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williampowerA Summary of Macronutrients
By: William Moore
Macronutrients are chemical substances that are needed by the body in relative amounts in order to maintain the body’s normal growth and development. The three types of macronutrients are carbohydrates (simple and complex), fats (saturated and unsaturated) and proteins (constructed from various amino acids). Carbohydrates (carbs) are the body’s most preferred source of energy since they are the easiest of the macronutrients to metabolize. Simple carbs are digested quickly and are usually made up of refined (machine processed) sugars that have been stripped of most of their vitamins and minerals. Examples of simple sugar sources are juices, soda, candy, and white bread. Complex carbs take longer to digest and are usually good sources of fiber, vitamins and minerals. Examples include vegetables, whole grain, cereals, breads, and pasta. The bulk of our carbs consumed should be complex.
Fats, although digested very slow and metabolized for energy relatively slow, contain the highest amount of energy per gram in relation to the other macronutrients (9 Kcal/g in fat to the 4 Kcal/g in carbohydrates and protein). Fats also play several roles in the body such as protection of organs, thermal insulation, and aiding in the absorption and production of certain vitamins among other things. Of the two types of dietary fat (among the several other types of fat in the body), saturated fats (sat. fats) are difficult to oxidize (breakdown) and, in excess, is linked to higher rates of cardiovascular disease. Sources of sat. fat are dairy products, certain animal meats and certain processed foods among several. Unsaturated fats are a bit easier to oxidize and are less toxic within the body but they also provide somewhat less energy than its saturated counterpart because of its unsaturation. Sources include avocadoes, nuts, vegetable oils and olive oils.
Proteins are chemical compounds of various amino acids that the body requires to grow and function. Proteins can even be used as energy in certain circumstances. Of the 22 amino acids, 9 are essential (cannot be synthesized in the body and must come from dietary sources) and the rest are nonessential (synthesized in adequate amounts in the body). Sources of protein are eggs, meat, fish, and milk. Protein also comes in different qualities whereas some of the sources don’t contain complete proteins (proteins with complete amino acid profiles i.e. some aminos are missing). The best quality proteins are eggs, whey, and meat. Incomplete, poor quality proteins come from plant sources. However, incomplete proteins can be mixed to yield complete proteins (i.e. rice and beans).
willgetyoufit 
[…] The Average American consumes around 2 to 3 lbs of sugar a week due to its ubiquitous use in almost all foods that we eat (processed foods, fast foods, condiments, etc.) The biggest drawback of sugar is its effect on the body’s insulin level. Sugar spikes (increases) insulin which in turn prevents the release of GH (growth hormone) which depresses one’s immune system making you more susceptible to disease. Insulin spikes also promote fat storage making way for faster weight gain. There are 4 types of simple sugars that most nutrionists agree are harmful to ones health when consumed in amounts in excess of 15% of your carbohydrate intake; sucrose, fructose, honey (yes…honey) and malts. That pretty much means 85% or more of your carb intake should be of a complex variety (see Summary of Macronutrients). […]
[…] 8. Post workout – eating the proper meal in a proper window (2 hours or less) after exhaustive exercise maximizes recovery and anabolism at a time when your body is most primed for nutrient uptake: Ingest high glycemic carbs with high quality protein (refer to “A Summary of Macronutrients”) […]