Micronutrients & Macronutrients
What are Macronutrients?
The term 'Macros' stands for Macronutrients.
So what are these macronutrients we talk about? Macronutrients are chemical compounds which are utilised in the body to carry out prime functions. These nutrients are required in large quantities in order to provide energy also known as calories. Macronutrients can be defined into three categories; Carbohydrates, Protein and Fats.
What are Micronutrients?
Are these the same but just smaller?
No, not quite. Micronutrients being the smaller nutrients are the most important and crucial in all bodily functions such as; blood clotting, energy production, immune function, bone growth and fluid balance. Micronutrients can be defined into two categories; Vitamins and Minerals.
What makes these two compounds so important?
Micronutrients are key to all nitrogen balances, immunity, bacteria, cell membranes, atoms all linked with the endocrine system (the hormones) and vital organs. The micronutrients are uptaken via both synthetic and natural sources. Which we call Macronutrients which relate to energy balance.
Without these two nutrient compounds the body will not function effectively or efficiently. So it is important when we begin this weight loss journey that we ensure both are met adequately.
What is Protein?
Protein is a macronutrient which is vital for repairing, building and maintaining muscle mass. Protein is made up of Amino Acids which are the chemical compounds of nitrogen, oxygen, carbon, hydrogen or sulfur. Protein comes in the sources of animals, nuts and legumes.
Each gram of protein is equal to four (4) calories. Great sources of protein include; salmon, yellowfin fish, steak top round, chicken breast, turkey, eggs, tofu, almonds, other traces in dairy such as yoghurts, milk and cheese.
Alternatively you have a supplement form which we always advise to have when protein is difficult to consume or lack of food in a day.
What are Fats?
Fats are probably the most uneducated macronutrient out of the three. Fats are commonly misunderstood as being the bad macro - the term ‘fat’ is linked with being ‘fat’ so people neglect it. However fats are so vitally important. Why?
Fats are used as reserved energy stores which assist the body once glycogen (carbohydrate) stores are diminished. Fats also play a major role in multiple hormone functions, body insulation, hair, skin, protects organs and cells and soluble vitamins.
Each gram of fat is equal to nine (9) calories. It is important to maintain healthy intakes of unsaturated fats such as; avocados, cheese, dark chocolate, eggs, olive oil, flaxseeds, yoghurts, nuts, fatty fish.
What are Carbohydrates?
Carbohydrates everyone's true love in life but also the one that can send us undone if not loved in moderation!
Carbohydrates are one of the macros that receives the name of ‘making you fat’.
However carbohydrates are the most essential macronutrients required for energy output balance.
Meaning our body requires it to fuel it for all our daily activities and tasks ahead. Carbohydrates also aid fat metabolism so without a regular consumption of carbohydrates you actually reduce your chance of effectively metabolizing fat stores.
Carbohydrates are sugars, starches and fibres found in vegetables, diary, grains and fruits. There are two types of carbohydrates Simple and Complex. Simple carbs are fast breakdowns and easily available such as honey, syrups and sugars. Complex are the slower breakdowns as they hold higher micronutrient profiles and provide more sustained energy such as potatoes and rice.
One gram of carbohydrates equals four (4) calories. Great sources of carbohydrates include; oats, rice, rice-bran, potato, pumpkin, beans, beets, all fruits, quinoa.