Macronutrient Overview- Protein, Carbs, & Fat
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Protein
Two types: Essential and non-essential
To keep it simple, proteins are the building blocks of our bodies. They’re made up of chains of amino acids used for restoring cells and developing the body. The two types of proteins are essential and non-essential. Essential proteins must be consumed from food whereas non-essential proteins can be made by the body. The recommended daily allowance of essential protein is 10-35% of total calories. For active individuals, exercise and nutritional scientists generally recommend 70-90% of your body-weight in grams per day. Proteins can be found in animal products like chicken, fish, lean meats, eggs, etc. as well as non-animal products such as beans, soy, tofu, nuts, etc.
Fat
Two types: Saturated and Unsaturated
Fat is a bit more complicated, but, again, let’s make it as simple as possible. Fats are essential; however, it only takes a few to reach our daily needs. According to the Dietary Reference Intakes, 20- 35% of daily calories should come from fat. Fat packs about double the calories per gram compared to carbohydrates and protein — nine calories per gram of fat versus four calories per gram of carb or protein. The two types of fats are saturated and unsaturated. Saturated fats can raise LDL (“bad”) cholesterol levels, which increases the risk of many health issues. Most saturated foods are solid at room temperature: cheese, butter, whole milk, cream, etc. Unsaturated fat is split into two different categories, poly- and mono-, but that’s beyond the scope of this blog. Overall, unsaturated fats help lower LDL cholesterol, which lowers the risk of major health issues. Unsaturated fats for the most part are in a liquid state at room temperature: olive, canola, sunflower, or soybean oil, etc. Fat intake should be modest to moderate to help keep overall calorie intake in check, however there are still many health benefits to fat which requires it’s inclusion in our diet.
Carbohydrates/Carbs/CHO
Two types: Complex and Simple
Carbohydrates (CHO) fuel our brain, spinal cord, and during exercise, our muscles! According to the Dietary Reference Intakes, 45% – 65% of daily calories should come from carbohydrates. The two types of carbs are complex and simple. The major differences are the rate of digestion and nutritional value. Complex carbs digest more slowly and have a greater nutritional value than simple carbs. Complex carbs are found in foods such as vegetables, whole grains, and leguminous plants, etc. whereas simple carbs are found in candy, table sugar, white flour, milk, soda, etc. Low carb diets have become increasingly popular in recent years, and while they can be effective for some, they may also have certain downsides, namely sustainability issues.
Take Home
All three macronutrients — protein, fat, and carbs — are essential. However, everyone has their own macronutrient goals based on their physical and/or performance goals. Make sure to consult with your practitioner before changing your dietary intake.