What are macronutrients? They are the primary nutrients that we consume on a daily basis to provide calories or energy. We
need these substances for growth, metabolism, and numerous bodily functions. The term “macro” refers to the need of these compounds
in large amounts. There are three macronutrients:
Protein
Carbohydrate
Fat
It is important to learn what each of these macronutrients do, what foods you find each nutrient in, and how much you should consume on a daily basis.
We will begin our discussion with the macronutrient protein.
Protein. It is the most controversial matter in nutrition. Arguments about how much one should consume, what sources one should get this protein,
issues of food-borne illness, environmental concerns…there is a long list of things that make protein a hot topic in nutrition.
But one thing that cannot be argued, is that it IS a necessary nutrient.
Protein contains 4 calories per gram and consists of amino acids and are commonly called the building blocks of protein. There are 20 amino acids, and nine of these are considered essential. This means that these particular amino acids are not manufactured by the body and must be supplied by foods. Protein makes up about 75 per cent of our body weight and is found in our muscles, skin, bone, hair and every other part of our body.
Protein is essential for:
1) Growth (especially important for children, teenagers, and pregnant women)
2) Tissue Repair
3) Immune function
4) Hormones and Enzyme formation
5) Energy when carbohydrates are unavailable
6) Preserving lean muscle mass
As you can see, protein has alot to do, so it is crucial that you are not only getting enough protein in your diet, but also
the right amount of protein at the right time.
In order to understand why having enough protein in your diet is so important, you need to get familiar with the term
“positive nitrogen balance.” You will hear this numerous times in our future discussions.
A positive nitrogen balance means that you are constantly in a state of being able to provide your body with the protein it needs to
help the body grow, repair tissue, and maintain lean muscle mass. This is known as an anabolic state. Without adequate protein,
the body enters a negative nitrogen balance, you begin to break down precious lean muscle mass, and this is known as a catabolic state.
You must consume protein every 3 – 4 hours to maintain an anabolic state, and consumption should be evenly divided up throughout the day
over 5 – 6 meals. Morning, pre and post-workout and before bedtime are prime times for consuming protein so don’t skip out here!
One major controversy out there is just how much protein we should consume. How much a person needs depends on overall energy intake,
age, whether there is illness, and pregnancy, and level of physical activity and exertion. There are several studies that have outlined
the protein requirements for men and women, as well athletes and again, there is considerable debate as to how much is required.
The U.S. Recommended daily protein dietary allowance is measure as 0.8 grams/kg of body weight, or 0.36 grams/pound. However this number
does not acknowledge the use of protein for energy metabolism. Several studies have determined that active people and athletes
may need higher protein requirements, suggesting up to 0.8grams/pound. Others have concluded that 1 to 1.5 grams/pound is the best for
muscle growth. Clearly, many questions still need to be answered.
So what kinds of food contain protein? There are two sources of protein, animal and non-animal protein. These may be broken down another way, as complete and incomplete protein sources. A complete protein has ample amounts of all essential amino acids, whereas an incomplete protein does not. Some examples of complete protein sources include lean meat,poultry, fish, eggs, and dairy. Incomplete protein sources include fruits, vegetables, soy, whole grains, beans, legumes, cheese, yogurt, and nuts.
Does that make one better than the other? Not really. Incorporating several different sources of protein will keep your diet interesting as well as provide you with additional nutrients. Many people think that meat is the only source of food that is high in protein, but there are plenty of other non-meat sources if you follow a vegetarian or vegan diet.
You may also be familiar with protein supplements, commonly added by athletes and bodybuilders to meet their dietary protein needs. Protein supplements are typically made from soy, egg, or dairy sources, and come in a variety of forms such as protein powders, protein bars, or pre-made protein shakes. In particular, whey protein has been touted as a ‘superstar’ ingredient especially in the area of sports nutrition. However, you don’t have to be a bodybuilder or professional athlete to gain the benefits of whey protein. Whey has been shown to play a significant role in developing weight loss products, infant nutrition, and immune support products. Stay tuned for a future blog with more information on whey protein and how you can incorporate it into your diet by using one of the superior protein supplements at Max Muscle.
As you can see, protein is an essential part of your diet and you have many sources to choose from. Next up in our macronutrient discussion will be all about carbohydrates.
Jessica Roberts
