Counting Macros: What Are They, and Why Should I Care?
March 8 2019
Reps and sets aren't the only things gym-goers are counting these days. You may have heard some of your workout buddies discuss "counting macros." Say what?
If you're feeling confused by all the talk about macros, let us condense the phenomenon into a few simple statements. First of all, the term "macros" is an abbreviation for the far less sexy-sounding "macronutrients." Macronutrients consist of the basic food groups that give you energy: fats, carbohydrates, and proteins.
When you go to the gym and start working up a sweat, these macronutrients help your body find the strength and endurance it needs to push through each mile or repetition.
What Do Macros Do, Exactly?
"Each macro plays its own role," explains Women's Health magazine. Carbs are digested and stored to help fuel your workouts. Proteins help build muscle and transport oxygen through the body, and fat "makes up cell membranes, promotes nerve and brain health, and increases the absorption of the fat-soluble vitamins A, D, E, and K." The source also notes that fat takes time to digest, which helps stabilize blood sugar levels and keep cravings at bay.
What Macros Don't Tell You
Macros aren't as straightforward as they may seem. Each macro has variants to consider and counting macros alone doesn't take these variations into consideration. There are simple and complex carbs, several different types of fat, and complete and incomplete proteins. The way in which your body responds to each of these food sources is different.
Simple carbohydrates (candy, white bread, white rice, etc.) will quickly release large amounts of added sugar into your bloodstream. This may provide you with a "sugar high" that gives you a burst of energy, but it might also contribute to a short-term crash and a number of long-term health complications. According to the FDA, added sugars "tend to be high in calories and provide few or no important nutrients or dietary fiber." Whereas, complex carbs, like brown rice or potatoes, will provide you with the energy you need — sans the sugar crash.
Saturated fat and trans fat have been "identified as potentially harmful to your heart" explains Healthline. These fats can be found in fried foods, shortening, and some processed snack foods. Healthy fats (monounsaturated fat and polyunsaturated fat) are better for your heart and can be found in fatty fishes like salmon or trout, as well as avocado and some nuts.
"Complete proteins are those that have all nine essential amino acids that our bodies cannot naturally make, whereas incomplete protein sources may have a few of the nine, but not all of them," Isabel Smith, M.S., R.D., C.D.N., tells SELF magazine. Complete proteins include beef, chicken, fish, turkey, pork, soy, quinoa, seitan, buckwheat, and dairy. Incomplete proteins include nuts, seeds, rice, beans, and grains.
Many of the health differences in macros are fairly common sense — it's easy to understand why broccoli is healthier than brownies. For the nitty-gritty details on how macros differ from each other, you can dive into the FDA's full report. It's a real page-turner!
What Does "Counting Macros" Mean?
Because different macronutrients are associated with different health and fitness outcomes, many gym-goers have started paying extra attention to their diets by calculating the amount of macronutrients in everything they eat. By counting macros, they're able to measure their progress toward consuming the right balance of fats, proteins, and carbohydrates every day.
As noted by a study published in the Annual Review of Nutrition, what constitutes an "optimal balance" of fats, proteins, and carbs is still up for debate. However, recent recommendations from health and nutrition experts suggest reducing intake of added sugars and simple carbohydrates (such as soda and white bread) in favor of natural sugars and complex carbohydrates (such as whole fruits and wheat bread) as well as healthy fats and lean proteins.
To put it simply, the goal of counting macros is to optimize your diet and fitness results by getting the right ratio of macros.
How Can I Count Macros?
If you want to get in on the macro trend and begin counting yourself, it's easy to get started. First, you need to define your ultimate goal (such as increased strength or heightened energy) and consider meeting with a dietitian to clearly pinpoint the right "balance" of macros that your specific body needs. The macro diet is highly individualized, which is why you might hear people say they'll only eat something "if it fits" their macros.
Once you have your goal macro counts defined, start counting with an app or online tool to quickly log and analyze your macronutrient intake. You can also go old school and manually count up the grams of proteins, fats, and carbs you consume every day. Then calculate the ratios of those grams to get a clearer picture of your macro balance.
In addition to logging your meals and keeping track of your macros, try jotting down a few notes about how the foods made you feel and what your workout was like each day. Over time, you should be able to identify trends and make changes to your diet to help ensure you're reaching your health goals.
Why Should I Care About Macros?
