Thread: Understanding Macronutrients.
10-06-2020, 11:37 AM #1
- Join Date
- Aug 2016
- Rep Power
Macronutrients provide the energy (measured in calories) we need to maintain life and perform physical work. As you probably know, there are three main macronutrients that provide energy: Protein, Carbs, and Fats. Some macronutrients (like carbs or fats) are often put in a bad light because of their so-called "fattening" effects. But in reality, having an inclusive diet and balancing your macronutrient intake has benefits for training individuals.
For one, eating enough protein is important for muscle growth. Eating protein directly stimulates muscle protein synthesis, which is the process through which muscles recover and grow . Protein is also commonly seen as quite filling . Carbs, on the other hand, help you keep high muscle glycogen levels, which are essential for optimal resistance training performance . Lastly, eating enough fats aids in the absorption of fat-soluble vitamins (A, D, E, and K) and benefits overall hormonal health [4, 5].
There is a lot more to discuss for each macronutrient (will be done in future posts). But the point of this post is to show that each macronutrient has its role, so no macronutrient is inherently "bad". Also, see the suggested macronutrient intakes in this post as "starting points". The macro-intake of each individual can differ widely based on their goals and preferences.
1. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults - PubMed
2. Protein, weight management, and satiety - PubMed
3. ISSN exercise & sport nutrition review: research & recommendations | Journal of the International Society of Sports Nutrition | Full Text
4. Dietary fat increases vitamin D-3 absorption - PubMed
5. Sport nutrition: A review of the latest guidelines for exercise and sport nutrition from the American College of Sport Nutrition, the International Olympic Committee and the International Society for Sports Nutrition
| South African Journal of Clinical Nutrition