Aretas Connects Vol. 5 | Understanding Macros

Hey Aretas Performance Community,

We talk a lot about training and movement, but what you put into your body is just as crucial for your performance, recovery, and overall health. This week, we're diving into the essential building blocks of your diet: macronutrients.

We believe food is central to our lives—a source of nourishment and connection. While we value wholesome, home-prepared meals, we also recognize the realities of busy lives. Our goal is to equip you with strategies to make healthy choices wherever you are. Whether we use specific macronutrient targets or a simple hand-portioning system, our focus is on empowering you with the knowledge and tools to make informed choices that support your energy, recovery, and health.

Understanding protein, carbohydrates, and fats empowers you to fuel your body for optimal results, whether you're pushing for new personal bests or simply navigating your busy day.

What Are Macronutrients?

Macronutrients are the nutrients your body needs in larger quantities to provide energy, support growth, and maintain vital bodily functions. They’re broadly categorized into proteins, carbohydrates, and fats—each with a distinct role in maintaining health and fitness.

Let's break down their unique roles:

1. Protein: The Builder

Protein is often called the 'building block' of the body, and for good reason! It's essential for repairing and growing muscle tissue, producing hormones and enzymes, and keeping you feeling full and satisfied after meals. Whether you're an athlete or simply aiming to maintain a healthy body composition, adequate protein intake is non-negotiable for recovery and strength.

General Guideline: A great starting point is to aim for 1 gram of protein per pound of your ideal body weight per day. For example, if your healthiest weight is 150 pounds, you'd target 150 grams of protein daily.

• Found in: Lean meats, poultry, fish, eggs, dairy, legumes, tofu, nuts.

2. Carbohydrates: The Energizer

Carbohydrates are your body's preferred source of energy. They fuel your brain, power your workouts, and provide the sustained energy you need throughout the day. Instead of fearing carbs, think about choosing quality sources that provide sustained energy and essential fiber.

• Found in: Fruits, vegetables, sweet potatoes, legumes, and whole grains like oats, quinoa, and rice.

3. Fats: The Regulator & Protector

Fats are vital for hormone production, absorbing fat-soluble vitamins (like A, D, E, K), protecting your organs, and providing a concentrated source of long-term energy. Choosing healthy fats is crucial for overall health and brain function. There's no need to fear good, healthy fats!

• Found in: Avocados, nuts, seeds, olive oil, fatty fish (like salmon), coconut oil.

General Guidelines for Fueling Your Body

While exact macronutrient ratios vary greatly depending on your individual goals (muscle gain, fat loss, performance), activity level, and body type, here are some general principles to consider:

• Balance: Aim to consume adequate amounts of all three macros daily, prioritizing whole, unprocessed foods and limiting ultra-processed options.

• Prioritize Protein: A higher protein intake is generally optimal for most people, whether sedentary or extremely active. Recent studies even show positive body recomposition results (like losing body fat) from significantly increasing protein, with no other changes to diet or exercise!

• Smart Carbs: Focus on nutrient density with carbs to help balance blood sugar while still giving your body the energy it needs. Eating fruit won’t make you fat, but too many cookies might derail your goals. You can also consider timing your carbohydrate intake around your workouts to maximize energy and aid in recovery.

• Healthy Fats: Include sources of healthy fats with your meals for overall health and hormone function.

However, navigating the world of nutrition can be complex, and a one-size-fits-all approach rarely yields optimal results. This is precisely why we're so excited to announce...

Introducing Rooted Nutrition: Your Personalized Path to Optimal Fueling!

To help you truly optimize your fuel for your unique body and goals, Aretas Performance is thrilled to launch our new Personalized Nutrition Coaching Services, Rooted Nutrition!

At Rooted Nutrition, we believe that nutrition is a cornerstone of both athletic performance and overall well-being. Our approach emphasizes a lifelong, sustainable, and enjoyable relationship with food. We move away from restrictive diet culture towards a mindful and flexible approach, empowering you with the knowledge and tools to make informed choices.

Here's how Rooted Nutrition can help you:

• Individualized Approach: Your plan is crafted specifically for you—your needs, preferences, and lifestyle.

• Sustainable Habits: We focus on building long-term habits that integrate seamlessly into your life, not quick fixes.

• Balanced & Enjoyable: Learn to fuel your body with delicious, whole foods while incorporating your favorites in a balanced, guilt-free way.

• Seamless Integration: Your nutrition plan will perfectly complement your Aretas Performance training, accelerating your results.

Aretas Client Exclusive Launch Offer!

To celebrate our launch, and as a valued Aretas Performance client, you have two exclusive pathways to elevate your results with Rooted Nutrition:

Option 1: Get a Kickstart – 20% Off Your First Month!

Perfect for testing the waters or tackling an immediate goal. Sign up for our Monthly Nutrition Coaching plan or the 3-Month Nutrition Jumpstart and receive 20% off your first month's payment! Experience daily support through ProCoach, weekly check-ins, and a monthly deep-dive, all at a special introductory price.

Option 2: Commit & Transform – Your First Month FREE!

For those serious about lasting change and ultimate value. As an Aretas client, we’re inviting you to enroll in our 6-Month Nutrition Add-on or the 12-Month Nutrition Add-on plan and receive your entire first month of nutrition coaching absolutely FREE! This is the ultimate integrated approach to fuel your body, optimize your training, and transform your health from the inside out.

Why This Matters for Your Results: Nutrition is the cornerstone of true performance and well-being. Adding Rooted Nutrition to your Aretas routine means you'll be fueling recovery, building lean muscle more effectively, and consistently hitting your personal bests, both in and out of the gym.

Ready to Begin? Visit the Rooted Nutrition website to learn more and claim your exclusive offer! Questions or want to learn more? Email Laura here.

Offer valid for new Rooted Nutrition sign-ups by June 30, 2025.

We believe that understanding and optimizing your nutrition is a powerful step towards taking control of your health. We're excited to offer this new level of support to help you achieve your fullest potential, inside and out.

Other Exciting Updates from Aretas Performance

We’re just buzzing with energy around here!

We wouldn't be here without you! Join us for our Anniversary Party at our Wauwautosa location on Friday, June 13th from 5:30 PM - 7:30 PM. Food and drink will be provided, including Romero’s taco bar, and families are welcome. We hope to see you there!

Rise & Grind with Mitch and Volley Life University kicked off last week and we’ve gotten great feedback. It’s fun, it’s a great workout, and it’s on the beach—what else could you want? Join us by registering here.

Sign up for Drake’s Speed Camp! Drake will be leading a Speed Camp for high school athletes, focusing on developing explosive power, agility, and speed. He'll be hosting the camp on Monday and Friday mornings at 7:00 AM and 8:30 AM, running from June 16th to September 5th. Email Drake for more information or to register.

Our women’s programs are off to a strong start! As a reminder, for anyone who wants to try our OsteoStrong or Perimenopause Power small-group training classes—designed to help you thrive through every phase of life—we're currently offering a free first class + assessment and a "Love It or Your Money Back" Guarantee, where we’re offering you the option to cancel with a full refund within a week if it's not a perfect fit. Email Laura to find out more.

Thank you for being a valued part of the Aretas Performance community.

In Excellence,

The Aretas Performance Team