Interesting Macronutrient Basics You Should Know

by | Feb 7, 2020 | Nutrition | 0 comments

potatoes

Macronutrient Basics

Macronutrients are substances from all of our foods that we eat

In total there are three of them, furthermore there is high chance that You already know what We are talking about:

  • Protein
  • Carbohydrates
  • Fats

A lot of foods that We are eating consist of more than one of macronutrients, however we classify them by the one that contains most of. 

Macronutrient Calories Per 1 Gram

Protein – 4 calories

Carbohydrates – 4 calories

Fats – 9 grams

Fats are more caloric dense than other macronutrients, therefore don’t overdo it!

Protein

Macronutrient that is most essential for building muscle mass. Protein is made of amino acids, which are made of carbon, nitrogen, hydrogen, sulfur or oxygen. 

Amino acids are building blocks for proteins and proteins are building blocks for muscle mass. They fall in three groups:

  • Essential
  • Semi-Essential
  • Non-Essential Amino Acids

We suggest including at least 20 grams of protein rich foods in every meal. Protein can replace carbohydrates in Your body if it is lacking them, however carbohydrates can not replace proteins. 

Proteins are responsible for variety of functions inside Your body:

  • Act as Enzyme
  • Act as Hormone
  • Make Antibodies (necessary for maintaining normal action of immune system)

Proteins are also part of body structures: 

  • Hair
  • Skin
  • Muscle Fibers
  • Connective Tissue

About 60% of protein is stored in Your musculature.  Protein can’t be used as direct source of energy, however it is used as building blocks for muscle mass and others structures in body.

You should consume 1 gram of protein per kilogram of body weight. If you are involving Yourself with weight lifting, strength training or You are an athlete consume 1,5g-2g of protein per kilo of body weight.

Good Protein Sources:

  • Meat
  • Eggs
  • Legumes
  • Nuts
  • Grain Products
  • Cottage Cheese
  • Milk and dairy products
  • Fish and seafood
  • Protein powders
  • Beans

egg 4059957 640
milk 3231772 640
steak 2272464 640
bowl 3366480 640
pistachios 3223610 640

Our Tips

  • Eat Lean Meats
  • Include Fish 2-3 times in Your weekly diet (canned tuna, salmon, mackrel)
  • Add legumes to Your dishes 1-2 times a week

Carbohydrates

Main provider of Your energy source for Mental and Physical activities. They are differentiated by Their chemical chain length:

  • Monosaccharides (fructose, galactose, glucose)
  • Disaccharides (sucrose, lactose)
  • Oligosaccharides (melitose)
  • Polisaccharides – complex carbohydrates such as: Inulin, glycogen, amylopectin

Carbs in Your body are being stored in two forms:

Glycogen provides You with energy during Physical Activities. Only way to replenish it is by eating foods rich in carbohydrates.

Sources of Complex Carbs:

  • Legumes
  • Vegetables
  • Cereals
  • Grains
  • Brown Rice
  • Whole Wheat products
  • Potatoes
  • Fruits

Simple Carbs

Avoid these sources of carbohydrates as much as You possibly can.

  • Sweets like candy
  • Sugar
  • Products containing refined flour
  • Sweetened soft drinks
  • Fruit Juices
  • Energy Drinks
  • Sports Drinks

Simple carbs causes major swings in blood sugar spikes, furthermore they contain very low fiber and are digested very quickly. They contain very high GI (glycogen index) and doesn’t give you the fullness feeling. This can easily lead to overeating and gaining weight.

We suggest that You eat more complex carbohydrates and less simple ones. Complex carbs doesn’t cause blood sugar spikes and makes You feel “full” for longer time, also complex carbs lowers cholestorol levels.

Include These Foods In Your Daily Meals

berries 1546125 640
potatoes 1585075 640
rice 4264846 640
muesli 486832 640
runner beans 1835646 640

Avoid 

cake 1776661 640
candy 1961536 640
juice 306748 640
red bull 3301415 640
sugar 2263618 640

Fats

When We hear word Fat, WE immediately think that’s how weight is gained, however that is far from the truth! There are good types of fats and bad types. For successful weight loss plan good fats are essential.

Fats are main flavor carrier to the food we eat. Fats come in 2 forms:

  • Solid
  • Liquid

Fatty acids are being classified in 3 categories:

  1. Mono and Poly unsaturated Fat
  2. Saturated Fat
  3. Trans Fat

Polyunsaturated fats contains omega-3 and 6 fatty acids, which are necessary for Our body. Best way to get these essential fatty acids is by eating coldwater fish and using oils.

Benefits of Unsaturated Fats:

  • Better Blood Flow
  • Cell Growth and Regeneration
  • Regulate Metabolism
  • Maintain Elasticity of Cell Membranes

Lipids not only provide Us with fatty acids, but also deliver fat-soluble vitamins (A;D;E;K)

 

Good Source Of Fats

avocado 933060 640
salmon 1238248 640
almonds 1768792 640
olive oil 968657 640
seeds 3327702 640

Avoid

butter 1920670 640
crisp 2640743 640
bread 1284438 640
popcorn 1085072 640

Trans Fats

This type of Fats must be absolutly avoided! 

  • Raises bad cholestorol levels
  • Suppresses good cholestorol levels
  • Increases risk of Inflammation in body
  • Increases risk of heart diseases, stroke, diabetes

ALWAYS READ INGREDIENT LIST ON FOOD YOU BUY!!

TAKEAWAY

Include all three types of Macronutrients in Your diet plan. They are all necessary for Your body to properly function. Remember, moderation is the key!

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