What are macronutrients?

Today we are going to talk about an essential part of nutrition: macronutrients.

We know that the food we eat provides us with energy, and that this energy is measured in calories (kcal). These calories come from 3 main sources:

• Protein (with 4 kcal per gram)
• Fats (with 9 kcal per gram)
• Carbohydrates (with 4 kcal per gram)

Proteins, fats, and carbohydrates are the three main macronutrients.

What are macronutrients for?

Each macronutrient has various functions in the body. To begin with, all can be used as energy sources in the body, but the amount of each will depend on several factors, including the type and duration of activity, and overall nutritional intake.

Proteins

Or rather, the amino acids that make up protein, are used in the synthesis of protein in muscles and other body tissues. This is of particular importance for athletes because exercise is generally a catabolic activity, meaning that muscle breakdown can occur. Therefore, to gain muscle mass, or even simply maintain it, as well as to recover adequately for subsequent sessions, it is important to consume enough protein.

The optimal range for protein intake is quite controversial; however, according to the latest studies, for people who exercise, a range of 1.2 – 2.0 grams per kg of body weight is sufficient. This does not mean that 2 grams per kg of body weight is the limit, because it will depend on each person's training and their body composition and performance goals.

Fats

Fat is an indispensable part of any nutritional plan, and completely eliminating fat from the diet could have many negative health consequences. Fat is used in the absorption of fat-soluble vitamins A, D, E, K. It is also involved in hormone regulation and cellular health.

In general, it is necessary to meet at least the minimum requirements for health, with a range of at least 20% of total daily calories.

Carbohydrates

Carbohydrates are the body's preferred energy source, as they are broken down and absorbed more efficiently and easily than other macronutrients. Carbohydrates are found in many different foods and range from complex carbohydrates to simple carbohydrates like sugars. Therefore, the healthiest sources of carbohydrates include grains, fruits, dairy, and vegetables, while refined forms of carbohydrates are found in foods such as pastries, desserts, chocolate, and ice cream.

However, we also have dates or dried fruits, or raw honey, which are still simple (glucose) but natural carbohydrates.

But I wouldn't give a specific range, basically because it will depend, just like protein, on the training performed and daily activity, the person's stage, their body composition, and their goal.

Where can we find macronutrients?

In general, most foods contain a combination of macronutrients, rather than being made solely of fat, protein, or carbohydrates. For example, although carbohydrates are the main macronutrient in lentils, they also contain protein.

• Fats: butter, oils, dairy, avocado, nuts and seeds, olives. The most nutritious options: extra virgin olive oil, fatty fish, coconut oil, avocado, nuts and peanuts, seeds, olives.
• Carbohydrates: Grains (both whole and refined), vegetables (starchy and non-starchy), dairy, beans, fruits, potatoes, sweet potatoes, whole grains, etc.
• Protein: meat, fish, poultry, eggs, nuts, legumes, seeds, dairy products, beans, tofu, tempeh.

It is often said that certain nutrients only have bad or good properties, and many are generally demonized. But the fact is that all macro and micronutrients play important roles in the body and are essential for the human organism, and they can only work effectively together.

Related articles:

The importance of adapting nutrition to your needs