Macronutrients also called “Macros” are those substances which our body needs in relatively large amounts and thus needs to be taken daily. There are three macronutrients they are, Carbohydrates, Proteins and Fats.
Macros provides energy (calories) to the body and also they are the building blocks of cellular growth, immune system and overall repair.
1. Carbohydrates :
Carbohydrates are the preferred fuel sources of the body. They are easily converted into energy as compared to proteins and fats. The brain, muscles and cells all need carbohydrates to work.
The consumed carbohydrates is converted into simple sugars that enters the bloodstream. These sugars are in the form of glucose which is the immediate source of energy and stored in body cells as a preserved energy source.
Carbohydrates are of two types Simple and Complex.
- Simple Carbohydrates- These are monosaccharides and disaccharides made up of either one or two sugar units and can be quickly broken down in the body. Simple carbohydrates have a short term impact on blood sugar levels.
Example- Table sugar, Honey, Candy, Maple and other Syrups, Fruits juice, Sweetened tea and soda.
- Complex Carbohydrates- These are polysaccharides and oligosaccharides, made up of long string of sugar units that takes longer time to break down in the body and utilise. Complex carbs have a more balanced impact on blood glucose levels.
Example- Peas, Beans, Other Legumes, Rice, Bread and Cereals, Pasta, Starchy Vegetables, etc.
Carbohydrates are the ultimate source of energy. There are glycogen stores in the muscles which provides fuel during weight training. So, intra workout glucose intake is important for refilling the glycogen stores and facilitate weight training.
2. Proteins :
Proteins are called the building blocks of the body as they are the structural units help in muscle formation, hormone synthesis, involves in important structure such as brain, nervous system, blood, skin and hair. Protein also helps in transportation of oxygen and other important nutrients. During Calories deficit high intensity workout in the absence of carbohydrates (glucose) the body can reverse the synthesis into catabolic process called Gluconeogenesis, where protein is broken down to produce energy.
Protein is made up of amino acids. There are total 20 amino acids human body is composed of. These amino acids are further classified into two, they are Non-essential amino acids ( 11 in number ) which our body can produce and Essential amino acids ( 9 in number) which our body can’t produce i.e we need to consume through our diet.
Further protein is divided into two categories on the basis of their potentiality.
- Complete Proteins – Those protein which provide all the amino acids in appropriate amount which our body need. Most common sources are meat, eggs, poultry, seafood, milk, quinoa and edamame.
- Incomplete Proteins – Those proteins which provides only some but not all of the amino acids we need. Mostly plant based proteins are incomplete proteins. However, when they are consumed together in form of complementary protein, we can get every amino acids which our body needs. Nuts, seeds and mostly grains are the examples of incomplete proteins.
So, as we have already read that proteins are the building blocks of the body. The most common and popular supplement in bodybuilding is protein and certain amino acids like EAAs (Essential Amino Acids) and BCAAs (Branch Chain Amino Acids).
During weight training or any intense workout, our body undergoes many micro traumas when required immediate healing resulting in muscle growth so protein is a major requirement which is taken post workout within 40-45 mins which is also called the Metabolic or Anabolic window of opportunity, where as, EAAs and BCAAs are prefered intra workout to facilitate healing process.
3. Fats :
People have a negative impression over fat, but dietary fat plays a very important role in the body. Fats are the preserved fuel sources which come into action during starvation or calories deprivation. It also plays role in insulation, proper cell function and protection of the vital organs.
When we consume too much calories in form of saturated and trans fat, however it has been linked to a variety of disease, including heart disease and diabetes.
There are mainly 2 types of fat in our daily diet, they are :
- Saturated Fats – most common sources are meat and dairy sources. These fats are normally soild at room temperature.
Example- Butter, Lard, Fatty meats, Cheese, full fat dairy products.
- Unsaturated Fats – It is further divided into two sub-catagories : monounsaturated fats and polyunsaturated fats. These fats have many health benefits. They are generally liquid even when they are freezed and have a shorter shelf life as compared to saturated fats.
Example – Fish, Seaweeds, Eggs, Nuts, Seeds, Olive oils, Avocado.
On the other hand trans-fat, is a polyunsaturated fat that is processed to become shelf-stable. Processed foods like crackers, cookies, cakes, and other baked food items typically contain these Hydrogenated fats.