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
let’s move on micro-nutrients
what are microelectronics?
Acompound component or substance, (for example, calcium or vitamin C) that is fundamental in minute adds up to the development and well-being of a living life form.
in micro-nutrients mainly has vitamins and minerals so let’s see
It is fat-soluble vitamin needed to maintain eyesight and prevent night blindness and improves immune system helps with fat storage and protects against infections.also needed to grow new cells,lower cholesterol and reduce the risk of heart disease.
Serveral B vitamins that works together in the body this group includes the following
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B7 (biotin)
- Folic acid
These vitamins help the procedure your body uses to get or influence vitality from the nourishment you to eat. They likewise help shape red platelets. You can get vitamins B from proteins, for example, angle, poultry, meat, eggs, and dairy items. Verdant green vegetables, beans, and peas likewise have B vitamins. Numerous oats and a few breads have included B vitamins.
Acts as an antioxidant needed for many metabolic functions including new tissue growth and repair as well as help produce anti-stress and important about vitamin c .It an a superstar amount of vitamins and actors and antioxidants which we need for more than 300 metabolic function including new tissue growth and repair.
It is helps to growth,development and maintenance of bone and teeth as well as it protects against muscle weakness and body can produce it when skin exposed to the suns ultraviolet rays
It is the fat soluble vitamin with several health benefits like
- Effective preservation of food
- Prevention of diseases such as cancer and diabetes
- Protection for the eye
- Protection for cell
It is needed for blood clotting,growing and reapairing bones,conversion of glucose into glycogen
lets go through important minerals
supports muscle function and transmit nerve impulses as well as it helps cells to communicate
It necessary for protein synthesis,muscle and nerve function,blood glucose control,blood pressure regulation,energy production
It found in bones,cell membrane and energy molecules and used for tissue growth as well as regularly lost through sweat and urine
It is necessary for muscle contraction, nerves impulses,protein synthesis,breaking down carbs and maintaining the regular heart rhythm
Necessary for nerve signaling,muscle contraction,fluid balance,transferring of nutrients through cell membrane (along with postassium)
important mineral involved in various bodily functions including the transport of oxygen in the blood essential for providing energy for daily life
it is necessary for immune system,cell division,cell growth,wound , breakdown of carbohydrates and sense of smell
and lastly important part of our daily life
water is a vital part of your body’s detoxification system ,water is used to digest food and shuttle nutrients into your cells