What Are Macros ft. Alex Howes

What are Macros?  

First, let’s break down the basics: what are macros?  

Macros (short for macronutrients) include the three categories of food you eat the most: carbohydrates, protein, and fats.  

When you’re counting your macros, you aim to hit a certain amount in each category. For example, if you had a goal to hit 125 grams of protein a day, you would fill the rest of your calories with carbs and fats.  

It’s important to keep in mind that carbs, protein, and fats have different calorie amounts (for more specifics visit Healthline). Usually, the first step to tracking your macros comes from determining your daily calorie intake and breaking down where your macros fit in.  

Many people adopt macro tracking to hit a protein goal during training, while others use it for different lifestyle needs. Alex Howes incorporates macros to ensure his body is fueled right for his goals and training.  

Who is Alex Howes?  

“I got started racing at a very young age. My dad raced on the regional circuit around Colorado, and our family vacations always involved traveling to a local race,” said Alex Howes. “I fell in love with cycling right from the get-go, and before I can remember I was obsessed with racing.” (Team EF Coaching)  

A little boy who fell in love with the sport turned into a professional cyclist with a decade's worth of race experience including Leadville 100, Tour de France, Milano - Torino, Settimana Internazionale Coppi e Bartali, Lifetime Grand Prix, US Road Race Championship, and more.  

But none of that would be possible without countless hours of training the mind and body. And a big factor in fueling this training included a high protein nutrition plan. So, how does a busy professional like Alex Howes get the right amount of protein throughout his day? He gives us the inside scoop.  

Tips for Hitting Your Macros

What is your advice for someone wanting to start tracking their macros? 

"I think step one with tracking your macros is to begin tracking with zero interventions. Track what you’re eating for a few days without looking at any of the numbers to get an idea of what your baseline looks like. From there you can begin to analyze things and get an idea of where you may need to make some interventions. Where are you falling short? What might need to come down?"

Do you find it helpful to track your macros consistently, or every once in a while?

"For me personally, I find it helpful to track macros a few days in a row a few times a year. It doesn’t need to be something that is all-consuming. Our diets often have some seasonality to them and getting some snapshots during those different seasons can be really helpful. Are you eating too much during the holidays? Perhaps there are some simple interventions there. Do you need more protein in the summer to better recover from an active lifestyle? Are you always sick in the early spring? Perhaps you’re not getting adequate fat."

What is your go-to training or race fuel that fits those macros?

"Before a big ride, I go for some Power Cakes (often in waffle form) with yogurt and syrup to get the glycogen stores up. Post-ride, I love the Peak Oatmeal because it’s so quick and easy and has all the protein I need to get the recovery process started. Love the Kodiak Chocolate Chip Chewy Bars for a long-ride snack!"

Do you add anything to your Kodiak favorites that helps you hit your macros (like granola, yogurt, fruit… etc.)?

"I often add pumpkin seeds and walnuts for some extra healthy fats. I usually add some half-and-half to the little one’s Cubs oatmeal to thicken it up a bit."

We gotta ask, what is your go-to Kodiak breakfast and why?

"Personally, I go straight for the Peak Oatmeal. I love the high protein content and good complex carbs. I don’t always get my way though, my daughter is absolutely obsessed with making waffles, so the waffle iron is hot a couple times a week."