All you need to know about Macronutrienti – wistropa1

Whether you follow a rigorous or flexible diet, both are based on macronutrients. We often feel of several nutrients, which can sometimes be confused. What exactly are the macronutrients, what types of macronutrients can we distinguish and what role do they play in the body?

What are macronutrients?

Our diet is made up of a mixture of several nutrients or nutrients, which we divide into macronutrients and micronutrients. Micronutrients are substances present in small quantities, such as vitamins and minerals. The macronutrients, on the other hand, are present in large quantities. Macronutrients are divided into three large groups of nutrients:

• Carbohydrates
• Protein
• Lipids

Macrosnutrients provide energy to the body and perform each of the specific functions. The calories we consume every day are distributed among these Macronumetime. The daily calorie contribution and the way the calories left between the macronutions depend, among other things, on the goal you want to achieve. If you want to know more, read our blog on energy needs and the calculation of macronutrients.

Carbohydrates

Carbohydrates provide energy to the body. A gram of carbohydrates is equivalent to 4 calories. In reality, carbohydrates are simply sugars, also called saccharides. Don’t they hurt sugars? A kind of fear surrounds carbohydrates, with the idea received to fatten, which pushes to want to remove them from his diet. Of course, this is not true; No nutrients or food is enlarged by nature. We take weight when you consume more calories than necessary. This caloric surplus can be due to carbohydrates, but also to proteins. The fear of carbohydrates is therefore unfounded; Essential functions will suffer and are necessary for the correct functioning of our body. Carbohydrates can be classified in two ways:

• Simple carbohydrates and complex carbohydrates
• Digestible carbohydrates and non -deserving carbohydrates

Simple carbohydrates and complex carbohydrates

Simple carbohydrates (monosaccharides or disaccharides) contain one or two sugar molecules. The most common simple carbohydrates are glucose (or grape sugar), fructose (fruit sugar) and sucrose (cane or beet sugar). Simple carbohydrates can be found in table sugar, biscuits and candies, often considered bad carbohydrates. However, the fruits also contain simple carbohydrates (fructose). They are also called rapid carbohydrates because they are quickly absorbed by the body and used as a source of energy. This is the reason why they are often consumed after a training session to quickly reconstruct energy reserves. Due to their simple structure, they generally contain a few other nutrients, such as vitamins or minerals. Glucose and fructose also add a sweet taste to food.

Complex carbohydrates (polysaccharides), on the other hand, consist of simple carbohydrates. Due to their more complex structure, they are absorbed more slowly by the body, thus providing stable and durable energy. There are complex carbohydrates in foods such as wholemeal bread, pasta, oatmeal, potatoes and legumes.

Digestible carbohydrates and non -deserving carbohydrates

Digesible carbohydrates are those that the body can absorb and use as a source of energy, such as glucose and fructose. Non -digestible carbohydrates, known as food fibers, cannot be absorbed by the body or used as a source of energy, but play an important role in the correct functioning of the intestine and digestion.

Protein

Proteins are essential constituent elements for the body, especially for those who intensely practice bodybuilding. Contribute to the growth and maintenance of the muscles. Like carbohydrates, proteins provide 4 calories per gram. Proteins are made up of amino acids, which are the constituent elements of protein cells in the body. Among the 22 existing amino acids, the body produces 13 themselves (non -essential amino acids), while the other 9 (essential amino acids) must be obtained by food.

The body consists of about 15 % of protein. All cells in the body contain proteins; Whether it’s muscles and organs, nervous system, bones or blood. Whenever you train intensely, muscle tissue suffers micro-dance, like small tears. Proteins support muscles repair after physical effort. This is the reason why the importance of proteins after exercise is often underlined: more protein consumption, muscles faster can start recovering. Muscle growth derives from the continuous repair of these microdemigghi.

Proteins can come from animal and vegetable foods. For example, animal sources of protein include chicken, beef, fish, cheese and eggs. Among the vegetable sources there are cereals, legumes, mushrooms and walnuts. For athletes, it is often difficult to get enough protein only through food. This is the reason why many athletes opt for protein smoothies, who can help them satisfy their protein needs more easily and quickly.

Lens proteins and fast proteins

Proteins can be divided into rapid proteins and slow proteins. Quick proteins are serum proteins (milk serum), while slow proteins are casein proteins. You can get these proteins through food, but you can also choose to take them in the food supplement. It is really difficult enough to find serum proteins in food. Due to their rapid absorption, serum proteins are generally consumed after the training session to promote a faster recovery of the muscles. If you choose a smoothie containing whey powder, you certainly have the right proteins.

Caseina, on the other hand, is a little easier to obtain from food. For example, it is located in white cheese, but it can also be consumed in the form of a smoothie. Caseina breaks and is absorbed by the body for a longer period, making it a popular choice before bedtime. Therefore, during the 8 hours of sleep on average, the body receives a constant intake of proteins.

How many proteins should you take a day?

What is the ideal protein intake? This is a question that many people are asking. General recommendations are 0.8 grams of protein per kilogram of body weight to not steer and from 1.6 to 2 grams of protein per kilogram of body weight for strength athletes.

Lipids

Often we have a certain fear of fats: don’t they become fat?! Therefore, we often associate fat fats such as chips, hamburgers or chips. But lipids, like other macronutrients, are also a source of essential energy for the body, so we need it. In addition to providing energy, lipids perform several other functions. For example, they act as body insulation; Subcutaneous fat helps to maintain body temperature. In addition, several organs are protected by a layer of adipose tissue, which allows them to work well. Lipids also contribute to the absorption of vitamins A, D, e and K in the body. They are fat soluble vitamins, therefore fat consumption allows their absorption and transport in the body. Insufficient lipid intake can cause deficiency in these vitamins. Lipids provide more energy than carbohydrates and proteins: 9 calories per gram. Lipids are divided into two categories:

• Saturated fat
• Unsaturated fats

As for proteins, fats can be of vegetable or animal origin. The difference is simple: vegetable fats come from plants, while animal fats come from animals. Animal fats are found in foods such as meat, fish, dairy products -caseari and eggs. Vegetable fats are found in walnuts or oils. Sometimes we can also find these combined fats in some products.

Saturated fats and fatty fats

Saturated fats are often considered bad lipids, because their excesses are kept by the body in unfavorable places, such as arteries. Unsaturated fats are called good lipids. These fats simplify blood and reduce cholesterol levels. All foods containing lipids generally contain a combination of saturated and unsaturated fats.

Essential fatty acids and non -essential fatty acids

Unsaturated fats can be divided into essential and non -essential fatty acids. Essential fatty acids are fatty acids that the body cannot do, but that are necessary to work. They must therefore be obtained from food. On the other hand, the body can produce non -essential fatty acids. Essential fatty acids include omega-3 and omega-6. These are in particular in fat fish, olive oil, avocado and walnuts. They are considered benefits for the heart and blood vessels and strengthen the immune system. Non-essential fatty acids include Omega-9, which is also found in food. If a deficiency occurs, the body is able to produce these fatty acids to fill this lack.

With this information on the different macronutrients, we hope that a better understanding of these nutrients. Of course, there is still a lot to say, but this base should already offer you a good general knowledge. It is important to remember that the body needs all these three nutrients! Completely eliminating lipids or carbohydrates from your diet is therefore neither wise, nor necessary, pleasant. Find a good balance between the macronutrients that adapt to you and helps achieve your goals.