Do you feel super sleepy after a heavy meal? Or lack energy during exercise? Get sugar cravings? Or get hunger pangs during the day or late at night?
It might all be down to the food that you’re eating. I honestly can’t remember the last time I ate a snack and didn’t turn it around to see the nutritional information.
But as much as we think we know what it means- truly understanding the difference between Macro and Micronutrients and how they affect your body can change the way you eat, forever.
THE MAIN PLAYER: MACRONUTRIENTS
Macronutrients are the nutrients your body needs in large amounts. Think of them as the main characters in your dietary story:
- Proteins: The body's building blocks. They help repair tissues, build muscle, and keep you feeling full. (Psst... our meat snacks are protein superstars!)
Examples of protein rich foods- Meats, Eggs, Milk, Soy.
- Carbohydrates: Your body's go-to energy source. They fuel your brain and muscles.
Examples of carb-rich foods- Rice, Pasta, Bread, Oats.
- Fats: Not the villain they're often made out to be! Fats help absorb vitamins, produce hormones, and keep you satisfied.
Examples of Fatty foods- Nuts, Avocado, Seeds.
Next time you’re sitting down to eat, take a look at your meal and guesstimate the ratio of macronutrients. A perfectly balanced meal has equal proportions of carbs and protein with some fats.
But not every meal is the same- this is key!
Workout Efficiency Max
A meal before working out or doing any physical exercise should ideally be higher in carbs than in the other macronutrients since your body needs to use it for energy. A big reason for lack of energy during your workouts could be a result of low carbs in your pre-workout meal.
Compare this to a meal post exercise- which should ideally have more protein, since it helps repair the muscles used. A carb rich meal may make you feel fuller, but you need the protein to replenish those big guns!
Post-meal Drowsiness
If you tend to feel sleepy after lunch or breakfast- you need to start taking the following into account.
What you eat: Meals that are high in either carbohydrates or fat are more likely to make you tired than meals high in protein.
How much you eat: Eating a lot of calories in one sitting is also linked to post-meal fatigue. Carb rich or fatty foods are usually higher in calories than protein-rich foods.
Sweet Tooth Cravings
A quick hack to sweet tooth cravings is timing it right. There is nothing wrong with sweets but having them on their own (such as ice-cream before bed) spikes your blood sugar levels.
The best time to eat something sweet is right after a balanced lunch or dinner after you’ve already eaten fiber from vegetables and adequate protein and fats. The fiber, protein and fat in your stomach will slow down digestion and prevent the sweet food from spiking your blood sugar as high as it would on an empty stomach. Plus, since you know you can still have sweets, you won’t feel restricted.
Battling Hunger Pangs
Even if you have adequately balanced meals in the day, sometimes hunger pangs are inevitable. We usually resort to the quickest available items like chips & namkeen. These are very high in carbohydrates and calories and you end up eating more than you should.
The best snacks to eat instead are foods that are higher in protein/fat. Your body takes longer to digest it so you feel fuller quicker and you’re satiated for longer.
THE SUPPORTING CAST: MICRONUTRIENTS
Micronutrients are needed in smaller amounts, but they're no less important. These are your vitamins and minerals:
- Vitamins: A, B, C, D, E, and K. They support everything from your immune system to bone health.
- Minerals: Iron, calcium, zinc, and more. These little guys are crucial for various bodily functions.
All of the nutrients you need are in different types of foods. Most experts agree that eating a variety of foods is the best way to get them. These fruits, vegetables, meats, and dairy products all have some micronutrients:
* Foods with trace minerals: oysters, spinach, nuts such as cashews, legumes such as peanuts
* Foods with water-soluble vitamins: citrus fruits, bell peppers, whole grains, eggs, dark leafy greens, fish, and lean meats
* Foods with fat-soluble vitamins: leafy greens, soybeans, almonds, sweet potatoes, and milk
* Foods with microminerals: dairy products, black beans and lentils, bananas, and fish
Why Both Matter
Your body needs a balance of both macros and micros to function at its best. Macros provide the energy and building materials- while micros ensure all your body's systems run smoothly.
Knowing the benefits of each helps you make better eating decisions so you can make snacks work for you– rather than against you.