Macro Nutrient Breakdown

Nutrients are essential chemical substances that our bodies require to thrive and function daily. While all nutrients play a different role, each are needed for optimal function and wellbeing. Nutrients are delivered to the body primarily through our food, and are broken into 2 major categories:

1.Macronutrients- Proteins, Carbohydrates and Fats

2. Micronutrients- Vitamins and Minerals.

As vitamins and minerals are needed in smaller quantities, they are called micronutrients. Macronutrients are required in much higher quantities and can be broken down into 3 nutrient groups; Proteins, Fats and Carbohydrates.

Proteins, Fats and Carbohydrates are all essential nutrients that our bodies cannot thrive without. Each have a very unique role within the body, and support our health in different ways. To optimise your health and wellbeing, finding the correct macro balance for your body and your goals is key.

Protein

Proteins form a large amount of the structures within our bodies, and are essential for maintaining health and functionality. Proteins are made up of amino acids, and are the bodies main building blocks. There are numerous different amino acids, some of which our bodies are capable of producing themselves (non-essential amino acids) and others which we must get from our diet (essential amino acids).

In order for a protein to be a complete protein, and therefore be fully utilised by our bodies, it needs to contain all essential amino acids. As a general rule, animal based proteins (meat, dairy, eggs etc) are complete, however many plant based proteins have a more diverse amino acid pattern and tend to be lacking in one or more essential amino acids. This can be overcome by protein pairing, which is where we consume more than one protein source at a time to allow for a wider variety of amino acids. If you are following a plant based diet, it is important you understand how to correctly protein pair to ensure you are getting enough high quality protein.

Protein has many different roles within the body, however its main roles include:

• Growth, maintenance and repair of most bodily structures such as tendons, muscles, membranes, blood, skin, hair, bones and internal organs.

• Digestion and the enhancement of chemical reactions within the body.
• Production of some hormones.

• Building our immune system and the production of antibodies.

• Satiation and appetite regulation.

• Back up supply of energy.

Protein requirements vary depending on numerous variables such as age, activity level, training and body composition goals and gender, however generally adults need between 0.8-2.2g of protein/kg of body weight each day. This is a large range, so it is best to seek guidance from an exercise and nutrition professional to find what works best for you.

Carbohydrates

Carbohydrates are our bodies main source of energy. They provide energy to the body by breaking down into sugars during digestion. Past diet fads have given this macronutrient a bad reputation, however this is not accurate as they are actually incredibly useful for providing us with an efficient source of energy and dietary fibre, which is essential to our digestive function.

There are 2 main types of Carbohydrates:

1. Simple Carbohydrates
2. Complex Carbohydrates

Simple carbohydrates are quickly digested and quickly send glucose (energy) into the bloodstream.There are two types of simple carbohydrates: added sugars or naturally occurring. Added sugars provide quick energy, but lack vitamins, minerals and fibre and can lead to energy crashes. Naturally occurring sugars are found in more nutrient dense whole-foods such as fruit and milk. Unlike added sugars, foods containing naturally occurring sugars also contain vitamins, minerals and fibre — healthy nutrients our bodies need.

Complex carbohydrates are often higher in fibre and starch and digest slower, therefore sending a slower release of energy into the bloodstream. These types of carbohydrates are helpful in keeping you satiated and energised for a longer period of time than simple carbohydrates, and are often recommended for people needing to manage blood sugar spikes after eating. Complex Carbohydrates often come from whole-grains, starchy vegetables and legumes.

There are many variables that impact an individuals carbohydrate requirements such as individual training goals, body composition, activity levels and age, however a general rule is between 40-65% of your daily calories should come from a carbohydrate source. To find out exactly what carbohydrate intake would suit you and your goals best, speak to a nutrition professional.

Fats

Dietary fats are vital for the body to function sufficiently and have numerous roles in the body. Fats primary function is to provide the body with a continuous source and store of energy, however it also assists with numerous body functions including:

• Production of red and white blood cells
• Immune system support
• Production of certain hormones
• Transportation and absorption of fat-soluble vitamins around the body
• Insulation and protection of internal organs

It is important to note that consuming fat will not make you fat if consumed in correct portions, and is essential for your wellbeing. Often fat has a negative connotation attached to it, however new research has proven fats to be incredibly important when eaten in a correct amount.

There are numerous different types of dietary fats, each with slightly different effects:

• Saturated Fatty Acids. These are predominantly found in animal products, and are often turned into a solid in cooler temperatures (eg, butter, coconut oil). These fats often maintain their chemical structure when exposed to heat, so they can be a good option for cooking at high heats.
• Monounsaturated Fatty Acids. These are found predominantly in food such as olive oil, avocados, some seeds and certain nuts. These are also a good option for cooking as they have also remain stable at high heats.
• Polyunsaturated Fatty Acids. These fats can be beneficial in reducing blood cholesterol, and can be found in fish, some seeds and grains. These fats are not ideal for cooking with as they are unstable when exposed to high heat.
• Trans fats are another type of fat that can have negative effects on your health. Trans fatty acids are made by heating liquid vegetable oils in the presence of hydrogen gas and a catalyst, a process called hydrogenation. Hydrogenated vegetable oils has increased in our diets as we have begun to eat higher amounts of processed foods. These fats can increase inflammation and LDL Cholesterol in the body. It is best to limit these where possible.

Fat requirements do differ person to person as age, gender, medical history, lifestyle and activity levels all play a role in determining our requirements, however a general rule of thumb is to aim for up to 30% of our diet to be from a healthy fat source. As this is dependent on many variables, it is best to speak to a qualified nutrition professional to determine what intake would suit you best.