This week let’s take a look at Macronutrients (or Macros for short) and why it’s important to understand what they are and what they do. Whenever a person decides to start their journey into the world of health and fitness, they’ll usually hit a wall. That wall being food and how it works. Whether it’s for fat loss or muscle gain or just getting healthier overall, it can get confusing as we try to delve deeper in search of proper information.
We have plenty of people on the internet including on YouTube however it’s hard to tell whether the information you’re getting is good or not. We’ll try to make it as easy as possible to understand your Macros while getting in depth. So, let’s go through the 3 macros which are Protein, Carbohydrates, and Fats.
Protein
First off, we’ll start with Protein. You’ve heard this word at least a hundred times within the first few days of your fitness journey and that it’s important. The word itself derives from the Greek word “Protos” which can mean “Most Important” and there’s a reason why it’s called that. Your body is made up of mostly protein cells and molecules, so it is easy to see why we need it. It can be found in so many different products like Protein Shakes, bars, and ready-made drinks at your grocers. And while protein is important, let’s first explain why it is.
Protein is a biomolecule that is composed of one or more amino acids. Amino Acids are made up of an amine group which contains nitrogen meaning protein is the only macronutrient that is made with nitrogen. These are considered the body’s blocks of life as it functions to build, repair, and maintain important bodily functions like your immune system.
This can range from repairing muscle tissue, skin, hair, bones, enzyme and hormonal production. Safe to say it isn’t “just to build muscle”. There are 22 known animo acids but only 9 of them are essential to our bodies. Essential amino acids are types of protein that the body cannot produce on its own. Thus, having a diet of various animal and plant based protein is important.
You’ll find a variety of protein sources from animals like beef, chicken, dairy, and fish. Plant based like soy protein, yogurt, nuts, and legumes. A quick search online and you’ll find a whole list. One very important thing to note is that you cannot obtain all 9 essential animo acids from only animal or only plant-based sources of foods. A variety in your diet is important and makes for a healthier body.
The Role of Protein in your fitness journey
One of the top reasons why people get started on their fitness journey is that they want to lose body fat. To look good and to feel better about themselves. And protein is going to help with that. Consuming protein releases two hormones in the body that helps with satiety. Those two being Cholecystokinin (CCK) and Peptide YY (PYY). These hormones will provide a signal to the brain that the body has received enough food keeping you “fuller” for longer and staving off your cravings. It is literally a natural appetite suppressor.
Generally, this appetite suppression would last anywhere between two to four hours depending on how much and what you’ve consumed. A general misconception with losing body fat is that you have to eat less food in general and increase in activity to burn off the stubborn belly fat. However, while creating a calorie deficit (eating less than the body requires) can result in lower body fat over time it does not mean skipping one or two meals a day. This can create strong cravings which can lead to overeating and binging on unhealthy foods.
Carbohydrates
Carbohydrates are the macros that are your primary source of fuel for your muscles. It is also the main fuel used by your brain to function well. The insulin produced by the increase in blood sugar levels are also a cortisol blocker, so it also helps keep you happier (ever noticed anyone else or yourself getting cranky before a meal?). But with how good carbs can be it can also be bad in large portions. So, we’ll get into what are the kinds of carbohydrates, their roles, and understanding how it works.
Complex Carbohydrates, Simple Carbohydrates, and Dietary Fibre
Complex Carbohydrates are made up of long complex chains of sugar molecules. What this means is that it takes a longer time for your body to break down the carbohydrates. This is mostly found in Lower GI foods such as beans, whole grains, and vegetables. Complex carbs releases its energy longer over a period of time. This can help with lasting longer throughout the day with less cravings and dips in energy. However, it is not advised to consume complex carbs before exercise as the requirement for energy is immediate.
It is generally considered the healthier option as most complex carbs go through very little processing before it is packaged and sold on shelves. This also means that it will retain more vitamins and minerals leading to a healthier body. There is one caveat to all of this, and it’s the amount of carbohydrates that gets released from complex carbs.
You would have heard about how “Brown Rice” is much better than “White Rice” for all the reasons stated before. However, it is found that while the slow release of carbohydrates is beneficial, the amount of carbohydrates released over time may actually be much more compared to White Rice. This can lead to a contributing factor for that bloating feeling you may get after consuming complex carbs.
Simple Carbohydrates are made up of shorter chains of sugar molecules which means that you can digest them faster. As the digestion is fast it will also increase your blood sugar level. These types of carbs are found in High GI foods such as fruits, vegetables with naturally occurring sugars, sodas, and pastries. What they all have in common is how much sugar they contain and how addictive some of them can be.
Fast digesting carbohydrates can benefit you before physical activities as it provides you with energy. The downside to simple carbs is how additive they are when prepared to suit the palate. They’re tasty and smell great but very easily overconsumed and can cause cravings.
Dietary fibre is a type of carbohydrates that is not digestible, but it is important for your digestive system to function. It feeds your gut micro biome filled with beneficial bacteria, prevents constipation (make sure to drink plenty of water as well) and can help with reducing disk of heart disease and diabetes. You get these from legumes, whole grains, fruits and vegetables.
Fats
The last Macro is Fats are your secondary source of fuel. Carbohydrates takes priority to be digested first before fats so it’s important to keep the amount of fats consumed to be on the lower end. Fats as a macro is more than twice as dense as both carbohydrates and protein put together. So, watch out for this particular part in your meals. Fats are so calorie dense that it takes longer to burn as a source of fuel. It is also not recommended to only consume a high fat meal before exercise as the absorption of the energy it provides may not be quick enough to sustain you during physical activity.
Saturated Fats and Unsaturated Fats
The easiest way to determine the 2 main types of fats is by how they harden up in room temperature. Saturated fats such as fat from meat, butter, and coconut oil will harden up in room temperature while unsaturated fats such as vegetable oil, fish oil, and olive oil stay liquid. Saturated fats will increase your Low-density Lipoprotein (LDL) which is known as the bad cholesterol. LDLs in high amounts in your blood can cause atherosclerosis which is the hardening of the arteries which can lead to heart disease.
Unsaturated fats come in 2 types of fats which are Monounsaturated fats and Polyunsaturated fats. Monounsaturated fats and polyunsaturated fats are able to help reduce the LDL cholesterol levels in your blood and reduce inflammation in your arteries. Polyunsaturated fats provide omega-6 and omega-3 fatty acids which are both essential for your heart health.
Omega-6 vs Omega-3
Quick note in case you are wondering about the two omega fatty acids that you hear all the time. There was a time when Omega-6 oils were in abundance and used in basically everything. This had caused an epidemic of heart related diseases. And the solution to this was to increase Omega-3 Oils. While this had a direct effect on heart health it also had missed the point on its messaging.
While increasing the amount of Omega-3 fatty acids in our diet is a good thing, not many know why that is. As mentioned earlier, both omega-6 and 3 provide benefits to heart health. But why then is omega-6 “Bad” for you? Overconsumption is the simplest answer. Like many things too much can be a bad thing. Its more about balancing the omega oils and eating a healthier diet with less fried foods. But with that said the opposite can happen where overconsuming omega-3 oils will lead to issues down the line, and you’ll then have to balance it out with omega-6.
Just keep things in moderation. Any amount of overconsumption of fats and oils can lead to heart disease and reduced bodily functions.