Good question. Counting macros is just one tool that can be used to help you stay within your calorie goals and make sure you're getting the nutrients your body needs to perform well. But it doesn't necessarily provide you with the full picture. For example, you could meet your macro count by eating nothing but fast food and soda. Just because you're meeting your ratio, doesn't mean you're necessarily making the healthiest choices.
Also, remember that for most of us, there's a range — not just one set number — that can be considered healthy. So, you may choose to count macros, follow the food pyramid, or do whatever it is you're doing now, but ultimately you should choose what works for you. As long as you're taking steps toward your goals, you're heading in the right direction.
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Combining Ozempic, Exercise, and Nutrition for Well-Rounded Fitness
In recent years, there has been growing interest around GLP-1 medications like Ozempic, which are prescribed for diabetes but often promote a noticeable side effect of weight loss.
Ozempic and other GLP-1 medications can be beneficial for many individuals-under the advisement of a healthcare professional-who are managing diabetes or on a weight loss journey. However, it's important to remember that achieving full-body wellness requires a well-rounded approach. A nutritious diet, regular exercise, and a balanced perspective on fitness are all important, and can be a complement for Ozempic users.
Well-rounded fitness means embracing a comprehensive approach to your health and wellness. It is not just about weight loss and management. It's about fueling and strengthening your body, too.
Understanding Well-Rounded Fitness
Exercise is an important part of any weight loss journey, even for Ozempic users. If you are seeking "weight loss workouts" or "Ozempic exercises," there is no one-size-fits-all approach and remember, it's just one piece of the puzzle.
At Planet Fitness, we look at fitness broadly; it is not just about weight loss or even hitting the gym.
A well-rounded approach to fitness acknowledges that physical, mental, and emotional well-being are interconnected. It recognizes that your health involves much more than numbers on a scale. While many people share a common goal of weight loss, a well-rounded approach prioritizes overall wellness beyond weight, including mental and emotional health, plus physical, functional fitness.
By considering your whole self, well-rounded fitness promotes a more sustainable and fulfilling approach to health and well-being.
How a Well-Rounded Approach to Health and Fitness Can Complement Ozempic Usage
Ozempic regulates blood sugar and suppresses appetite, which can assist in weight loss. However, its effectiveness is maximized when used in conjunction with a well-rounded health and fitness approach. Specifically, healthy lifestyle habits such as regular exercise and a balanced diet can enhance the outcomes of Ozempic and GLP-1 medications.
Incorporating Exercise into Your Routine
Exercise serves as a cornerstone of well-rounded fitness, significantly impacting your physical, mental, and emotional well-being. (Learn about those benefits here!)
Regular physical activity can often lead to weight loss, but that's not the only perk. Regular exercise also contributes to muscle gain, functional fitness, and positive mental well-being.
Let's dive into a few forms of exercise that partner well with most fitness-and weight loss-goals. Below are some examples of accessible, effective workouts that can be integrated into your routine for a well-rounded fitness approach:
Walking/Jogging: Walking is a low-impact activity suitable for all fitness levels, while jogging offers a more intense workout that burns more calories and improves endurance. Both activities can be done almost anywhere (in your neighborhood or at the gym!), making them versatile and accessible forms of exercise. These simple yet highly effective exercises improve heart health, increase stamina, and aid in weight management.
Biking: Biking is another type of low-impact, yet effective exercise that offers versatility. Biking targets leg muscles, builds endurance, improves cardiovascular health, and helps with weight management. It can be done outside, on the trails, or inside on a stationary bike, making it an excellent workout for all seasons and preferences.
Weight training: Weight training is a type of strength training that often includes strength machines or other accessories like dumbbells, barbells, and resistance bands, to name a few. While not always considered a traditional weight loss workout, weight training increases muscle mass, boosts metabolism, and improves functional strength. This, in turn, helps support your overall fitness goals, such as weight loss or maintenance.
Pilates: Pilates is an fun and engaging workout that focuses on core strength, stability, and body awareness. It also helps to enhance flexibility and muscle tone without overstressing your joints. By emphasizing controlled movements and proper breathing, Pilates offers a mindful way to strengthen your body and manage weight. For Pilates routines or additional workout inspo, check out tons of on-demand videos and guides for free in the PF App.
