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Macronutrients also known as Macros

image of food on table, vegetables, avocado, egg.

Key Macronutrients – energy yielding nutrients.

Below are some food choices that have been divided up into Complex Carbs, Good Fats and Protein. These are essential foods that give your body a lot of what it needs for energy, repair and growth.

Carbohydrates (Carbs)

  • Oats
  • Sweet potato
  • Brown rice
  • Quinoa
  • Green vegetables
  • Wholemeal pasta
  • Fibre rich fruits such as apples, berries and bananas
  • Beans

Essential Lipids (Good fats)

  • Avocados
  • Coconut oil
  • Extra virgin olive oil
  • Salmon
  • Nuts
  • Whole eggs
  • Chia seeds
  • Dark chocolate

Protein

  • Eggs
  • Almonds
  • Chicken breast
  • Cottege cheese
  • Greek yoghurt
  • Milk
  • Lean beef
  • Tuna
  • Quinoa
  • Whey protein supplements
  • Lentils
  • Turkey
  • Fish
  • Brussel sprouts
  • Peanuts
  • Tofu

Carbohydrates

Carbohydrates, in the form of simple or complex, are the body’s main source of energy providing 4 calories per gram.

Simple carbohydrates are those that cannot be broken down into simple sugars. These include various forms of sugar such as glucose and fructose.

Complex carbohydrates are larger and consist of sucrose, lactose, maltose, starch, amylose, and amylopectin.

The human body uses carbohydrates in the form of glucose and can convert both simple and complex carbohydrates into energy very quickly. The liver and muscles store glycogen, a complex carbohydrate that the body can rapidly convert to energy. Muscles use glycogen during periods of intense physical activity.

Carbohydrates have two major roles: they are the primary energy source for the brain and they are a source of calories to maintain body weight. If muscle and liver glycogen stores are full, excess carbohydrate will be converted and stored as fat.

Proteins

Proteins, also provide 4 calories per gram, are broken down into amino acids, which are the building blocks that we use to grow, repair and replace tissue.

Protein is not generally stored if consumed in excess; however, a large excess of protein can be converted and stored as fat in the body.

Protein is spared for muscle growth and maintenance and other essential functions and is not usually broken down and used for energy. When carbohydrate and fat are depleted, protein can be used for energy. This is not desirable as it causes muscle atrophy.

Sources of protein include meat, poultry and fish, eggs, dairy products, seeds, nuts, beans, and lentils.

Fats

Fats, the most energy rich source of food providing 9 calories per gram, play vital roles in hormone production, nerve conduction, organ protection and energy storage.

Fats are stored as adipose tissue, which is fat tissue. This can be under the skin, surrounding organs, or can be stored between muscle cells as free fatty acids. As fats are such an energy rich macronutrient it makes it a very effective fuel source. However, fats take longer to break down into a usable form than carbohydrates so exercise needs to be of lower intensity for fat to be used as fuel.

Fat is an important part of a healthy diet. However, some fats are better than others. Saturated fats increase blood cholesterol, whereas mono-unsaturated fats lower blood cholesterol. Trans-fatty acids are potentially harmful and are used to make baked products, pies, cakes, biscuits and buns. Omega -6 and omega-33 are oils found in fish and can benefit health.

Low intensity, long duration, aerobic activities are usually fuelled by fat where there is enough time to convert fat into fuel. Most food we eat contains a mixture of all three macronutrients. Due to their different roles as well as their different chemical compositions we require different percentages of each in an overall healthy diet.

A very general recommendation is that 45-65% of your daily caloric intake comes from Carbohydrates, up to 10-20% comes from fats and the 20-30%from protein.

 

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Meet Chris and Sharon 👋
 
The twin sisters have been training with Tracey as a part of their Small Group Training membership and have absolutely smashed their goals! 💪
 
We sat down with Chris and Sharon and asked them to share their thoughts on Small Group Training and their successful health and fitness journey. You can read about their health and fitness journey in our blog via the link in bio
 
Well, done Chris and Sharon on all your hard work and dedication! We wish the twins well on their continued health and fitness journey.

