A deep dive into the nutrients that you need

It is no secret that lifting is fun, and having a solid training regimen is definitely great, but real growth comes from what you eat. The saying “you are what you eat” may sound cliche, but it is true, you are what you eat. That being said, if during your recovery protocol, you are pumping yourself full of calories on top of calories, you may finding yourself bulking up, but not in the right way, meaning you could be putting on some serious body fat. The same goes with cutting down, if you just cut calories, you will lose weight, but it might not just be body fat. That being said, keeping an eye on your macronutrients and micronutrients is key, but what exactly are these?

Let’s break down exactly what macronutrients and micronutrients are, and why having the correct amount is crucial for your success in your fitness journey.

What are Macronutrients?


No matter if you are bodybuilding or powerlifting or just trying to stay in shape, macros are crucial! Macronutrients are the nutrients that we require in larger quantities that provide us with energy and fuel. The macronutrients include fats, proteins, and carbohydrates. Let’s take a look at the food sources where you can fuel yourself with each of these macronutrients.


First and foremost, let’s take a look at protein. This macronutrient is known as the “building block” of muscle mass, and this leads to a lot of bodybuilders and strength athletes consuming large amounts of protein in order to put on size and strength. To dive a little deeper, proteins are made up of hundreds or even thousands of smaller units called amino acids (you may often see this in supplement form as well) which are attached to one another in long chains. In total there are 20 types of amino acids that can be combined to make a protein, and the sequence of amino acids determines each protein’s unique 3-dimensional structure and its specific function.

Where to Get Protein

There are plenty of different sources that you can find protein in! Let’s take a look at some food sources to find this essential muscle building macronutrient:

  • Chicken
  • Beef
  • Fish
  • Eggs
  • Protein supplements (powder, bars, snacks)

How Much Protein do You Need?

It is often recommended that you take in .08-1.0 grams of protein per pound of bodyweight each day!


Now, we know what you are thinking, “eating fat will make me fat”! This is not necessarily true, as there are “good fats” which are also known as monounsaturated fats. That being said, the body quite literally can’t live without them, and needs a good amount of healthy fat in order to regulate things like energy and hormones.

Where to Get Fats

There are some easy ways to get this macronutrient in, check them out:

  • Nuts
  • Flaxseed
  • Lean meats
  • Avocado

How Much Fat Do I Need Each Day

Now, you don’t want to overdo it on the fat, but you definitely need a good amount of fat to function. If you are following a 2,000 calorie per day diet, the target range is 44-78 grams of fat per day.



Last but not least on the list of macronutrients to address are the carbohydrates, which many people misinterpret as a dirty word. While an overabundance of carbs each day will put on some excess body fat, it is a bit deeper than that. There are two different types of carbs, one of them being simple carbs which are broken down fast for energy; examples of these are foods like candy, honey, and sugar. On the other hand, you have complex carbs, which are made up of sugar molecules that are strung together in long, complex chains. Complex carbohydrates are found in foods such as peas, beans, whole grains, and vegetables.

Where to Get Carbs

When it comes to getting your carbohydrates in, you want to go with the complex carbs. Sure, a cheat day filled with junk foods and sweets is deserved every now and then, but the best sources of this macronutrient include:

  • Rice
  • Potato
  • Vegetables
  • Beans

How Much do I Need?

This is something that is largely dependent on your goals. For example, if you are bulking up, you will be consuming more carbohydrates, but if you are cutting down, you will be consuming less. Bodybuilders in particular will cut down on the macronutrient as they are getting closer to the show date in order to drop body fat immensely.

That being said, if you are basing your diet of off 2,000 calories a day, the recommended carbohydrate intake lies between 225 and 325 grams of carbs a day.

What are Micronutrients?

Now that we have addressed what macronutrients are, let’s take a look at their counterpart and often more ignored counterpart, the micronutrients. The micronutrients are mostly vitamins and minerals, and are equally important but consumed in very small amounts. Despite being consumed in smaller amounts, the impact of micronutrients on a body’s health is absolutely critical, and deficiency in any of them can cause severe and even life-threatening conditions. They perform a range of functions, including enabling the body to produce enzymes, hormones and other substances needed for normal growth and development.

How to Get Micronutrients

While a clean, balanced diet will help you get the micronutrients in, taking a multivitamin supplement helps to ensure that you get them in.

Macronutrients and Micronutrients Wrap Up

Overall, training is certainly a lot of fun, but it does not stop there, as where you truly grow and progress comes largely from what you consume. That being said, making sure to get the proper amount of macronutrients and micronutrients in is essential, and perhaps finding the proper personal trainer is key! Lucky for you, Demetz Online Personal Training is experienced in all angles.

If you want to learn more about our services, visit the homepage for our site here: https://demetzonlinepersonaltraining.com/. We offer a variety of services for training and nutrition. Just visit the page, read the write-up, and visit the links to the service pages to learn more and sign-up.

Demetz Personal Training About Nathan Demetz Personal TrainerNathan DeMetz holds degrees in Exercise Science, Business Administration, and Information Technology as well as certifications in strength and conditioning, sports nutrition, run coaching, and other areas. His credentials come from organizations such as Indiana Wesleyan University, Ivy Tech College, Utah State University, and the ISSA College of Exercise Science.

Nathan has 20 years of personal and professional experience in the health and fitness world. He works with people from across the globe, including locations such as Kuwait, Australia, and the USA.

To work with Nathan directly on your personal training goals, contact him today!

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