Macrobolic Nutrition: An Overview + Guide


Overview

WHAT IS MACROBOLIC NUTRITION?

Macrobolic nutrition is the stacking of macronutrients in each meal and snack throughout the day to fuel your body’s natural metabolic processes; resulting in healthy muscles and fat loss.

WHAT ARE MACRONUTRIENTS?

Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. There are three macronutrients:

  1. Carbohydrate
  2. Protein
  3. Fat

By naturally manipulating your hormonal profile, macrobolic nutrition causes a low and controlled insulin release, optimal glucagon levels, increased growth hormone and low cortisol levels.

WHY DO WE NEED CARBOHYDRATES?

Carbohydrates are the macronutrient our body needs in the largest amounts. According to the Dietary Reference Intakes published by the USDA, 45%–65% of calories should come from carbohydrates. We need this amount of carbohydrate because:

  • Carbohydrates are the body’s main source of fuel.
  • Carbohydrates are easily used by the body for energy.
  • All of the tissues and cells in our body can use glucose for energy.
  • Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.
  • Carbohydrates can be stored in the muscles and liver and later used for energy.
  • Carbohydrates are important in intestinal health and waste elimination.

WHY DO WE NEED PROTEIN?

According to the Dietary Reference Intakes published by the USDA, 10%–35% of calories should come from protein. We need this amount of protein for:

  • Growth (especially important for children, teens, and pregnant women)
  • Tissue repair
  • Immune function
  • Making essential hormones and enzymes
  • Energy when carbohydrate is not available
  • Preserving lean muscle mass

WHY DO WE NEED FAT?

Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA, 20%–35% of calories should come from fat. We need this amount of fat for:

  • Normal growth and development
  • Energy (fat is the most concentrated source of energy)
  • Absorbing certain vitamins (like vitamins A, D, E, K, and carotenoids)
  • Providing cushioning for the organs
  • Maintaining cell membranes
  • Providing taste, consistency, and stability to foods

 

A Note About Micronutrients: Although macronutrients are critical, our bodies also need water and micronutrients to survive. Micronutrients are nutrients that our bodies need in smaller amounts, and include vitamins and minerals.


Guide

HYDRATION

For a litany of reasons—not the least of which is priming your body to properly absorb nutrients—consume 100oz of water every day.

MEAL INTERVAL & NUTRIENT STACKING

To keep your metabolic processes fueled, you should eat every 3 hours. Females should eat at least 5 times a day, males should eat at least 6 times a day. Every time you eat, pair a complex carbohydrate with a lean protein. Two times a day, also have an unsaturated fat—preferably by lunch.

FOOD

The following are lists of some of the best foods by macronutrient category.

CARBOHYDRATE (COMPLEX)
> Eat every meal, every snack

  • Asparagus
  • Beans (black, pinto, kidney, string)
  • Bell Peppers
  • Blueberries
  • Broccoli
  • Brown rice
  • Brown rice pasta
  • Brussels Sprouts
  • Cauliflower
  • Celery
  • Grapefruit
  • Oatmeal (non-flavored)
  • Raspberries
  • Rye
  • Spinach
  • Sweet potatoes
  • Whole wheat bread / English muffins (100%)
  • Yams

PROTEIN (LEAN)
> Eat every meal, every snack

  • Chicken breast
  • Egg whites
  • Eye of Round steak
  • Ground turkey (99% lean)
  • Pork tenderloin
  • Scallops
  • Shrimp
  • Tuna fish (2-3 servings per week)
  • Turkey breast
  • White fish (Tilapia, Alaska pollock, catfish, grouper, haddock, Mahi Mahi, Pacific cod, Pacific halibut, Pacific rockfish, striped bass, swai, swordfish, et al.)

FAT (MONO-/POLY-UNSATURATED)
> Eat 2x per day by lunch

  • Almonds
  • Avocado
  • Cashews
  • Flax seeds
  • Natural peanut butter (no 'hydrogenated' ingredients)
  • Olive oil
  • Olives
  • Salad dressings which use olive, canola, walnut or flaxseed oils as base