By Stan Tsoy, Rhapsody CrossFit Co-Founder + Coach

It wouldn’t make sense to detail your car and take it for a tune up only to pump it full of the wrong kind of gas, right? The same holds true for your body. 

What you do in the gym is just a piece of the health and fitness puzzle – another is what you eat.

If you are serious about health and fitness then you must be serious about your nutrition as it is mission critical to performance and weight loss. 

Stan Tsoy at Rhapsody CrossFit in Charleston, SC.

Nutrition can be a complex topic with plenty of noise and fads claiming to be the silver bullet to your dream physique. As a CrossFit coach, Certified Nutritionist and Registered Nurse, I don’t subscribe to quick fixes – I am big on healthy habits that make for a sustainable lifestyle.

There is a lot of buzz in the wellness space on “macronutrients” and tracking or counting them to help structure and maintain a healthy diet. I’m a fan of this approach myself as, once you get the hang of it, it’s a simple, straightforward way to understand what you’re eating and how it’ll fuel your body. 


Let’s start with the basics. Macronutrients are your carbohydrates, proteins and fats. These “big three” provide your body with energy in the form of calories.

Carbohydrates serve as your primary source of energy and, therefore, should account for roughly 40% of your daily dietary consumption.

Proteins are essential for building and recovering muscles (gains!), and should account for about 30% of your daily dietary consumption.

Fats help with brain function, cell function and absorption of proteins – this group should account for a good 30% of your daily dietary consumption.

Every body is a bit different, but the breakdown above is a safe starting point for how to factor macronutrients into your daily diet.


Nothing small about these guys as they are essential in trace amounts to everyday proper body function. Micronutrients include vitamins, minerals, and even water. 

We get the majority of our micronutrients from eating fruits and vegetables. 

Pro tip, taste the rainbow! Micronutrients come from colorful fruits and vegetables. Don’t over complicate it, and try to get at least one serving of fruit and three servings of vegetables a day.

If you have a steady stream of these throughout your day, you are likely sufficient in providing your body with the micronutrients it needs. 

If you’re interested in learning more about calculating macros or how to factor them into your daily nutrition, let’s chat

Next up? Timing is everything – including when it comes to your meals. Stay tuned.