From the author: Our body needs smart diet for superior performance, just like superior petrol for the car to perform at the best level. Macronutrients form an important basis for providing that superior energy to the body. This part will cover the importance of macronutrients and the second part of this topic will cover ways to consume macro diet for shredding, for cutting, for superior sculpting of body, through increased muscle mass and less fat ratio - happy reading
Macronutrients are those nutrients that provide adequate amounts of calories or energy. Nutrients are substances needed for growth, metabolism, and for other human body functions. Since “macro” means major, macronutrients are nutrients needed in major amounts for the human body for optimum functioning of body.
There are three major macronutrients that the human body needs in order to function properly: carbohydrates, protein, and fats. In order to increase muscle mass along with significant body fat decrease, many hormonal events need to occur in the body. The amount of success that that can be achieved in these endeavours is determined by how much testosterone, growth hormone, and insulin are produced by the body and whether or not they are produced at the right times. These events are affected to a large extent by the quality, timing, amount, and ratio of the macronutrients consumed on a daily basis.
These 3 macronutrients
have a different calorie variation, although providing calories in abundance
Carbohydrate provides 4 calories per gram.
Protein provides 4 calories per gram.
Fat provides 9 calories per gram.
So when we go for grocery shopping and we see a food product on shelf and its Nutrition Fact label says 12 grams of carbohydrate, 2 grams of fat, and 1 grams of protein per serving, you would know that this food has about 48
calories per serving (12 grams carbohydrate multiplied by 4 calories for each
gram of carbohydrate = 48 calories, 1 grams protein multiplied by 4 calories = 4 calories in it and 2 gram of fat multiplied by 9 calories = 18 calories in it.
Besides carbohydrate, protein, and fat the only other
substance that provides calories is alcohol. Alcohol provides 7 calories per
gram. Alcohol, however, is not a macronutrient because we do not need it for
survival.
CARBOHYDRATES:
Carbohydrates are the macronutrient that we need in the
largest amounts. According researchers, 45% - 65% of calories should come from
carbohydrate. We need this amount of carbohydrate because:
- Carbohydrates serve as main source of fuel for our body.
- Carbohydrates are easily used by the body for energy.
- All of the tissues and cells in our body can use glucose for energy supplied through carbohydrates.
- Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.
- Carbohydrates can be stored in the muscles and liver and later used for energy.
- Carbohydrates are important in intestinal health and waste elimination.
Fiber is an important part of carbohydrates and need to be consumed in good amounts of daily diet for better health. they have been shown to decrease risks for heart disease,
obesity, and they help lower cholesterol. Foods high in fiber include fruits,
vegetables, and whole grain products.
FOODS:
Carbohydrates are mainly found in starchy foods (like
grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables,
beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser
amounts.
PROTEIN:
According to researchers 10% - 35% of calories should come from protein. This need can be easily met by consuming a balanced diet. We
need protein for:
- Growth (for everyone, but more for growing children, expectant mothers and elder people)
- Tissue repair
- Immune function
- Making essential hormones and enzymes
- Energy when carbohydrates run out
- Preserving lean muscle mass
FOODS:
Protein is found in meats, poultry, fish, meat substitutes, cheese,
milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables
FAT:
Not all fats are bad, they are required by our bodies as much as other 2 nutrients making fat and essential part in our daily diets. 20% - 35% of calories should come from fat. We need
this amount of fat for:
- Normal growth and development
- Energy (fat is the most concentrated source of energy)
- Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
- Providing cushioning for the organs
- Maintaining cell membranes
- Providing taste, consistency, and stability to foods
FOODS:
Fat is found in meat, poultry, nuts, milk products, butters and
margarines, oils, lard, fish, grain products and salad dressings. There are
three main types of fat, saturated fat, unsaturated fat, and trans fat.
Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat
(found in baked goods, snack foods, fried foods, and margarines) have been
shown to increase your risk for heart disease. Replacing saturated and trans
fat in your diet with unsaturated fat (found in foods like olive oil, avocados,
nuts, and canola oil) has been shown decrease the risk of developing heart
disease
since our body is made 70% of water we need large amounts of water consumption and micronutrients aswell for survival.
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