Recent years have revealed a plethora of information about macronutrients—which ones are best, and which ones you should limit. With trends like the ketogenic diet, low fat diets, etc., it can be confusing to know which macronutrients to consume and which ones to stay away from. While everyone’s body is different in regards to the ratios of each macronutrient they should consume, they all play an important role in the body.
What Are Macronutrients?
Macronutrients are major sources of nutrients essential for different functions of the body, including energy production. Each macronutrient performs a different role in the body and should be incorporated into an individual’s everyday diet. These nutrients fall into 3 different categories: proteins, carbohydrates, and lipids (fats).
Protein
While protein can serve as an energy source for the body, that is not its main function. According to Jacqueline Kaminski from the National Academy of Sports Medicine, this macronutrient is essential for the makeup of all tissues in the body, and also aids in several bodily functions including “energy production, digestion, and muscle contractions.” Protein also plays a key role in the body’s ability to build and maintain muscle and helps prevent the loss of muscle mass. While protein is an essential nutrient for all people, it is especially important to consume for those who participate in regular exercise.
When someone works out, particularly with strength training, the body starts to create small tears in its muscle fibers, then proceeds to build up and repair them during an individual’s recovery phase after exercise. Dietary protein aids in the recovery process and the buildup of muscle fibers after they are broken down. Foods such as red meat, chicken, fish, eggs, milk, tempeh, and tofu all serve as protein sources that you can incorporate into your diet.
Carbohydrates
We perform many activities throughout the day that require energy, and carbohydrates can serve as an energy source that the body can draw from. When we consume carbohydrates the body “breaks them down into a molecule called glucose,” explains Kaminski. When carbohydrates are broken down into glucose, they can then be used as an energy source for the body. This macronutrient is especially important to consume when performing activities that require more energy production such as going on a run or performing high intensity training.
If we do not consume enough carbohydrates, our body might start pulling from other sources in order to sustain its activities that require energy. Not only can carbohydrates serve as an energy source, but according to an article from the National Library of Medicine, one type of carbohydrate in particular, called fiber, plays a key role in “promoting satiety, improving gastrointestinal function, and reducing cholesterol levels.” Dietary sources of carbohydrates include whole grains, potatoes, legumes, fruits, and vegetables.
Lipids (Fats)
Fats can sometimes get a bad rap, however they’re essential nutrients that should be incorporated into our everyday diets. We need dietary fat to aid in different bodily functions. Not only is fat stored as energy in the body, but according to the National Library of Medicine, it is also “essential for the production of sex hormones, maintenance of cellular structure [...] regulation of body temperature, protection from physical trauma, and the absorption of fat-soluble vitamins A, D, E, and K.”
While you should limit your intake of certain types of fats including saturated and trans fats, healthier fats such as omega 3s and monounsaturated fats are important nutrients that help ensure the body is functioning at its best. Healthy fat sources that can be incorporated into your diet include nuts and seeds, fish oils, avocado oil, and olive oil.
