal

• Weight Loss: Higher protein (30-35%) to preserve muscle
• Muscle Gain: Moderate protein (25-30%) with adequate carbs
• Athletic Performance: Higher carbs (50-60%) for energy demands
• General Health: Balanced approach (20-30% protein, 45-65% carbs, 20-35% fat)