A basic guide to nutrition - Macronutrients
What are Macronutrients?
Macronutrients are nutrients that our body needs in larger quantities that provide us with the energy that we need for day-to-day life. They can be grouped into one of three categories; Proteins, Carbohydrates and Fats.
For most people, ensuring that you have foods from all of these categories, in roughly the proportions shown in the governments Eatwell Guide will mean that you get the right balance of macronutrients.
Protein
FACT FILE
Calories per gram: 4
Responsible for: Muscle building & repair, staving off hunger, hormone function
Whilst the media may have you believe that protein is the most important macronutrient for those who exercise, it’s actually true that all three are of equal importance for training and performance, as well as overall health.
The UK Government guidelines give the average person a daily requirement of 0.8 grams of protein per kilogram of body weight – this equates to about 35% of our daily caloric intake. However, an athlete’s protein requirements are likely to be higher – between 1-2 grams per kilogram of bodyweight per day, depending on the type of athlete. (1, 2, 3) Ensuring that you have enough protein at each meal – around 20 grams – and eating it regularly throughout the day in your meals and snacks will help you to meet your daily protein targets.
Protein is made up of 21 amino acids, nine of which are classified as ‘essential’ as the body cannot synthesise them so they must be obtained from your diet. Complete proteins are made up of all nine essential amino acids. Essential proteins are mostly found in animal sources, however they can also be found in some plant-based foods too, like quinoa. That being said, most plant-based sources don’t include the full essential amino acid profile, and so have to be paired with other proteins to become complete, pitta and hummus (my favourite!) for example.
Do I need a Protein Powder?
Ideally, you’d be getting adequate protein from real food in your diet, however if you don’t feel as if you are, supplementing with a protein powder can be a way of meeting your daily protein requirement.
Not all protein powders are created equal, lots have hidden ingredients in them making them more calorific and some are marketed at special populations such as for women and for those wanting to gain mass. I’m going to go through some of the main types of protein that are available to you:
WHEY PROTEIN is probably the most widely available protein powder, and is a bi-product of the dairy industry. It is a complete protein, meaning it contains all nine essential amino-acids. It can be absorbed by the body relatively quickly, so is good for quick muscle recovery. You can choose between isolate and concentrate. Isolate has higher levels of protein with very little lactose and concentrate tends to be cheaper but is higher in lactose and tends to be higher in fats and carbohydrates too.
CASEIN PROTEIN is also a dairy derivative, but is broken down slightly more slowly than whey protein and so provides a more continuous release of amino acids over a longer period of time. Because of this, casein protein can be made into a pudding or added to yogurt before bed to provide a steady release of amino acids whilst you sleep.
HEMP PROTEIN is a plant-based protein supplement and contains all nine essential amino acids. This makes it the more affordable plant-based supplement as it doesn’t need to be combined with another protein source to complete the essential amino acid profile. However, in my opinion it doesn’t taste that great, so you might want to consider mixing it with a nut butter or flavoured milk to disguise the flavour.
SOY PROTEIN is another plant-based complete protein source, with only a slightly lower synthesis rate than whey protein. They tend to be lower in carbohydrates and come in lots of different flavours. Soy protein can be mixed with water which makes it ideal for people on a calorie-controlled diet.
PEA PROTEIN is not a complete protein, but can be mixed with hemp or brown rice protein to complete the essential amino acid profile. Again, I don’t think it tastes that great so mix it into a smoothie!
BROWN RICE PROTEIN is derived from wholegrain rice and is best used in combination with hemp or pea protein to complete its amino acid profile.
Carbohydrates
Fact file
Calories per gram: 4
Responsible for: Provide Energy, store energy, regulation of blood glucose, spares the use of protein for energy
When most people think of carbs, they think of foods such as bread, rice, pasta, potatoes and oats, but beans, legumes, fruits and vegetables are also great dietary sources of carbohydrates.
Simple carbohydrates can be Complex carbohydrates, also known as polysaccharides, are made up of multiple sugar groups chained together. This makes them harder for the body to break down and absorb. This slows down the release of energy into the bloodstream and gives you a longer lasting energy source. Common complex carbohydrates can be found in potatoes, wholegrain pasta, rice and bread, and quinoa.
GLYCAEMIC INDEX
The Glycaemic Index (GI) of a food is a ranking of how quickly it can be converted into sugars, and therefore the effect that it has on your blood sugar levels.
A high GI means that the food can be quickly digested, which causes a spike in blood sugar levels. This can then be followed by a ‘sugar crash’ if the high GI food is not eaten in combination with a lower GI carbohydrate, or a protein or fat.
Low GI foods and drinks have a longer digestion time, gradually increasing your blood sugar levels, which helps to keep us feeling fuller for longer and helps to avoid that ‘sugar crash’.
FIBRE
Soluble fibre is easily digested by the bacteria in our gut and is found in fruits, vegetables, oats and legumes. As well as forming natural gels that make our poo softer, it may also help to regulate our blood sugar levels and maintains healthy cholesterol levels.
Insoluble fibre adds bulk to our poo, making it easier to pass and is found in whole grains, nuts and seeds, and vegetable skins. Most fibre rich foods typically contain sources of both soluble and insoluble fibres.
The UK Government currently suggest that we should be eating thirty grams of fibre per day from both soluble and insoluble sources.
FAT
FACT FILE
Calories per gram: 9
Responsible for: Energy, vitamin absorption, hormone regulation, muscle growth and development
Fats are absolutely essential in your diet. Throughout the 90s, fats were labelled by the media as the devil but now thankfully we’re steering away from that mentality. Fats can be broken down into three main types: saturated, unsaturated and trans fats.
Saturated fats tend to be solid at room temperature and are mostly found in animal products. Examples of foods containing saturated fats are meat and cheese, but also coconut oil.
Unsaturated fats are mostly found in oils from plant and fish sources, and are generally liquid at room temperature. Unsaturated fats are both mono and poly-unsaturated fats. Mono-unsaturated fats are fat molecules that only have one unsaturated carbon bond and poly-unsaturated fats have more than one unsaturated carbon bond. Unsaturated fats are commonly found in olive oil, nuts and seeds, but also in oily fish such as mackerel and avocados.
Trans fats are mostly artificially made and should be consumed in very limited amounts.
Omega 3 and Omega 6 fatty acids are anti-inflammatory and cannot be made in the body and therefore must be consumed in our diet. Omega-3s are typically found in oily fish, flaxseeds and walnuts whereas Omega-6s are typically found in vegetable oils. There are studies that have shown that a diet high in Omega-3s can reduce the risks of heart disease and stroke, as well as having a role in preventing mental health disorders such as dementia and depression.
by Nicky Marie