27 Jan The Art of Balancing Macronutrients
Macronutrients are essential for the body to work at its optimal levels. However, you can’t just start eating a bunch of carb filled foods and hope that does it. Carbohydrates are just one of the three categories you’ll need to eat. Read on to find out about the three energy supplying macronutrients and the two that don’t give energy but still help it along.
What are Macronutrients?
With the advent of different diets focused on our macronutrients it wouldn’t be a surprise if you’ve heard the term. But what are they really? In short, they are nutrients. These nutrients are needed by the body in large amounts than others. They tend to make the body function properly and give it energy so you can go about your day.
There are three nutrients that most know under this particular umbrella. Those are carbohydrates, fats, and proteins. However, there are technically two others as well. Those two include water and fiber. The main difference is whether or not they supply energy to your body. In either respect, you’ll need all five for your body to function optimally.
Energy Supplying Macronutrients
Whether you are looking at fats or carbohydrates, the body breaks these different macronutrients down to then supply you with energy. In the case of carbohydrates, they tend to break down into glucose or sugar. This is the main energy source for your body. So, although many new diets require less of this category you’ll still want to balance it out with your fats and proteins. By balancing it out, you’ll ensure that your body is still optimally working and getting what it needs.
Something else to consider is that there are two variations of these macronutrients, the first is the simple carbohydrate and the second is the complex carbohydrate. Each plays a role in your overall workings.
You guessed it if you thought that simple carbohydrates in the macronutrients category are the ones that are easier for your body to break down. These are the carbohydrates that have one or two sugar molecules. They are found relatively easy in honey, sugar, and syrups as well as some fruits. The only issue with the fruits is that they take longer for the body to digest because of the fiber in them.
Unlike simple carbohydrates, the complex variation of carbohydrates tends to take longer to break down. Instead of being one or two molecules of sugar, they are longer strands that are strung together. These are the carbs that are found in rice, pasta, bread, and potatoes. They are the variation that tends to have more fiber in them as well.
There are different classes under the macronutrients called fats. Each one is slightly different and while some fat is necessary too much can be dangerous. These three different types of fats include trans fats, saturated fats, and unsaturated fats. We’ll go through each of them so that you can better gauge what your body needs and what it can go without.
This is the “bad fats” and should be limited in your diet. They come from hydrogenating. This is done when hydrogen molecules are added to unsaturated fats. In other words, these are your oils, margarines, and fried foods.
As with trans fats, saturated fats are something that should be used in moderation. This is because even though it falls under the category of macronutrients they can still cause problems. If consumed in access, they can higher cholesterol levels and even possibly increase risk of heart disease. The main difference between saturated and trans fats is that they do not typically come from the same sources. Instead, they come from eating meats such as beef, lamb, pork, and even some dairy products. Now, I am not saying to completely eliminate these sources of fats, as they do some good as well. The meats for example supply you with proteins you need.
Now, after going through the last two fats, you’re probably wondering if there are any good macronutrient fats that I can have. The answer is yes, and these fats can be found in the unsaturated fat category. These are fats of the macronutrients category that can reduce the risk of heart disease and are deemed the “healthy fats”. Where do these kinds of fats originate from? Not an oil or a meat source. In fact, some would say these come from the most natural source. Nature itself. Unsaturated fats come from plant based sources and can include things like avocados, nuts, and seeds. Ironically even though they are not found in meats like poultry or pork they are found in some fish. You could increase your unsaturated fat levels by eating salmon, sardines, and tuna.
Finally, we have proteins. Where both of the other macronutrients had multiple personalities, proteins are straight forward. These are the compounds that allow for you grow and heal. They build and repair tissue that has been damaged and tend to maintain your lean muscle mass. One thing to note is that proteins are not just made out of thin air. They actually form from amino acids. You can achieve various levels of protein intake through a plethora of different foods. The main sources for fitness enthusiasts and those looking to gain muscle are meat sources. This includes chicken and other meats. However, that is not the only form you can find it in. You can also find protein in nuts and seeds as well as various vegetables and fruits.
Non-Energy Supplying Macronutrients
Water is the essence of our existence. That is to say that we need it to sustain life. It provides our bodies the avenue for metabolic function. It also plays a major role in how macronutrients are consumed by the body. Ironically, water itself actually has the potential to supply us with other substances that are under the category micronutrients. So, you’re still getting exactly what you need from it as well.
Earlier in the article we mentioned fiber and while it isn’t on the energy giving side of macronutrients it is still important. We get this substance from things like grains, fruits, and vegetables. It is a necessary compound to consume because it helps with our bowel movements and prevents constipation.
Common Percentages of Macronutrients
As mentioned, keeping these different macronutrients balanced is essential and an art form. You’ll need to really keep track of what you’re putting in your body to tell if you’re achieving the proper percentages of each. For carbohydrates, you’ll want to stick between it being forty-five and sixty five percent of the food you consume in a day. Proteins are relatively low at between ten and thirty-five percent and fats are between twenty and thirty-five percent. These numbers are subject to vary a bit depending on your goals.
Peptides for Weight Loss
Now, if you are looking to maintain better health and even lose weight in the process, having these three groups of macronutrients balanced is just the beginning. In some cases, you may want to employ extra help through compounds known as peptides. These compounds typically occur naturally within the body however they tend to dissipate over time. That is where synthetically made peptides can help. For example, if you’re looking to slim down your abdomen region but having troubles even with balancing your macros, then tesamorelin may be an option.
Of course, there are definitely many variations of peptides that exist in today’s world. So knowing exactly what you are buying and from where is an essential part of the process.
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