Of course, your workout plan should be built with YOU in mind. Think about your fitness goals and what well-rounded fitness means to you. Choose activities you enjoy and can sustain over time-taking care of yourself should be fun! For adults, the recommendation is to aim for at least 150 minutes of moderate-intensity activity a week. Incorporating exercise into your routine is essential for achieving your fitness goals as well as improving your overall health and well-being.
The Role of Nutrition and Diet in Well-Rounded Fitness
A balanced diet plays a key role in fueling your body and boosting your fitness efforts. You don't need to complicate things; start by making simple adjustments. For example, add some leafy greens to your lunch at work, choose a piece of fruit over a pouch of fruit snacks, or opt for whole grains like oatmeal instead of processed ones like crackers.
These small changes can make a significant difference over time. Nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins can provide lasting energy, elevate your mood, and aid in muscle recovery. By prioritizing wholesome foods, you can boost your physical performance, mental health, and feel fueled throughout your fitness journey.
Whether or not you use Ozempic or other GLP-1 medications today, proper nutrition can complement your overall wellness journey, leading to a range of benefits such as:
Enhanced metabolism and digestion
Boosted immune function
Sustained energy
Balanced blood sugar
Muscle restoration and preservation
Ozempic, Exercise, and Nutrition: A Balanced Perspective
While GLP-1 medications like Ozempic can be a weight loss tool when prescribed by a doctor, it's important to approach weight loss and fitness with a balanced perspective. Exercise and nutrition have the power to positively influence your health and weight loss journey alongside weight loss medication.
Achieving true wellness is about integrating exercise, nutrition, and a balanced perspective into your lifestyle. By adopting a well-rounded approach, you can not only achieve healthy weight loss but also improve overall health and well-being sustainably and long-term.
However you approach your health journey, there's no need to do it alone. Get started at a Planet Fitness near you or on the free PF App for support as you embark on your fitness journey.
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Our Ultimate List of Mood-Enhancing and Energy-Boosting Foods
Food is fuel. It keeps us going. And the type of fuel you fill your body with has a substantial impact. Think of your body as a high-tech sports car, it doesn’t perform its best on regular unleaded gas. Your body deserves premium fuel to function at its highest capacity.
Certain foods and nutrients help your brain make chemicals that impact your mood, attention, and focus, while other foods can zap your energy. This article will reveal 20 energy-boosting foods, backed by science, that are guaranteed to boost your mood.
20 Foods to Boost Your Mood
The Cleveland Clinic states simply that “the best meal to enhance your mood is one that combines complex carbohydrates with lean proteins and colorful produce.” We’re looking for anything that releases our favorite feel-good brain chemicals, such as serotonin, dopamine, and norepinephrine. With that in mind, here are 20 mood-boosting foods science—and Planet Fitness—recommends to boost your mood ASAP.
So get out your grocery list, and let’s get started.
Complex Carbs
These foods keep you full longer, pack in more nutrients, and take longer to break down. Examples of complex carbs include whole grains, vegetables, and legumes, which are all great options for maintaining a healthy diet. Additionally, complex carbs can help regulate blood sugar levels and reduce the risk of chronic diseases. Add the following to your grocery list:
Oatmeal
Chickpeas or hummus
Berries or other fiber-rich fruits
Fermented Foods
Fermented foods have been historically popular due to their elongated shelf life. Our ancestors have used fermentation to keep cupboards full for centuries. But this type of preservation also improves gastrointestinal health, wards off disease, and boosts serotonin production.
Next time you fill up your virtual cart, include:
Greek Yogurt
Kimchee
Drinks
It’s not only what you eat but what you drink! At the first signs of fatigue or grogginess, reach for a glass of water or refill that bottle. Hydration is key in keeping your mind and body sharp. Beyond that, consider lower caffeine options, like the ones below, to boost energy without the jittery side effects of coffee.
Water
Green Tea
Yerba Mate
Fiber and Folate
Eating healthy foods is not enough. After absorbing all the possible nutrients, your body needs to move these foods through the intestines and make room for more the next day.
This is where fiber and folate come into play. Fiber keeps things moving, and folate, one of the B vitamins, is important for red blood cell formation and healthy cell growth and function.
Pop these foods into your cart to check fiber and folate off the list:
Sweet Potatoes
Quinoa
Black Eyed Peas
Spinach
Vitamin C
A vital antioxidant that enhances brain function, vitamin C also has many other benefits and is known to help ward off neurodegenerative diseases such as Alzheimer's, Parkinson’s, and Huntington’s.
