Macronutrients

Macronutrients

Macro’s or Macronutrients are the main building blocks for the body.  They consist of Protein, Carbohydrates (Carbs), and Fats.  

We require the macro's in relatively large amounts for normal function and good health.  

Protein

Protein has many special functions.  Protein functions consist of enzymes, hormones, structure (collagen and keratin), antibodies, transporters, acid-base balance, and fluid balance. Protein makes up our muscles in the form of actin and myosin. While not the preferred source, protein is the backup source for energy.  

Protein is potentially the most over consumed macronutrient especially among athletes.  Protein does have many very important functions; however, in the American diet, we tend to OVER consume protein. 

Protein is made up of molecules called amino acids. There are 20 amino acids which our bodies need to function and grow properly.  Some of the amino acids can be made by the body while others have to be consumed in the diet.  

Function of protein in the body consists of enzymes, hormones, structure (collagen and keratin), antibodies, transporters, acid-base balance, and fluid balance. Protein makes up our muscles in the form of actin and myosin. 

While not the preferred source, protein is the backup source for energy.  However, protein is not necessarily “stored” in the body. When protein is being used for an energy source, the body will start breaking down muscle mass, which is not ideal.  

Protein comes from animals as well as plants.  Animal sources of protein include chicken, turkey, fish, beef, and pork.  Plant sources of protein consist of all vegetables, beans, legumes, whole grains, nuts, and seeds.  Certain plant based proteins like quinoa, amaranth, and soy are considered complete proteins meaning they contain all 9 essential amino acids.  

Carbohydrates

Carbohydrates are the main source of energy for the body; the energy provided by carbs spare protein and prevent ketosis. However, carbs also provide many vitamins, minerals, and fiber that the body needs to function optimally.

The “dreaded’ Carbs…  or are they truly “dreaded?”

Do you know that carbohydrates are very important to our bodies and provide us with most of the vitamins and minerals our body needs?

Carbohydrates are the brain and red blood cells main energy source.  If we aren’t feeding our bodies carbs, the body has to make glucose so that the brain can function appropriately.  While this mechanism helps us to stay alive, it is not always the healthiest option. 

Besides energy, carbohydrates provide us with fiber, vitamins, and minerals that are important to good health as well as performance. 

Carbohydrate foods consist of: 

Starches - grains and starchy vegetables (potatoes, corn, peas, pumpkins, winter squash, and beans)

Fruits and juice

Dairy - milk and yogurt

Sweets/sugar

Non-starchy vegetables are very low in carbohydrates and include green leafy’s, tomatoes, carrots, cucumbers, peppers, and many more!

There are high and low fiber carbohydrates.

Fiber is beneficial for keeping the body fuller longer, managing portion sizes, weight management, having regular bowel movements, and maintaining level blood sugars.  Fiber is found in all whole grains, fruits, vegetables, and beans. These food items also contain many vitamins, minerals, and phytochemicals that are very important for our bodies. 

Low fiber carbs are found in white refined grain products, sweets, and sugar.  While on a day to day basis, it is better to consume high fiber carbs; low fiber carbs are important during exercise/competition and for certain medical conditions.  

Fat

Fat is the energy reserve for the body, if we are unable to eat, fat will be converted to glucose to fuel the body. Fat is also needed for essential fatty acids that help to decrease inflammation and help the brain to function optimally.  Fat also carries the fat soluble vitamins and phytochemicals that our bodies need.

Not all fats are made the same!  Heart healthy fats include unsaturated fats - the mono’s and poly’s. Food sources include fatty fish like salmon, olive and canola oil, nuts, and nut butters.  Omega - 3 fats fall under this category as well and include walnuts, salmon, canola oil flax and chia seeds. 

Fats that should be cautioned are saturated and trans fats. 

Saturated fats come from animal products and tropical oils such as coconut and palm oil.  Animal sources that are the highest in saturated fat include butter, cream, whole milk, and read meats (beef and pork).  While having some saturated fat in the diet is ok, we should watch how much we consume of these fats.

Trans fats are mostly man made fats that occur from pumping hydrogen into oil.  These are found in deep fried foods, shortening, stick margarines, and can be in many processed/packaged food items.  Trans fats should be avoided.

Bottom line - we do NEED fat in the diet, but we should be careful of portions and types of fats that we consume.

Considerations:  It is important to include each marconutrient into our meals. With out each nutrient, we tend to be hungrier and potentially overeat on something else. Are you incorporating each macronutrient into your meals and snacks?

Disclaimer: this is general nutrition information. Always consult with your doctor or dietitian in regards to your exact needs.