Macros & Micros: The Nutrients That Build Us
When you hear macros, do you picture gym bros meal-prepping with a food scale in one hand and chicken breast in the other? No shame—we love our protein-packing friends! 💪
But what about micros? These little guys often get overlooked, but they’re just as essential for keeping your bones strong and your joints moving smoothly.
Not sure what the difference is? Let’s discuss.
Bruh, Did You Hit Your Macros Today?
Macronutrients are the nutrients your body needs in large amounts. They provide energy (aka calories) and are essential for growth, repair, and overall body function.
Here’s your macro cheat sheet:
CARBOHYDRATES
⚡ Provide energy for physical activity and muscle function
🌾 Best sources: Whole grains (brown rice, oats), sweet potatoes, fruits, and veggies
PSA: Carbs aren’t the enemy. There are “good” carbs (like sweet potatoes) and “not-so-great” ones (looking at you, vending machine pastries).
PROTEINS
🔧 Builds and maintains muscles and bones—crucial for joint support
🥩 Best sources: Chicken, turkey, eggs, Greek yogurt, tofu, lentils, beans, quinoa, salmon
💡 Pro tip: Try eating protein before fats and carbs at meals for better blood sugar balance.
Fats (Especially Omega-3s)
🧈 Support hormone production, brain health, and help absorb fat-soluble vitamins
🐟 Best sources: Fatty fish (salmon, sardines, mackerel), chia seeds, flaxseeds, walnuts, avocados
🦴 Bone & Joint Bonus:
Protein keeps your bones and muscles strong. Omega-3s help reduce inflammation and support joint lubrication. Match made in mobility heaven.
Getting Small: Micronutrients Matter Too
Micronutrients = vitamins & minerals needed in small amounts—but with huge benefits. They support everything from energy production to immune defense, and they’re essential for strong bones and flexible joints.
Why Both Macros and Micros Matter
Macros = fuel and building blocks
Micros = system regulators and protectors
Together, they:
✅ Power your daily energy
✅ Strengthen bones & joints
✅ Boost immune & metabolic function
✅ Help prevent chronic conditions like arthritis and osteoporosis
🥦 Quick Tips for Bone-Friendly Nutrition
Load up on leafy greens, fish, dairy, nuts & whole grains
Get some sunshine for that natural vitamin D
If you’re low on nutrients, a supplement might help (chat with your provider first!)
💬 Final Thought
You don’t need to track every crumb—but understanding your nutrition can go a long way. Balanced eating supports not just a healthy weight, but a strong, mobile, and pain-free body.
Eat smart, move well, and keep those bones and joints happy!