Today we are talking about macro-nutrients and micro-nutrients this two are very important topic for those who are serious about health and fitness .macro-nutrients and micro-nutrients plays very important role ,that’s why today we going to take deep information about it. Let’s first look on macro-nutrients.
what are macro-nutrients?
macro-nutrients are the main factor of our body that is
Let’s about protein first
As we know ,Protein play main role in our body and if you want have deep knowledge about of protein then check out our previous blog
Also Read:- A complete guide on Whey Protein
Let have an overview on protein. Amino acids are the building blocks of protein and we get protein from many foods like dairy product, plant and protein powders . protein also essential for eye,bone,skin as well as it is repairing muscle and fibers
Advantages of Protein
- Producing antibodies for the immune system
- Manufacturing hormones
- Adding in the digestion and absorption of food
- Maximizing the transport of oxygen to tissues
- Providing structure for muscle, tendons, ligaments, organs as well as it is good for hair, skin and other tissue
How much protein should you consume per day?
Ideal protein intake will depend on factors such as weight muscle mass and fitness goals
The average person will have completely different protein needs than a professional athlete or 300-pound bodybuilder.
Have look on following cases ,Which help you to understand above term
1)To live a healthy life
0.5 to 0.7 per pound of your body-weight(it is for average person and looking for build muscle)
2)To Build Muscle
0.8 to 1 gram per pound of your body-weight
0.8 to 1 gram per pound of body-weight
(when losing weight, your primary goal is always to maximize lean muscle mass to achieve this high protein diet is very important and stick to 1 gram per pound of body-weight)
Your body breaks carbs down into glucose which is transported throughout the body to provide the energy .it is the main source of energy for a body and mass like fat and protein carbs are not very essential without carbohydrates, your can’t survived.Carbs are important part of a healthy diet, It help to regulate protein fat ,metabolism and rope ad repair of tissue just like protein all carbohydrates
1) fats contain 9 calories per grams
2)Protein and carbohydrates both contain 4 calories per gram
Advantages of carbohydrates
- It’s essential for hormone production ,brain function and body processes.
- during high-intensity activities your uses glycogen and converts it back to glucose for a new level
There are some myths about carbohydrates, that is do carbohydrates make you fat? here it answers no,carbs are not get you to fat
How many carbohydrates should you eat per day?
Optimal intake depends on a variety of factors but even without knowing your exact measurements we can still narrow in on a range using only your body weight and training intensity
This are cases for intake of carbs
30 min. or less than 10 working sets
1 to 1.25g per LBS
30 and 60 min or more than 10 working sets
1.25 to 1.5g per LBS
Anything more intense than a moderated workout
1.5 to 1.75 g per LBS
There are three types of fats
|Saturated fats||Unsaturated fats||Trans fats|
Saturated fats is called as bad fat (e.g butter, cheese, whole milk )were long believed to raise LDL(low-density lipoproteins)
Causes of saturated fat?
It can cause clogged or blocked arteries therefore a high LDL cholesterol can theoretically put you at risk for heart attacks stroke and major health problem
It lowers your LDL(low-density lipoproteins) cholesterol most vegetable oils that are liquid at room temperature have Unsaturated fats
it includes (Olive and canola oils,safflower,sunflower, corn, and soy oil)
we can say it is good fats of source
3) Trans fats
it is formed when vegetable oils is infused with hydrogen this is often done to keep foods fresh for a longer time the problem is that studies show that relatively small amounts of these paths will increase the risk of different health problems including heart disease , Alzheimer’s,breast cancer depression or more
(this type of fat mainly saw on roadside food)
How much fat should you consume?
in order to maintain your general health and fitness you need only around 0.3 grams per pound of fat-free mass per day Continue reading Health and fitness : Importance Of Macro-nutrients and Micro-nutrients