Understanding Nutrition- The basics of Macronutrients

Nutrition is defined as the sum of the processes by which an animal or plant takes in and uses food substances for growth and repair of tissue. Now let that soak in a minute…

Now, when I say ‘growth and repair of tissue’, what comes to mind? Do you think your body can repair and maintain itself with the ‘nutrition’ from that Big Mac or Grande Starbucks Frap?

 

The one thing that I have learned that I make sure to pass on to my clients is this: Food is not for your enjoyment or entertainment- food is for fueling our body to complete our daily tasks. Once you are able to change your mindset to accept this statement as truth (because it is), you will find that your mental approach to food and eating will change.

The amount of food that you eat on a daily bases should be based upon your daily energy needs or expenditure. When I create plans for my clients, this is the mathematics I use to accurately prescribe the proper ratios of each macronutrient to ensure my clients are eating right for their goals. It’s pretty obvious, but the more energy you expend daily, the more calories are needed to replenish and repair what is lost during activity. If an individual is eating MORE than what their body needs to function, and does so in a regular basis, this individual will GAIN weight as a result of the excess calories they are consuming. And on the contrary, when an individual does not eat enough, and is BELOW their needed calories for the day, this individual will LOSE weight, due to a deficit of calories consumed. The fine balance between losing, gaining or hitting a plateau is all in the macronutrients ratios and the amount of each macronutrient you are eating. Just a little too much of one, and not enough of another can be the difference between losing a pound a week and gaining it.

Macronutrients, or macros, include Protein, Carbohydrates and Fats.

The primary function of Protein is to build and repair body tissues and structures. Protein is very important in your body for the creation of hormones and enzymes, as well as assisting in and other chemical reactions. Consider protein to be cornerstone to most metabolic functions- and when protein is consumed, it is broken down by your body into Amino Acids, the parts of the protein you consumed that your body uses to repair tissue and make energy available. Eating the right amount of protein for your goals will allow you to build and maintain muscle mass- but that doesn’t mean that you can go protein-crazy! When you consume protein and your body processes those Amino Acids, whatever is left over and isn’t necessary for repairing something or providing energy will be stored in your body as FAT. Consumption of protein in the right range for each individual will allow for consistent muscle growth and repair, leading to more lean muscle mass, resulting in more calories burned per day, ultimately leading to FAT LOSS.

We have all heard about Carbohydrates, and I feel bad for carbs because they always get a bad ‘rap! Carbohydrates are compounds generally classified as sugars (simple and complex) and fiber. Simple sugars, or monosaccharides provide the body with quick, immediate energy, whereas complex carbs, or polysaccharides, take more time to process and break down, offering a more steady-state of energy. Carbohydrates are the chief source of energy for all body functions, muscular exertion and activity. So tell me, why do people ‘cut carbs’ out of their diet? Beats me. No wonder your friends on a ‘diet’ are cranky, tired, depressed and hate their life- YOU NEED CARBS! The way I approach carbohydrates with my clients is by offering their body plenty of energy by recommending complex carbohydrate sources that are low on the glycemic index. The Glycemic Index measures the effect a carbohydrate has on influencing a change on a persons’ blood glucose levels- if a food has a high glycemic rating, it has high amounts of simple sugars, whereas low glycemic foods offer a more complex arrangement, making them more difficult to break down. Just like protein, excess carbohydrates that are consumed are stored in the body as FAT as a reserve source of energy. Carbohydrate availability is a key factor in energy levels and athletic performance, so don’t make the common mistake of ‘cutting carbs’, because your body needs them- everything in moderation and the proper sources is key!

Last, but not least is Lipids (a.k.a – FAT) which may be saturated or unsaturated. Lipids are the most concentrated source of energy, yielding a higher calorie count per gram than both protein and carbohydrates combined! In addition to providing energy, fat acts as a carrier for vital nutrients and vitamins in the body. Saturated Fatty Acids are implicated as a risk factor for heart disease and might include items like butter, lard, cream cheese, whole milk, tropical oils and many baked goods. These are fats that you should avoid, regardless of your body composition goals, in order to avoid heart disease and high cholesterol. “Healthy Fats’ or Unsaturated Fatty Acids (primarily polyunsaturated) would include Omega-3 fatty acids, vegetable, soy, and flaxseed oil and most seeds and nuts. These sources of fats are ideal because the lipid molecules they carry assist your body in essential functions and have positive effects on the heart and help reduce the risk of disease, hypertension, arthritis and cancer. Trans-fatty Acids are another type of lipid you will see that is way too prevalent in todays’ diet. Trans-fats would include margarine, fried foods, fast food and many treats and pastries. These items are full of modified lipid molecules that are designed to harden at room temperature in order to preserve its shelf life. Ok, really- you want to put hard fat into your body, then complain about a muffin top? Muffins = muffin top, plain and simple.  An abundance of fat in an individual’s diet will not only lead to (you guessed it) weight gain, but also heart disease, high cholesterol and a slow metabolism.

Understanding why each macronutrient does in your body is an important part of understanding HOW and WHY your recommended meal plan works, and why your previous diet didn’t. The balance of calories in vs. calories out is a delicate game, especially when you have specific goals such as weight loss or muscle gain. I hope I was able to ‘demystify’ the basics of nutrition to help you better understand why what you put into your body is so important- now you should understand when I say, “Food is not for your enjoyment or entertainment- food is for fueling our body to complete our daily tasks.”

 

If you need help creating a meal plan and exercise schedule that helps you reach your fitness goals, please do not hesitate to contact me! My 12 Week Custom Fitness Program will give you detailed information about your nutrition, workouts, supplements and MORE to get you to your fitness goals in record time!