What are macronutrients and what the athlete should know about them

 Adequate nutrition is key to the health and well-being of the person. As a general rule, when an athlete worries about this, he focuses a lot on micronutrients. But it's the macronutrients that you need to consider first when designing your menus. And later refine by pointing out what nutriments to take taking into account macros and micronutrients. But for this you eat to start at the beginning. That is, to know what macronutrients are and why they are so important for athletes.

What are macronutrients and what are they

If you are looking to know what macronutrients are, the simplest definition to understand is that they are the three large groups of nutrients that humans need. These are carbohydrates, proteins, and lipids or fats . Every person needs them. But depending on your age, health and fitness, weight and height, lifestyle, and physical activity, you'll need a different amount of food intake to match.

The function of macronutrients in the body is different for each of them.

What are carbohydrate macronutrients and why are they necessary for athletes

Carbohydrates are the body's main source of energy . They are essential for bodily functions such as sports activity. This already indicates that an athlete should include carbohydrates in their diet. But not in any quantity or of any kind.

Depending on your goals, the percentage of food that should correspond to carbohydrates is different . For example, in the case of aiming to lose weight, this should be less than in an athlete preparing for an endurance competition. In any case, experts recommend that carbohydrates never exceed 50% of the macronutrient intake.

What are the most suitable carbohydrates for athletes

But are all carbohydrates the same? Of course not. Most of the intake of these or, better still, all, should correspond to  complex carbohydrates. This allows energy to be released more slowly and prevents it from turning into fat in the body.

 These are whole grains, legumes, vegetables and fruits with the lowest percentage of fructose. Foods such as lentils , whole oat flakes, brown rice or seasonal vegetables should be part of your diet to get the most out of your workouts. Always within the quantity limit suitable for you.

What are protein macronutrients and what are they for?

Proteins are other essential macronutrients for the body's survival. Among other things, they  are essential for muscle development. They repair tissues and that, among other essential actions for the body, means that they are necessary for muscle recovery after physical activity. Furthermore, proteins are a structural component of cells.

 How much protein does an athlete need in his diet

Knowing what macronutrients are and the function of protein macronutrients, the next question is how many humans need. You must be clear that the fact that they are necessary for the athlete does not imply that they should be the exclusive food of the diet. In fact,  the abuse of them causes the body to use them as a source of energy . And that supposes that they ignore their true function.

But, specifically, how much protein should be part of the diet of an athlete? It depends, among other issues, on the type of sport you usually practice.

•· An  endurance and ultra-resistance athlete requires between  1.2 and 1.4 grams of protein per kilo of body weight per day.

•· A strength athlete needs to eat between 1.5 and 2 grams of protein per kilogram of body weight per day.

•· The person who does sports with the  aim of losing weight needs around 0.8 grams of protein per kilogram of weight every day.

And in terms of percentage of the total diet, what is indicated? Sports nutrition experts advise that protein is between  45% and 60% of the total daily food ingested.

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