Eating healthy isn’t always a popular choice, but with proper nutrition, there is always plenty of room for it after we feel the difference from reaping the benefits of eating healthy. In today’s subject we will be covering the importance of macronutrients and the role they play in our everyday lives and micronutrients and the essential role they play in our health and wellness.
Macro vs micro nutrients covers two types of nutrients that our bodies need for different reasons. Macronutrients we need to create energy to fuel us through our day, micronutrients aid in the production of our enzymes, hormones and proteins that are important for our body and brain functions and help with regulating our metabolism, heart beat and bone density.
Macronutrients are the general form of nutrient in nutrition that a person takes in to activate the psychological system from proteins, carbohydrates and fats. This is the type of nutrient that gym enthusiasts and bodybuilders load up on to activate energy from plenty of carbohydrates such as rice, potatoes, vegies, fruit and proteins such as chicken, fish, beef, eggs, dairy and nuts.
Loading up on macronutrients will provide energy to your body. Even though things like pastry can fall into the category of macronutrients because they’re loaded with carbs and fat, but they don’t hold the quality of nutrition that a person should be seeking for optimal health and performance, they are void of such nutritional value.
Processed meats have protein and fat in them, but they are loaded with saturated fat and sodium. You should follow a healthy diet of lean, unprocessed meats like poultry and seafood, eggs and nuts are an optimal form of protein also, and a good source of carbohydrates that will help your body to store a plentiful flow of energy would be rice, whole wheat products, fruit and vegetables.
That’s not to say you should completely cut out all processed foods, but I have always found as with anything, moderation is key.
Tracking macros helps a person to gauge the level of carbohydrates, protein and fat that they are taking into their system. The level of carbohydrates, protein and fat a person takes in is all dependent on what a person’s fitness goals are. If someone has a goal to lose weight, they’re carbohydrates will have to be on the lower end with more of a protein intake and lower on the fat. If someone has a goal to put on weight and build muscle, they would need to go on the higher end of carbohydrates and take in a higher level of protein.
If a person was to follow a macronutrient ratio with the idea of losing fat and building muscle at the same time, it can be done, but the results either way would be minimal, it’s best to stick with losing weight or gaining muscle, not both, it depends on which is more important to you, if you follow with losing weight and stick with a diet plan with that purpose in mind, your results will be that much better.
Many people with the objective of building muscle follow a diet regimen with that purpose in mind for example nine months and then switch to a lower carbohydrate diet for fat loss for the next three months.
Macros for different body types
(Ectomorph) body type has more of a slender build and narrow in the shoulders. They have a harder time putting on muscle, but it’s easier for them to get lean. Ectomorphs should stick with more of the higher end range of carbs, between 40-60% of total calories, for protein about 25% of total calories.
(Mesomorph) body type are naturally strong, muscular and athletic, broad in the shoulders and more of a dense bone structure, they have little trouble gaining muscle and losing fat. I would suggest 30-50% of total calories.
(Endomorph) body type has more of a stocky build and a slower metabolism, it’s easy for them to build muscle, but they have more of a tendency to store fat easily. Carbs should be at the lower end, I would suggest 20-40% of total calorie intake.
Gender also has a play in macro ratios. Women are more efficient at burning fat and less efficient at burning the glycogen stored in muscles. Women should take in a lower carb intake than men.
Women have a much greater reliance on fats for fuel during exercise. This could have something to do with estrogen levels, estrogen promotes HGH. Women also have higher levels of intramuscular triglycerides (IMTG).
Micronutrients don’t have the importance in large amounts like macros do, micronutrients are measured by trace amounts but they are not less important than macros by any means, micros are essential to overall health, they aid in the production of enzymes, hormones and proteins and they are critical for body and brain functions, micronutrients aid in the regulation of the metabolism, heart beat and bone density.
Micronutrient deficiencies can cause lasting health problems, physically and cognitively.
Micronutrients include vitamins and minerals, trace elements, phytochemical and antioxidants that are found in natural food sources like fruits and vegetables, dairy, nuts, poultry and lean meats.
Supplementing your diet
Many people use supplements as a regular dietary aid along with their meals. Some people have problems with gluten intolerance, there bodies can’t absorb all the nutrients from natural food sources. Gluten intolerant people need to watch the quality of supplement intake so that micros are optimally absorbed.
Some vitamins absorb better when paired with other supplements, calcium and magnesium are often taken together. But you need to use caution when taking supplements, too much of some vitamins can cause health issues.
One word of advice is you should never use supplements as a substitute for a healthy diet, the purpose of supplements are to enhance a healthy diet plan and help people with absorption issues. If you are struggling with absorption issues, your physician can perform a blood test to determine which micros your already getting and they can identify any deficiencies you may have.
Some common nutrients that are ideal for supplementing your diet plan with and help you with achieving your health goals are calcium, magnesium, iron, iodine, phosphorus, potassium, folate, vitamin A and vitamin D.
Macros and micros don’t pair of In battle as to determine which is better or more important, they are both essential elements to good health, they each play a role in keeping our bodies functioning at their best.
I hope that the information I have shared has given some insight on setting up a healthy diet plan that’s right for you and can help you with achieving your goals to living a healthier lifestyle. If you have any questions, feel free to leave a comment below.