Macronutrients and Their Values
All Macronutrients are measured in grams (g)
Carbohydrates:
“The bodies preferred source of energy”
55-65% of your daily intake
Your body needs at least 100 grams (g) of Complex Carbohydrates prior to
any “day starting activity in order to function at it’s capacity
2 Types
1.
Complex Carbohydrates
Longer lasting source of energy—tighter packed—starches, grains,
most veggies, nuts, legumes, potatoes
2.
Simple Carbohydrates
Not as good a source of energy, even though they may hold vitamins
needed on a daily basis
Fruits, fructose, fruit juices, snacks, candy, gum
Glucose
Simple blood sugars. Gotten from foods with carbohydrates in
them. The Liver refines sources taken from the Small Intestines.
Glycogen
Glucose that has been converted and stored in Skeletal Muscles and
the Liver. When the body needs a source of energy, the Liver will
convert it back into Glucose
Proteins:
The bodies preferred source of tissue production, replacement, and repair
20% of YOUR daily intake
30-50 grams - minimum a day
If you work-out or on a sports team, you will need greater amounts of Proteins in
order to build muscle tissue
Amino Acids:
20 different types 11 non-essential 9 essential
Used as the Building Blocks of all proteins in the body
Every tissue in the Human Body is made up of proteins
Every protein is a living tissue
Every living tissue has a life span
2 types
1.
Incomplete Proteins
Foods such as Veggies, soy products, legumes, some grains, &
unprocessed nuts
Much better source for body tissue development
Does not contain all 20 Amino Acids – you need an assortment of
different types of veggies in order to find all 20 Amino Acids
2.
Complete Proteins
Any form of Animal product-directly or indirectly, Dairy products
Complete Proteins have all 20 Amino Acids
The Human Liver CANNOT process most forms of animal proteins
Animal products create too much Dietary Cholesterol which can
create plaque or cholesterol in the Coronary Arteries, causing
blockage for blood flow to the Heart
Most animal proteins end up as waste products that leave the body
Fats:
“Lipids in the Blood”
Less than 30% of all foods taken in on a daily basis
Don’t go looking for em, because they will hunt you down like a wild animal
A person should not exceed ½ their body weight in grams (g) of fats
150# person should not exceed 75 grams (g) per day
More than 50% and a person will increase storage of Adipose cells on their bodies
between skin and muscle and around some organs
2 Types:
1.
2.
Unsaturated Fats
Liquid at room temperature
Oils: vegetable, sunflower, canola, olive, some sprays like Pam
100 % fat, but much lower Dietary in Cholesterols
Easier for the human body to process and digest
Saturated Fats
Solid at room temperature
Fats (white) on/in meats, Crisco lard, butter, margarine
Very high in fat and Dietary Cholesterols
Very difficult for the human body to process and digest