MACRONUTRIENTS: WHAT ARE THEY AND WHAT ARE THEY FOR
Are you afraid of wrinkles? A flaccid body? Or even worse, to a disease? Food is essential to avoid all these concerns, as it is one of our main sources of energy and will help you acquire a balanced and healthy lifestyle. Taking action is in your hands, what you cultivate now will be the results that will be reflected in a few years. This is the reason why today we want to talk about the three groups of macronutrients, what are they, what they are for, and their appropriate portions.
Carbohydrates, fats, and proteins are the three groups of macronutrients. Nowadays, there are diets where you cannot consume one of these groups of food, such as the “Keto diet”, which is based on consuming fats and proteins. Our advice is always to guide yourself by an expert in nutrition, since our body needs a balanced diet in order to achieve a healthy lifestyle without restrictions.
Carbohydrates: There are simple and complex carbohydrates. The simple ones include all fruits and vegetables, and they are called simple since the body digests them quickly. In other words, if you eat just a fruit as a snack, surely after around 20 minutes you will feel hungry again. Complex carbohydrates, such as rice and oats, are categorized like this, because the body takes much longer to digest them. This is the reason why having oatmeal in your breakfast is an excellent option, as it keeps you full and satisfied for a long period of time. This group of macronutrients is perfect to give you energy, therefore, including carbohydrates for the pre-workout snack is ideal, as it gives you enough energy for a good performance during your training. It is important to mention that carbohydrates raise blood glucose and, as a consequence, this can generate anxiety, hence the saying: “everything is excess is bad”. In the case of carbohydrates, each gram equals to 4 calories.
Fats: fats are inversely proportional to carbohydrates. What does this mean? Like carbohydrates, fats are also a source of energy for our body, hence the famous “carb cycling”, where there are days you consumed carbohydrates in a greater proportion than fats, and other days where fats must be consumed in a greater quantity than carbohydrates. It is not recommended to eat these two groups of macronutrients in the same proportion, as it could generate an increase in body fat in your body. Unlike carbohydrates, fats are much higher in your caloric percentage, each gram of fat equals 9 calories. In this group of macronutrients, we have the nuts such as almonds, the avocado, olives, olive oil, cheeses, egg yolk, and salmon, which is, not only high in protein, but also in fats too.
Proteins: For those people who are in a period of increasing muscle mass, it is very important to consume a diet high in protein. The reason for this is because the body fat they contain in their body is being replaced by muscle mass, and muscle mass is acquired with a diet high in protein. This group of macronutrients includes all meats, chicken, eggs, fish, and seafood in general. However, many fats and carbohydrates also contain a percentage of protein. In the case of vegans or vegetarians, most grains, such as lentils, chickpeas and beans are foods high in carbohydrates and in protein too. Therefore, it is ideal to include all this variety of grains in this type of diets. It is very important to involve protein in most of our daily meals and snacks, since our body requires several hours to digest them, and this will make us feel full and satisfied for a long time. In this case, for every gram of protein, you will get 4 calories.
Remember, our body needs all these macronutrients, and the best way to have a healthy and balanced diet is to include all of them. Food is a pleasure in life, learn to enjoy it.