All the food you eat is a combination of macronutrients. Macronutrients is the part of your food that gives you energy and they provide most of the raw materials your body needs to build and maintain tissues.
Macro – because your requires them large amounts – relative to micronutrients which you need in tiny quantities.
Most nutritionists and personal trainers in your gyms all talk about only three macronutrients. Protein, Carbs and Fats.
Protein
Protein is essential to building muscle mass. It is commonly found in animal products, though is also present in other sources, such as nuts and legumes.
Protein is found throughout the body, in your muscles, bones, skin, hair, and virtually every other body part or tissue. It makes up the enzymes in your body that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what you are and keep you that way.
Protein is made from twenty-plus basic building blocks called amino acids. Your body doesn't store amino acids, So it has to make them in two different ways. which is either from scratch, or by modifying others. Nine amino acids—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. which are known as the essential amino acids, must come from food.
How much do you need?
A very good guide is one gram of protein per pound (2.2 grams per kilo) of body weight. For example is you weight 160lbs/72kg your daily protein intake would be 160grams. This is for gaining lean muscle mass.
Carbs
Carbohydrates also known as carbs is an essential food nutrients that your body turns into glucose to give you the energy to function. Carbohydrates is made up of three components: fiber, starch, and sugar.
The different types of carbohydrates which are harder (complex carbs) and easier (simple carbs) for your body to break down. Complex carbs are found in fruits, vegetables and whole-grain products these are less likely to spike blood sugar than simple carbs (sugars).
The amount of carb you have all depends on yours goals, weather your training to gain weight or lose weight.
Fats
Fats are important macronutrients and there are several types of dietary fat, and some are much more healthful than others.
Saturated fats
Unsaturated fats
Trans fats
Fat is essential for several bodily functions. The body stores fat for protection, warmth, and energy. Fat also makes it possible for other nutrients to do their jobs.
However, not all fats are just as beneficial to you, so take not on what foods your getting you daily fat intake from.
Saturated and trans fats can raise cholesterol levels and increase disease risk.
Unsaturated fats support health and may be monounsaturated or polyunsaturated.
Meats, dairy products, snack foods, and baked goods contain saturated and trans fats. Some sources of unsaturated healthful fats include nuts, oils, seeds, and avocados.
Fats are grouped in a range of different ways, depending on their attributes:
Fats or fatty acids: These terms can refer to any type of fat, but “fats” usually describes those that are solid at room temperature.
Lipids: This can refer to any type, regardless of whether it is liquid or solid.
Oils: This can describe any fat that is liquid at room temperature.
Animal fats: Among these are butter, cream, and fats in meats, such as lard.
Vegetable fats: Among these are the fats in olives and avocados, as well as olive, peanut, flaxseed, and corn oils.
Fats are an important part of your diet and must be included. Its just not sustainable to have a very low body fat percentage, some people naturally have a low body fat which usually find it hard to gain weight and others have a higher body fat which they struggle to lose fat. We have different body and we all work different so its all about what works for you.
Author Ian Stevenon (Picture above) & Chezney Jeffs