Keep the following in your home for snacking and adding to meals:
Oranges
Tomatoes
Lemons
Cantaloupes
Lean Proteins
It’s no surprise to conclude our healthy shopping list with lean proteins, as these will keep energy levels high and take longer to digest than carbs. Lean proteins balance your blood sugar and provide lasting energy while fighting off the dreaded “hanger” that always arrives at the most inopportune moments.
Next time you’re at the store, grab:
Wild-caught salmon
Free range eggs
Lentil
Chicken
Turn Your Low Energy into Big Fitness Energy™
With the right energy-boosting foods in your pantry, you can boost your mood and energy with every meal. And with your positive momentum, you’ll also be ready to focus on your physical health.
Join Planet Fitness to keep up the Big Fitness Energy™, or get started now for free on the PF App.
Nutrition
Protein Supplement Benefits: Do I Need a Protein Supplement?
Protein is an essential part of any diet! And luckily for us, it isn't hard to come by. You can find it in eggs, fish, nuts, dairy products, and protein bars and shakes, among other sources. While there are many protein supplement benefits, many people wonder whether they actually need a protein supplement. The answer is that it depends — everyone is different, and everyone's needs will vary. Your physician or a dietician can help you determine whether or not you should take a protein supplement, but in the meantime, it's good to know the basics.
What Is Protein?
Along with fat and carbohydrates, protein is a macronutrient, meaning it is required in relatively large amounts in our diets. "Protein is made up of hundreds or thousands of smaller units, called amino acids, which are linked to one another in long chains," explains the U.S. Food and Drug Administration. There are two types of amino acids: essential and nonessential. Essential amino acids must be found in food, while nonessential amino acids can be made by the body.
Why Do We Need Protein?
Our bodies use protein to build and repair tissues, make enzymes, and regulate hormones. It's a vital nutrient involved in many crucial bodily functions, and it forms the foundation for our bones, muscles, cartilage, skin, and blood. Protein can also help the body recover from exercise and injuries!
How Much Protein Do We Need?
While everyone's protein needs are a little different, the recommended daily allowance is a minimum of 0.8 grams per kilogram of your body weight. Of course, your age, weight, height, and activity level can also factor into this. The USDA has an online calculator that can help you figure out the range of protein you should aim for!
Do I Need a Protein Supplement?
Protein can be a part of your diet in many ways! You'll find it in red meat, poultry, seafood, beans, lentils, eggs, dairy, nuts, and seeds. Consuming a healthy, balanced diet should typically be enough to fulfill your protein needs, even if you work out a lot. But if your lifestyle or food preferences make it difficult for you to get enough protein (or you simply prefer a shake over a slab of fish), you can also get your daily dose of protein in the form of supplements like protein powder.
While these supplements may be able to fill the protein gaps in your diet, you should consult with your physician or dietician before adding them to your routine to make sure you find the right supplement (and amount) for you.
What Are the Different Types of Protein Powders?
There are several types of protein powders, and each offers different benefits. Here's a breakdown:
Whey protein is a byproduct of dairy, which means it isn't an option for vegans. It offers essential amino acids, which the body uses to carry out its functions. For those who participate in intense exercise, whey protein can help speed up muscle recovery.
Casein protein is also a dairy-based protein. Casein digests more slowly than whey, which may lead to increased muscle growth.
Pea protein is gluten and dairy-free. It's made by grinding up peas, extracting the protein, and creating a powder. It can also be a good source of iron!
Soy protein is a plant-based protein that can provide the body with essential amino acids. It contains very little fat and no cholesterol and can help build muscle.
Hemp protein contains all nine essential amino acids — though the exact amounts of each are unclear — plus fiber, healthy fats, and minerals. Hemp protein is also plant-based, which can make it a good option for those who are sensitive to soy, gluten, eggs, or dairy.
Brown rice protein can be beneficial because it normally retains its fiber content and takes a little longer to digest than animal proteins. It is often combined with other proteins like pea, quinoa, or hemp in order to provide the full range of essential amino acids.
These powders can be added to a shake or a smoothie for a tasty boost of protein! While not everyone needs protein supplements, they can be convenient for those who exercise a lot or are unable to meet protein needs through diet alone. Consult your physician or a certified dietician to determine whether a protein supplement may be right for you!
As always, please consult with a physician prior to beginning any exercise program. See full medical disclaimer here.