Macronutrients explained
In order to perform at our best, we need proper fuel. Nutritionally, this fuel comes from macronutrients: protein, carbohydrates, fats, and water. Each macronutrient comes from its respective source, has certain functions in the body, and differs in recommended amounts.
Carbohydrates are the primary fuel source for the central nervous system and provide energy during physical activity.
They also are known as “protein sparing” as they prevent proteins, discussed next, from being used as an energy source. Carbohydrates come from sugars, starches, and fibers found in fruits, grains, vegetables, and milk products.
The acceptable macronutrient distribution range (AMDR) for carbohydrates is 45% – 65%. Intake ranges from 4g – 11g per kg of body weight per day, depending on activity.
For example, the average American’s diet should be between 4g and 5g/kg/day while an athlete’s diet will consist of 6k-10g/kg/day. As the level of endurance increases, so does the AMDR, e.g. ultra-endurance athletes typically consume 11g+/kg/day.
Protein should not be used as a long-term or primary fuel source; however, it does contribute to energy both at rest and during exercise and attributes to less than 5% of expended energy in the form of glucose.
Its primary function is to build and repair muscle and tissue but also does the following: synthesize enzymes, hormones, and other peptides, build antibodies and help maintain fluid and electrolyte balance.
Common protein sources include animal products such as meat, poultry, eggs, and seafood. Also, it may come from non-animal sources such as beans and peas, soy, nuts, and seeds.
Similar to carbohydrate intake, protein intake will vary depending on an athlete’s activity but the AMDR is 10% – 35%. Intake-wise, strength and power athletes should consume 1.6–1.7 g/kg of body mass per day while endurance athletes sit between 1.2–1.4 g/kg/day.
To compare with a typical American’s requirement, the intake is around .8g/kg/day.
Fat, as a micronutrient, serves as an energy source through varying exercise intensities.
It also plays a role in the function and elasticity of cell membranes, supports the structure and function of the nervous system, helps with hormone production, maintains body temperature, absorbs fat-soluble vitamins (A, D, K, E), and protects vital bodily organs.
Sources of saturated fat include red meats, poultry, and dairy products, while monounsaturated fats come from food like canola, peanut oil, olive oil, and avocados.
Polyunsaturated fat is typically plant-based and comes from soybean oil, sunflower oil/seeds, walnuts, and flaxseed. Also, you can find it in fatty fish such as tuna, salmon, herring, and trout.
The AMDR for fat is between 20% – 35% of daily energy intake for all adults.
Water. People often overlook it, but still, it is very important.
It serves to regulate body temperature, excrete waste via perspiration, urination, and defecation, aids in digestion and nutrient absorption, and helps to maximize physical performance.
Sources include food, approximately 20%, and ingested fluid, around 80%. Intake requirements vary but typically, we want to see something close to the following:
14-22 oz of fluid intake 2 hours before exercise
6-12 oz of water every 15 – 20 minutes during exercise and after exercise, between 16-24 oz of water for every pound of body mass lost during exercise.
In conclusion, to live your best life and get the most out of your fitness journey, mindfully include these macronutrients in your daily eating routine.
