Macronutrients - our energy source (2)
Macronutrients include not only protein but also fats and carbohydrates. We will take a closer look at the latter two today:
Fats
The intake of fats is just as essential for us as that of amino acids, as they have a carrier function for fat-soluble vitamins such as A, D, E and K and are what make us so robust. Nobody wants to have a surplus of fats on their body, but fat from food is not the same as body fat.
Besides their importance for vitamins, fats have many other important functions. They regulate the flow properties of our blood. This means that they prevent cholesterol deposits or indirectly lower cholesterol levels. Furthermore, fats have the function of keeping our cells robust to cushion viruses and free radicals. Important for the absorption of fats is a balanced ratio of saturated to monounsaturated to polyunsaturated fatty acids (1:1:1). However, this ratio is difficult for most to grasp, so we recommend the following:
Try to obtain half of all fat intake from visible (oil/ butter) and the other half from invisible fat sources (eggs, cheese, nuts). Additionally - whenever possible - prepare food low in fat and add extra fat.
Fats (9.3 kcal/g) certainly have the most calories of all macronutrients, but are also an ideal and enduring source of energy and give food a deliciously round taste.
Carbohydrates Carbohydrates
also have several important functions. While fats are a very persistent source of energy, carbohydrates provide energy fastest (4.1 kcal/g). Carbohydrates are often frowned upon because of their ability to cause the blood sugar level to rise too quickly. But that is exactly where their strength lies. In situations requiring maximum performance, an energy hole can be filled quickly and constantly, e.g. by the intake of glucose (dextrose) or maltodextrin.
Apart from their primary energy-providing function, carbohydrates in their complex version provide us with many fibres, vitamins and minerals. These serve primarily to maintain the function of our organs and strengthen the immune system. The best sources for us include whole grain products, fruit and vegetables. Just like fats, carbohydrates help to regulate cholesterol levels and also ensure that our gastrointestinal tract stays in shape.
How much of each of the macronutrients we should take in, you will find out next week.
If you have any questions please contact: fgonline@fitnessgoesoffice.com