Macronutrients: What are they and why are they important?
- Cameron Green
- Oct 10, 2024
- 3 min read
Updated: Feb 9
Macronutrients are essentially the building blocks to nutrition! They are simply forms of chemical energy. For energy we use the term Kilocalories (Kcal). When we think of nutrition, we tend to over complicate what this means. Yes, when you look at a nutrition label you see a multitude of ingredients and compounds needed to create said food. You will also see what we call micronutrients, which are compounds needed in smaller doses to sustain the body compared to macronutrients. So, when I say macronutrients what am I referring to? The main macros we consider are proteins, fats, and carbs. Some consider Fiber and Alcohol as other macros, but we will get to that later! Here are what the main three macros are and why they are important!
Protein
Protein is first up on the list of macros! What are proteins? They are long amino acids that are responsible for the creation of other important molecules (hormones and enzymes). Our body synthesizes protein through a long genetic process and your body decides where these proteins are allocated. Unfortunately, a vast majority of protein we consume is not incorporated into the muscle proteins at all. Which means it requires a disproportionate amount of protein to maximize the deposition into muscle. In terms of energy for every 1 gram of protein it equals 4kcal. In short, we are all ways building muscle but also always losing muscle which is why it is important to consume protein to keep lean muscle mass!
Carbohydrates
Carbs are up next! This is the primary source of energy in the body. It ranges from simple sugars and more complex polysaccharides. In terms of energy for every 1 gram of carbohydrates it equals 4kcal. When we consume carbs, we break them down into simple forms. These forms are either stored as glycogen, stored as fat (don’t let this scare you) or released into the blood as glucose. Glucose is the free form of sugar used for immediate use and glycogen is stored sugar in the body used to later use. We can store hundreds of grams of glycogen! So, when sugar stores are low, the liver will replenish itself! Carbs are not some scary concepts we need carbs for our daily function!
FATS
Thirdly, we have fats. Fats are also major sources of energy just like carbohydrates. In terms of energy for every 1 gram of fats it equals 9kcal (almost double)! Fats are essential to the creation of many hormones. The human body is around 66% of fat. We have two well-known kinds of fats called saturated and unsaturated fats. Saturated fats are usually solid at room temperature (think of butter). Unsaturated fats typically liquid at room temperature. Both fats consumed in recommended amounts are healthy for promoting overall health and well-being!
ALCOHOL & FIBER
As an honorable mention, alcohol and fiber. Alcohol is considered its own macronutrient due to how many kcals/grams it contains. In terms energy 1 gram of alcohol is 7 kcals. Here in America, we consume copious amounts of alcohol due to our cultural identity. As alcohol does not contain many positive effects in terms of nutrition it is still important to know how to accommodate this into your life!
Fiber on the other hand is effective in keeping a healthy nutritional diet! In terms of energy, 1 gram of fiber equals around 1-3 kcals. Fiber promotes healthy digestion, which contributed to a sense of fullness that can be very beneficial for fat loss and restricting calories!
CLOSING THOUGHTS
To finish off this conversation I leave you with this! Protein, fats and carbs are ESSENTIAL to your everyday living sand function. There are tons of misinformation that claim one macronutrient over the other, demonize macros (definitely referring to carbs here), claiming certain diets are better than others regarding healthy lifestyles, and so many more. I am here to tell you that having a healthy BALANCED diet can go a long way. Do not stress about being perfect with your macronutrients and don’t be afraid to enjoy some tasty food!
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