Muscle Sport Magazine

Macronutrients – How They Fuel Your Body

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The energy in our body comes from macronutrients. The body needs them in large amounts for metabolism, growth, and other functions. You need to include proteins, carbohydrates, and fats in your daily meals to cater to your energy needs. The body also requires micronutrients but in small quantities. This article will focus on macronutrients and how they fuel your body.

Proteins

Organs, livings cells, muscles, and almost all body fluids are made up of mostly proteins. Proteins are also involved in the transportation of nutrients and oxygen. The body uses proteins for energy when there are no carbohydrates or glucose through the glucogenesis process. Proteins are referred to as amino acid chains linked together. Twenty types of amino acids are responsible for building, maintaining, and repairing themselves. Nine amino acids out of the 20 are essential because they cannot manufacture them and must be sourced from food. The remaining 11 are non-essential amino acids because the body can manufacture them.

Complete proteins are proteins that have all 20 amino acids, such as animal sources. Plants that have protein are incomplete because they do not have all 20 amino acids. Eating a variety of plant sources can help you obtain all amino acids. People do not need to eat animal sources to get all animal proteins. You can combine different plant sources, which often contain more protein.

The required amount of proteins in each individual varies. One is required to consume from 10% to 30% of total daily calories from proteins. Other guidelines are dependent on sex, age, and level of activity.

Fats

To maintain a healthy body, you also need fats. It is crucial in building body cells and tissues and is also involved in absorbing fat-soluble vitamins and some nutrients. There are essential fatty acids that are obtained from food. Most people consume unhealthy fast and small amounts of healthy fats. This leads to obesity hence needs to be consumed in moderate amounts to maintain a healthy weight.

Fats produce more energy than proteins and carbohydrates. The fat in the body does not only come from ingested fat. All excess macronutrients that are not used by the body are stored in energy reserves as body fat. When needed, the fat is broken down and used as fuel for the body. However, most of the time, it remains in the energy reserves.

Most people avoid consuming fats, but fat is crucial in the body. They fuel the body during starvation or caloric deprivation. Other functions of fat include cell function, organ protection, and insulation. There are different types of dietary fats;

  • Saturated fats: These are fats solid at room temperature and come from meat and dairy sources. Sources include butter, cheese, fatty meats, full-fat dairy products, and lard.
  • Unsaturated fats: These come from plant sources and are categorized into monounsaturated and polyunsaturated fats. They are liquid at all room temperatures and are generally referred to as good or healthy fats. Food sources include nuts, seeds, avocado, fatty seafood, and plant-based oils such as olive oil.

The recommended amount of fats is 20 to 35% of total calories. Less than 10% of fats should come from saturated fats.

Carbohydrates

The primary source of energy for the body is carbohydrates. They are used by the body while in the form of glucose. Excess glucose is transformed into glycogen and stored in the liver and muscles (in small quantities). Simple carbohydrates such as sucrose, fructose, lactose, and glucose provide the quickest source of energy. Complex carbohydrates take longer to provide energy. Examples include cellulose, glycogen, and starch and are mostly found in unrefined whole grains and vegetables. They are good sources of fiber.

Food sources of complex carbohydrates include peas, whole grains, pasta, rice, and starchy vegetables. Food sources of simple carbohydrates include honey, candy, table sugar, maple and other syrups, sweetened tea, food fruit juice, soda, and milk. Carbohydrates are supposed to make up 45% to 65% of your daily caloric intake. However, some adjustments can be made to manage an illness or for weight loss.

Carbohydrates are mostly blamed for heart disease, obesity, diabetes, and more, which have resulted in people eating bunless cheeseburgers and yogurt and fruit. They eat crustless pizza and avoid carbs at all costs. However, one should eat carbohydrates. They are the primary source of energy. The one thing to keep in mind is that most carbs should be from complex carbohydrates considered healthier.

Conclusion

You can read Medicross Labs Tests to get more information on the importance of carbs and other macronutrients to the body. As seen in this article, they are the primary energy source and should be consumed in high but recommended amounts.

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