The 3 Macronutirents and What They Do

Curious to know how certain foods affect your day-to-day?

The food you eat has a major impact on your day-to-day life. In fact, besides sleep and hydration it plays the most important role in how you feel and how well you can operate. What nutrients you’re fueling yourself with, determines your motivation to exercise, your energy level, your productivity at work, your social battery, your stress levels, and so much more. Keep reading to learn how the 3 macronutrients (protein, carbohydrates, and fats) help you FEEL your best.

Protein: Building Blocks for the Body

Protein plays a key role in:

  • Providing nutrients for your body to recover and repair
  • Supporting your immune function
  • Promotes feeling full and satisfied
  • Building muscle mass and strength

Protein is made up of amino acids, which are the building blocks of the body (i.e. your hair, skin, nails, bones, and muscles). Think of your body as an brick wall: amino acids are the bricks and structure of the wall.

The body does not store protein (besides in its tissue), and therefore has no reserves to draw on when it needs a new supply. You need frequent supply of protein. This is one of the reasons for aiming to get protein in at each meal. The other reason is because of how full (in a good way) protein makes you feel. This means less snacking, and less filling yourself with other calories which can be stored as body fat. How much protein should I have? You should aim for 1g of protein per lb of body weight per day. This means taking your bodyweight in kilograms and multipling it by 2.2. For instance, if you weigh 70kg , strive for 70 x 2.2g = 154g of protein each day.

Carbohydrates: Fuel for the Brain

Carbohydrates are the brain’s and body’s main energy source. Carbohydrates are also known as glucose, or sugar, which is what your body needs to burn for energy. There are 2 types of carbohydrates (here’s where their misinformed bad rep comes from):

SIMPLE CARBOHYDRATES: these are what you know as sugar, so literally table sugar, honey, fruit and fruit juice, candy, all that sweet yummy stuff. The closest to sugar the food is the more SIMPLE it is for the body to figure out it is glucose and use it for energy.

COMPLEX CARBOHYDRATES are a bulky version of simple carbohydrates. Complex carbohydrates are long chains of sugar molecules that take longer for the body to break down and digest, providing a steady release of energy over time. Examples include whole grains, legumes, and starchy veggies like potatoes and pumpkins, which are rich in fiber and nutrients, supporting overall health and sustained energy levels. These take longer to digest and break down, so they make you feel fuller longer and are a more reliable energy source.

Fats: Fuel for Function

Fats are essential nutrients that provide energy and help the body absorb certain vitamins. They are necessary for optimal hormone production and funtion as well, so SUPER important!

They come in different forms, including saturated fats found in animal products, unsaturated fats found in nuts and seeds, and trans fats found in processed foods. While fats are often associated with weight gain, they do not store on your body as fat as is commonly thought. Saturated and unsaturated (there are two types, but we’ll keep it simple today) are both useful and essential for us. Saturated fats had a bad wrap for number of years, but the studies that showed they cause heart disease and other metabolic conditions were found to be incorrect. Trans fats consumption is to be minimised as they serve no positive purpose (besides sometimes tasting good in the form of hot chips or processed foods). Consider swapping your vegetable or canola oil for olive, avocado or coconut oil as a high-fat alternative.

Fats are a necessary (and easy!) addition to your meals AND snacks. They are the most energy dense macronutrient to keep you fueled for the day. Some great, but not limited to, sources of fat are: nuts, eggs, coconut, avocado, and olives.


Understanding the role of macronutrients—protein, carbohydrates, and fats—in your diet is essential for optimizing your health and well-being. By incorporating a balance of these nutrients into your meals, you can support your body’s functions, maintain energy levels, and feel your best every day. Remember to prioritize whole, nutrient-rich foods and strive for variety to ensure you’re getting all the essential nutrients your body needs. Cheers to nourishing yourself and feeling fantastic!


What’s your Goat?

We’ve all been there. You check tomorrow’s workout and see it’s Goat Day. Ugh. You wanted to lift, right?  Maybe you think about skipping.  What


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