Macronutrients

are proteins, fats, carbohydrates and minerals. We need these substances daily in large quantities. They make up the majority of our food and are the source of energy we need for growth, development and activity. Macrominerals are calcium, phosphorus, sodium, chlorine, potassium, magnesium. The macronutrient is also water.

Proteins

  • They represent 15% of our weight and are the primary structural component of tissue and are composed of various amino acids. They supply the body with amino acids and other nitrogen compounds that are needed to produce the body’s own proteins. Without them, the body cannot grow, develop or renew. Half of the amino acids can be obtained by the body only by breaking down proteins, and the essential amino acids must not be produced by the body alone, but must be introduced through food.
  • Proteins are essential for the functioning of our body. Proteins can also be used by the body to obtain glucose (energy), but this process is very wasteful and the yield is poor, this only happens when there is a lack of carbohydrates.
  • Our body produces its own proteins, but we have to provide the building blocks of it with food. After eating protein foods, our body breaks them down into amino acids to make the necessary proteins.

Fats

  • They provide energy for the body and are used to build brain cells, nervous system and hormones, and are a key component in the composition of the cell membrane. Fats are also important for the storage and absorption of vitamins. We know saturated and unsaturated fatty acids. Dietary fats are essential for humans because they contain the vital fatty acids A, D, E and K, in addition to increasing the energy density of food, improving the consistency, smell and taste of food, accelerating the absorption of fat-soluble vitamins and increasing the saturated value of food. Fats have twice as much energy as carbohydrates.
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Fats are divided into:

SATURATED FATS

They do not have double bonds between carbon atoms (mainly of animal origin – butter, cheese, eggs, meat, etc. ). In large quantities they are harmful to health!!! They may account for up to a third of all fat consumed per day, less is recommended) at room temperature are in a solid aggregate state.

UNSATURATED FATTY ACIDS

They have double bonds between carbon atoms. They are predominantly of plant origin and are in a liquid aggregate state at room temperature.

MONOUNSATURATED FATS

A single double bond between carbon atoms and play an important role in preventing cardiovascular disease. (olive oil, omega-9 fatty acid or oleic acid).

POLYUNSATURATED FATS

Two or more double bonds between carbon atoms (flaxseed oil, omega-3 and omega-6 fatty acids).

TRANS FATTY ACIDS

These are the least desirable ones that should be avoided the most. They occur naturally in small amounts in fat, dairy products and meat of ruminants (the proportion of total fatty acids is 2-3%).

Most often, they are a by-product of partial hydrogenation, physical refining and frying of liquid vegetable oils with saturated fatty acids. They ensure a longer shelf life of food, and are often found in margarines, biscuits, cakes, ice cream and fast food. Most often, they are a by-product of partial hydrogenation, physical refining and frying of liquid vegetable oils with saturated fatty acids.

Carbohydrates

  • They supply the body with energy. The brain and central nervous system need it for normal functioning. They are necessary for the production of glycogen (the basic form of glucose that is stored in cells, so glucose is stored in cells) in the muscles and liver. The body is very sensitive to blood sugar fluctuations, which can lead to diabetes in the long run (type 2 diabetes), so it is very important to choose foods with high quality carbohydrates (COMPLEX, low glycemic index and low glycemic load).

There are two types of carbohydrates.

n SIMPLE CARBOHYDRATES These are monosaccharides (glucose - cane sugar, fructose - fruit sugar, galactose, mannose) and are the most basic forms of carbohydrates or saccharides that cannot be hydrolyzed (dissolved) into even simpler components. Simple sugars have only one sugar molecule, which is why our body digests them very quickly and is suitable for post-workout. Foods that contain simple carbohydrates are: sugar, glucose, fructose, honey, maple syrup, sugar syrup, vegetable juices, jams, jellies, candies and chocolates, biscuits, cakes, ice cream, pudding, cereals with sugars, most canned foods, egg cream, milk and yogurt, fruits, vegetables and their juices, squeezed fruits. They are easily digestible and give a person the most energy in a short time. They cause a rapid increase in insulin, which tells the cells to store glucose before it is even digested, and this glucose accumulates as fat cells. Of the foods that contain simple carbohydrates, fruit is recommended.
n COMPLEX CARBOHYDRATES These are polysaccharides, oligosaccharides and disaccharides, which are made up of several sugar molecules and are digested more slowly by the body, so they are suitable two hours before training and during the day and are much healthier than simple carbohydrates. Foods containing complex carbohydrates: whole grain cereals, brown or whole grain rice, cereals, whole grain quinoa pasta, lentils, bulgur, couscous, rye products, oat flakes, pyrina flakes ...

The best and highest quality carbohydrates are obtained from unprocessed cereals. The less food is processed, the more nutrients it has. Fruits, vegetables and legumes are also a very good source of carbohydrates, but fruit sugar (fructose) is full of liver glycogen and not muscle, so if your goal is to build muscle mass, they are not an option. They can be used by the body as a source of energy or by the brain for normal functioning.