Macronutrients are major nutrients that make up the calories we consume in food. The three key macronutrients are protein, carbohydrate, and fat. Each of the three macronutrients has a different impact on body composition and function. Below is a short description and basic overview of each macronutrient along with example food sources.
PROTEIN - TOP PRIORITY
Protein has 4 calories per gram and is the most important macronutrient. It is the building block for muscle growth, repair, and supports most bodily functions. Hitting your daily protein intake is top priority. Protein should always be served as the main portion of a meal and can come from both animal and plant sources. However, the highest quality and complete protein sources are animal-derived.
Example Protein Sources: grilled chicken breast, turkey breast, lean ground beef, fillet steak, whole eggs, egg whites, fat free Greek yogurt, whey protein, casein protein
CARBOHYDRATE - FUEL TO PERFORM
Carbohydrates have 4 calories per gram and are the primary fuel source your body runs on and is generally served as a side to the main portion (protein) of a meal. Carbohydrates support muscle growth and maintenance when consumed after training by refilling muscle glycogen stores. They are most beneficial before and after your training session.
Example Carbohydrate Sources: white rice, brown rice, oats, multigrain bread, sweet potatoes, whole wheat pasta, cream of rice, rice cakes, breakfast cereal, orange juice
FAT - ESSENTIAL TO HORMONES
Fats have 9 calories per gram and are an alternative fuel source in the body and are essential for healthy hormone production and transporting fat soluble vitamins throughout the body. Fats can be hidden in foods that have been cooked in butter or olive oil and desserts that are loaded with butter or cream.
Example Fat Sources: all natural peanut butter, cashews, almonds, walnuts, avocado, ground flaxseed, extra virgin olive oil, omega-3 fish oil, avocado oil, coconut oil
SUMMARY
Overall, it is important to have a basic understanding of each macronutrient as this will help you plan your nutritional needs better. Leave comments or questions below!
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