Jolo Berueco
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IF you have goals that align with being either fit or healthy, you can’t ignore the importance of understanding just what and how much you’re eating. Practically everything you consume daily is composed of either one or more of these things called “Macronutrients.”
These macronutrients are protein, fat, and carbohydrates. They play a crucial role in supporting proper bodily functions, and if you have an active lifestyle, or are looking to transition to one, being knowledgeable about just what they are could be beneficial. This is due to their role in supporting muscle growth, helping you recover from, and fueling your workouts. Each of these macronutrients serve their own unique purpose in helping individuals achieve their fitness goals and staying healthy. Use the information below to get even closer to having a successful fitness journey.
You’ve probably heard about protein already if you’ve spent some time training or have simply overheard a few bits and pieces of what it is, as it is always commonly brought up in health and fitness circles. It is most commonly referred to as “the building blocks of muscle” because they play a huge role in muscle repair and growth. When you engage in any sort of physical activity, your muscles are broken down at the microscopic level. These microscopic tears in our muscles are caused by exercise and are then repaired using the protein we consume. Given an adequate amount of said protein, it leads to muscle growth over time. So how much protein should you be eating in a day? Well, according to Harvard Health Publishing, the Recommended Dietary Allowance for protein is 0.8 grams per kilogram of bodyweight, or 0.36 grams per pound. However, this is actually just the minimum amount you need to consume per day in order to not face any health issues. In reality, if you have fitness goals, exercise regularly, or are trying to shed off a few pounds of fat, consuming more protein would be beneficial. Consuming around 2.2g per kg of body weight or 1g per lb of body weight is a good standard for men, and around 1.5g per kg or .7g per lb for women. Protein keeps you satiated for longer periods of time in comparison to other macronutrients, and also provides different amounts of essential vitamins, minerals, and other nutrients depending on the protein you consume. If you have fitness goals, exercise regularly, or are trying to shed off a few pounds of fat, consuming more protein would be beneficial. This isn’t a bad thing, it’s just something to be conscious of, especially if you are trying to eat only certain amounts of each macronutrient per day in order to meet caloric or nutritional goals.
Speaking of other macronutrients, carbohydrates play an equally important role in the body. You may have seen diets that emphasize having little to no carbs at all in order to lose weight and provide various health benefits, but you would be remiss to not acknowledge the function of carbs and their role in the body. Carbohydrates when consumed are broken down into glucose, which is the brain’s preferred energy source of the brain, and therefore having adequate amounts of such, support overall brain function. However, it is possible to adopt a low carb and ketogenic diet and still maintain normal brain function due to the body’s ability to compensate for a lack of carbohydrate consumption through processes of the liver. If you are also used to having carbs in your diet, you may find that switching to a low-carb or no carb diet may be a little difficult but is entirely possible. Completely skipping out on carbohydrates as a whole though, closes off many good options of food you could consume to get dietary fiber in your diet and fuel your workouts more efficiently, as glucose is an important fuel for muscle function. Healthy options for carbohydrates consumption would be whole grains, root vegetables (like carrots, potatoes, sweet potatoes), fruits, and etc. These not only provide you with energy for any daily activities, but also are rich in vitamins, minerals, and fiber.
So, what about fats? Although they are sometimes called bad for you, the importance of the right fats in your diet cannot be overstated. Ensuring that your current diet also has adequate amounts of healthy fats is crucial for optimal health and well-being. According to a journal published by The National Library of Medicine, the recommended daily fat intake should compose about 20 to 35% of your total calories for the day. Assuming a 2,000-calorie total, that would equate to around 40g to 80g per day. Fats play a vital role in the body and consuming at least the required daily minimum provides your body with the support to function properly. Having said that, choosing the right foods with the right fats is just as important. Foods that contain healthy fats, monounsaturated and polyunsaturated fats, are key to a balanced diet and are what offer the most health benefits. The benefits of such fats include improved heart health, reduced inflammation, proper brain function, regulated hormone production, and even improved skin health. There are many great choices to source these healthy fats, ranging from avocados, nuts, seeds, to fatty fishlike salmon and mackerel, those of which contain omega-3 fatty acids.
If health and fitness is important to you, then it is important to prioritize nutrition. Remember that balance is key, proteins, carbohydrates, and fats all play a unique and vital role in supporting our body’s needs and functions. Being aware of what they each do provides you with necessary information to tailor your nutrition to your lifestyle. Proper nutrition is paramount to a healthier and fitter you. You’ll thank yourself in the future. Get active and stay fit CNMI!
Jolo Berueco of Latte Built is an International Sports Sciences Association certified personal trainer.
