In this article, Dr. Dan Plews (Head of Research at PILLAR Performance) helps us break down the differences between Macros and Micros as well as the interplay between the two. In addition, he provides the most simple and effective place we can start to get on track with our micronutrition.
You may have heard of these phrases before, but let’s start with what Macros and Micros are and what they actually do for you from a physiological standpoint.
Macros
In sports nutrition, macros (or macro-nutrition) are pivotal for adaptation and performance. These are the main components of your food. Put simply:
Protein: Builds and repairs muscles, crucial for athlete recovery. While it can be used as an energy substrate, it's not the body's preferred fuel due to the associated energy cost.
Carbohydrates: Supplies glucose, converted to energy supporting bodily functions and physical activity. Stored as glycogen in muscles and liver, it's vital for high-intensity training and drives specific adaptations important for training.
Fat: Essential for hormonal health, nutrient absorption, and energy production. Primary fuel during low-intensity exercise due to its higher energy yield compared to carbs and protein.
Food and nutrition also come with a lot of important compounds that support our health and performance in the form of micros. Micronutrients are vitamins and minerals that are essential for the body's health, performance, and optimal function.
Micros
In sports nutrition, micros play are equally important for performance but their function is lesser known. See below the function of micros:
Enzyme, hormone, and protein production critical for body and brain function (reaction time)
Metabolism regulation, energy release from macros, heart rate control, bone density, nerve & cellular function, neurotransmitter production, ATP synthesis
Immune function, inflammation.
These are the finer details of what your food and supplementation provide you, not just the macros and calories.
How and When to Take Your Micros
Micros are divided into fat-soluble (e.g., Vitamin D, omega-3 triglycerides) and water-soluble (e.g., Vitamin C, B-complex, magnesium). For optimal absorption of fat-soluble micros, consume them with 5g of fat. As an example, if taking ULTRA OMEGA, a small amount of avocado, or any good fat, will increase the absorption of the EPA and DHA triglycerides contained in the capsule.
Timing is critical for certain micros. For example, the forms of Vitamin B found in PILLAR ULTRA B ACTIVE aid carbohydrate metabolism, making morning consumption on a full stomach ideal. Magnesium bisglycinate found in TRIPLE MAGNESIUM, for deep sleep benefits, should be taken at night 30 - 60 mins prior to sleep.
Now, you may or may not be surprised what Dr. Dan Plews suggests the one micronutrient to start supplementing with is…
Where to start? Magnesium.
Magnesium plays a crucial role in numerous bodily functions, but alarmingly, nearly half of the population in the USA is deficient in magnesium due to its limited presence in standard diets. [Meanwhile], magnesium-rich foods like dark leafy greens, nuts, and some fish are often lacking in typical diets and magnesium absorption is hindered by poor bioavailability, up to 50% in some cases. Recommended daily intake ranges from 300-320 mg for women to 400-420 mg for men, with athletes requiring 20-25% more due to increased magnesium loss through sweat and intense exercise stimulating the sympathetic nervous system and depleting magnesium levels.
High-intensity exercise not only directly decreases magnesium levels but also triggers the release of stress hormones like cortisol and adrenaline. These stress hormones, in turn, further deplete magnesium levels. This interplay underscores the importance of ensuring adequate magnesium intake, especially for individuals engaging in intense physical activity, to help maintain a healthy balance amidst these physiological challenges.
In athletes, magnesium supplementation supports the autonomic nervous system (ANS), as evidenced by improved HRV and sleep quality. These benefits contribute to superior athlete recovery and adaptation to training, highlighting magnesium's positive impact in this context.
Check out PILLAR’s line of effective micronutrient support to try some for yourself or learn more.
