Macronutrients

What Happens After We Chew?Food and Macronutrients

What is a Macronutrient?A component of food that an organism (human) uses to survive and grow. They provide the bulk of energy for metabolic functions within the body.Macronutrients are used to calculate total calories of a food item. Calories are units of energy. More calories = more energy

3 Major MacronutrientsProteinCarbohydratesFats

What foods come to mind when thinking of each macronutrient?

ProteinBuilds muscle and repairs cellsBreaks down into amino acidsCommon sources of proteinMeatFishEggs and Dairy productsVegetables???1 gram of protein = 4 calories

CarbohydratesPrimary source of energy for the bodyBreaks down into glucose and other sugarsAct as a transporter within the bodyCommon sources of carbohydratesBreads and grainsVegetablesFruitsSweets1 gram of carbohydrate = 4 calories

FatsBiggest energy source, primarily used for cell energy and central nervous system functionBreaks down into fatty acidsCommon sources of fatsFishOil Nuts1 gram of fat = 9 calories

Macronutrients Video Explanation

Fat Energy vs Carb EnergyIf fat provides more energy per gram than carbs, what is the point of eating carbs?While fats provide more energy per gram, they are primarily used for slow functions (walking, talking, sitting, breathing, etc)Carbohydrate energy is stored in the muscles and blood and used for fast and strong movements (running, lifting, jumping, etc)

Common MythsFats make you fatFalse, excess calories cause weight gain. Fats are essential to a healthy diet and need to be consumed.I should eat a diet of mostly proteinEven though protein and carbohydrates have the same amount of calories, they are stored and used differently. A diet consisting of mostly protein will leave you worn out and in a fog

How many grams should I eat?This is the most basic way to calculate daily nutrients. It can and should be adjusted based on needs. I highly recommend a body fat scan. Total Calories = lean body mass x 20Protein = anywhere from .5- 1 gram of protein per pound of LEAN body mass Carbohydrates = typically 1-2 grams per pound of lean body massFats = Total Calories (calories from protein + calories from carbohydrates)

What does your diet look like?How many calories are in your favorite foods?What kind of meals do you typically eat at certain points in the day (breakfast, lunch, dinner)?Do athletes need different diets than non-athletes? Do different sports have different energy requirements?

In Your GroupsBegin brainstorming your daily meal plans. Make a list of at least 4 of your favorite foods that are a primary source of each macronutrient.