#PARCFrankston #SmallGroupTraining #Twinning #smashinggoals
Three weeks of PARC Reformer 😱

WOW time flies when you're having fun! It's been 3 weeks since we opened the doors to our brand new PARC Reformer Studio and we have loved hearing how much you're all enjoying the new space! 

It's great to see our PARC community making the most of the new reformer studio and trying out all the amazing new features including the Virtual and On-demand options to fit in with busy schedules. 

Thanks for your patience as we worked through some booking challenges in the first few days. Want to try it for yourself? bookings are open via the Xplor App or Customer Portal.

After more info? Check out our PARC Reformer Studio website page via the link in bio

Keep the momentum going and make PARC Reformer a regular part of your routine. We’ll see you in the Studio soon!

#PARCfrankston #PARCReformer
Thank you Rotary Peninsula 2.0 & the 2025 Rotary Birth tree 🌳

The Rotary Peninsula 2.0 Birth Tree helps to raise funds for swim programs in our community, with $45 of every contribution going straight back to PARC and PINES to help more children build confidence in the water. 

Registrations for the Birth Tree are now available for all babies born in 2025. 

For more information or if you would like to register your child for the 2025 Rotary Birth Tree please head to the website. Link in bio

#PARCFrankston #RotaryPeninsula2_0 #Birthtree #morepeoplecanswim
Important Centre Update 

Closure Notice: The 50m Pool will be closed from Monday 30 June – Sunday 27 July.

We are undertaking significant tiling and improvement works in the Main 50m Pool. This means that the Main 50m Pool will be closed from Monday 30 June – Sunday 27 July (4 week closure period). 

What services are impacted? 
• CLOSED: Over the period, the 50m pool will be closed. 
• OPEN: All other aquatic facilities will remain open, including the Learn to Swim Pool, Warm Water Pool Hall, Waterslides and Aquatic Playground. Importantly, this means that PARC Swim lessons in the 50m pool will not run. 
 
To learn more about these planned works and how the closure impact you, please visit our website via link in bio
If you would like to suspend your membership for the closure period, you can do so via our website, link in bio
 
Suspensions used will not go towards members’ allowable suspensions and won’t impact the suspensions rules. 

We appreciate your understanding and patience as we work to enhance your PARC experience with these important upgrades.

#PARCFrankston
Aquatic Playground Closure 🛠 
 
The Aquatic playground will be closed for planned maintenance from Tuesday 17 June to Tuesday 24 June. 
 
This maintenance requires the playground to be dry in order to be repaired. The Learn to Swim, Toddler pool and Waterslides are still available for your enjoyment. 
 
We hope to reopen the Aquatic Playground in full on 24 June. 
 
We apologise for the inconvenience and thank you for your understanding. 

#PARCFrankston #Aquaticplayground
PARC Cafe staff attempted the Ice Chocolate challenge and it got messy. 😂

Who had the best technique and who caved under the cold? You decide! 👇

Kynen - ❤️, Maddy - 👍, Maya - 😂 or Bella - 😲

Vote below who you think is the Ice Chocolate Champion! 🏆

#PARCFrankston #PARCCafe #IceChocolateChallenge #StaffShowdown #VoteYourChampion #CafeFun
Our industry awards night is tonight! 🌟🏆

The Aquatic and Recreation Victoria Industry Awards recognise outstanding achievement and commitment to the industry. This year our facilities and many of our wonderful staff have been nominated for their contributions, and all of the hard work they do for our community.

Peninsula Leisure are finalists for the following awards:

Facility Management Award (Large) – PARC
Facility Management Award (Seasonal) – PINES
Sustainability Award – PARC
Community Impact Award – Peninsula Leisure 
Group Exercise Instructor Award – Belinda Butterfield
Membership Sales Award – Clair Porter
Personal Trainer/Gym Instructor Award – Nic Hough
Swim Teacher Award (General) – Ellie Spasevski

Good luck to all our finalists, thank you for all the work you do, we can't wait to share the night with you all! 

#PARCFrankston #ARVindustryawards #goodluck #Finalists2025

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