Balancing macronutrients, or macros, is often a consideration for those contemplating a nutritional strategy to support their health goals, whether their objective is to gain strength, change body composition, increase energy, or simply eat healthier. The fuel you feed your body can have powerful effects.
General awareness of your macronutrient intake is important to ensure you’re nourishing your body appropriately, staying satiated, steadying your blood sugar, maximizing your metabolism, and maintaining your energy levels.
As of late, meal sequencing — or the eating of specific foods in specific orders — has amassed greater attention, particularly as it relates to the influence of macronutrients on blood sugar regulation or fat-loss goals.
But does the order in which you consume your macros really matter? Can eating protein before carbohydrates, for example, make a significant difference when you’re working toward a health goal?
Samantha McKinney, RD, CPT, national program manager for nutrition, metabolism, and weight loss at Life Time, offers her insights.
What are “Macros”?
Short for macronutrients, macros refer to the nutrients from food that provide your body with caloric energy — or, in essence, fuel. There are three main macronutrients: proteins, fats, and carbohydrates (alcohol can be thought of as a fourth macronutrient, but it’s not considered a “main” one). Proteins and carbohydrates each provide four calories per gram, while fats deliver nine calories per gram.
“When talking about macros, most people are either referring to the percent breakdown of their total calorie intake that comes from each of the three main categories or the number of grams of each of those nutrients they are aiming to consume in a day,” says McKinney.
Macronutrients are distinct from micronutrients. “Micronutrients are vitamins and minerals critical for health but that do not directly provide calories,” McKinney adds. “It might be easy to think of macronutrients as fuel and micronutrients as ‘engine parts’ — you need both to function well.” (Learn more: “What Are Macros and Calories?”)
Finding Your Ideal Macro Balance Per Meal
Each macronutrient plays a specific role in providing energy, supporting metabolic function, and contributing to overall health. When you’re determining the balance of proteins, fats, and carbs that suits you, McKinney advises mapping out your protein intake first.
As a general target for most healthy people, she recommends aiming for one gram of protein per pound of your ideal body weight per day; depending on overall intake, this often equates to about 30 to 40 percent of your daily calories. For many people, consuming at least 30 grams of protein at each meal is a beneficial, and often easier, target. (This resource can help you understand what that looks like in food form: “Here’s What 30 Grams of Protein Looks Like.”)
Fats and carbohydrates can then round out the rest of the meal. The ideal amounts of these macronutrients depends on factors like muscle mass, activity level, and metabolism, which varies from person to person.
“Some people feel better on a high-fat, low-carb diet, while others do well on a low-fat, high-carb diet,” McKinney says. “Assuming your protein intake is relatively constant, it’s important that as your fat or carb intake increases, the other decreases accordingly to appropriately balance your caloric intake. A relatively equal balance between the carbs and fats can also work. It’s truly about finding what feels best for you.” (Learn more: “A Beginner’s Guide to Macros.”)
Don’t Overthink the Order in Which You Eat
When it’s reasonable to do so, it’s best for most people to eat their protein-rich foods first, advises McKinney. “Protein increases satiety and dampens cravings, so prioritizing the protein on your plate before anything else can help refined carbohydrates and sugary indulgences seem less tempting.”
Protein is also crucial for balancing blood sugar. Research shows that high-protein and high-fiber meals can keep your energy and blood-sugar levels stable and help you avoid that “crash” you may experience after a high-carb meal. (McKinney recommends that at least one-third of your plate be filled with lean protein and half with nonstarchy vegetables to help maintain healthy blood-sugar levels.)
That being said, if your plate is composed of a thoughtful balance of healthy ingredients, consuming them in a specific order is not as important for warding off temptations. It’s also impossible to fully control the sequence of how you eat your macronutrients, since foods usually provide more than one.
For example, although usually dominant in protein, meat is a combination of protein and fat. Nuts — despite usually considered a fat source — are a combination of fat, protein, and carbohydrate. Vegetables can contain both carbs and protein.
Furthermore, McKinney points out that many of our meals contain a combination of foods and macronutrients (think an egg bake or chili, for example), making eating in a specific sequence impossible.
“Remember, eating should be enjoyable,” she says. “Sequencing macros in a certain order can overcomplicate things at times, and can even lead to obsessive eating behaviors. Eating should nourish both the body and the soul. Don’t stress too much over the order of consumption — focus instead on savoring each bite of your balanced meal, chewing well, and not multi-tasking when you eat.”
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