Macronutrients Hold No Secrets For You – To define macronutrients, these are the nutrients that give your body energy.
Here are the 3 Essential Macronutrients for the Human Body
These are carbohydrates (also called sugars), lipids (known as fat), and protein (or protein). According to dietitians nutritionists, consuming these three macronutrients with each meal is recommended.
They are the first operators to be used by your body.
Here, for example, clementines are carbohydrates.
To Schematize the Actions of Macronutrients, Here is a Summary of their Central Role
Carbohydrates provide energy for your cells. They are essential in our body because they will allow the metabolization of proteins.
Protein: They are made up of amino acids and are part of the very structure of a cell, proteins are the lifeblood of your body.
Lipids play an essential role in the functioning of your brain and your hormonal system. They promote our thermal insulation, protect our organs, envelop all our cells and constitute a formidable stock of energy available when needed.
To Poise your Meal. There are Various Sources of Macronutrients.
For carbohydrates: cereals, fruits, starches, peas, corn, beets… (non-exhaustive list).
For protein: There are two types:
Vegetable proteins: legumes: lentils, chickpeas, split peas, white and red beans, soybeans and its derivatives, quinoa has an exciting contribution in protein and certain oilseeds (almonds, chia, hemp, pistachio, pumpkin seeds).
Animal proteins: meats, fish, eggs, cheese.
NB: The animal protein/vegetable protein ratio must be greater than 1.
For lipids: butter, margarine, olive oil, rapeseed oil, grape seed, sunflower oil, fish oils, avocado, and certain oilseeds such as walnuts or sunflower seeds.
Warning: consume more lipids containing omega 3 (sardines, cod liver oil, etc.).
We advise you to supplement macronutrients with fiber for better digestive comfort and the well-being of your intestinal transit.
For more details, see our section on a diet.
Here is the Breakdown of Macronutrients According to Your Goals.
Depending on how you eat, the distribution of macronutrients on your plate, the effect on your body will be different. And it differs for some depending on the sensitivities we have (to carbohydrates, absorption, metabolic rate …).
Each macronutrient has a role, as we have seen previously. It is then necessary to privilege some of obtaining specific results. No matter your goals, you will need these three macronutrients with every meal. As part of your goal (Mass gain: dry period / Muscle maintenance, you must always balance them. See instead:
For an Average Person without Regular Activity:
Macronutrients Hold No Secrets – 11 to 15% protein / 30 to 35% fat / 50 to 55% carbohydrates per day.
For Athletes: According to Your Effort, The Distribution Changes
Macronutrients Hold No Secrets – Lexicon
- Endurance exercises:
20% protein (1.5g prot / kg / day)
20 to 30% fat (8 AGS / 20 AGMI / 5 PUFA)
55 to 60% carbohydrates (low GI 3 to 4 hours before exercise) and high GI during and after
- Strength exercises:
20 to 40% protein (2 to 3 g pro/kg/day (of which 2/3 through food and 1/3 through supplements)
15% fat (minimum 1g / kg / day)
Warning: Do not forget the category of fibers, even if they are not part of the macronutrients to digest your meals better and assimilate nutrients.
For info: 25 to 35g of fiber/day.
The weight of the fibers does not represent the weight of the vegetables.
You can consult the food composition table on the Ciqual website for reference.
For Mass Gain:
You want to eat plenty of protein to build muscle mass and always keep a high amount of carbohydrates, as well as a portion of fat.
Distribution in grams:
50% carbohydrates + 30% protein + 20% fat.
For The Dryer:
We must continue to eat protein and lower the proportion of carbohydrates and lipids to a lesser extent. Be careful, however, of the drops in energy following a decline in carbohydrates. Be careful not to lower them too much if you have a sturdy, stout, or very muscular profile.
Distribution in grams:
25-30% carbohydrates + 30% protein + 15-20% fat.
For Muscle Maintenance:
it is necessary to maintain a stable set between the three macronutrients.
Distribution in grams:
40% carbohydrates + 20 to 30% protein + 15 to 20% fat.
Macronutrients are the three leading families of your diet; you must recharge them at each meal and play on their distribution according to your goal. We insist because it is essential, removing just one of the three macronutrients is the best way to create yourself a deficiency, an imbalance, and a total success in the failure of your goal.
These breakdown examples are general mockups for an average person and give you a primary clue, not your actual breakdowns. To do this, call a specialist and consult our section on food.
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