By: Emily K. McAfee
Carbs, proteins and fats are known as the three primary nutrient groups in the foods we consume. These three are broken down during digestion into elements our body uses for energy. Protein is condensed amino acids (which we’ve discussed before) and fat breaks down into fatty acids. Both are used throughout the metabolic process.
Carbohydrates are the body’s primary fuel source. Carbs are broken out into two categories: complex and simple varieties. Complex carbs have a steadier impact on blood glucose levels. Simple carbs spike blood sugar levels almost immediately upon consumption. For instance, consuming juice or sugary candy causes blood sugar and energy to rise quickly, but it also causes a rapid drop shortly afterwards. Examples of complex carb sources would be whole grains and vegetables.
Converting carbohydrates as the primary energy source is simpler for the body rather than the intricate process of converting fat or protein into fuel. In order to function, it is essential for the brain, muscles, and other organ cells to have carbohydrates available. When carbohydrates are consumed, the body converts them into glucose, which is then pumped into the bloodstream. This glucose is then used as a quick energy source. The glucose can also be stored in the cells (the majority of which is stored in the liver) as the glucose polysaccharide glycogen to be used later.
Protein delivers amino acids to the body. The amino acids are the building blocks for muscle, brain and nervous system tissues, along with blood, skin, and hair. Protein also aids in the delivery of oxygen and other essential nutrients throughout the body. The human body produces 11 amino acids by itself. There are nine other amino acids the body cannot produce, called essential amino acids, which must be consumed through nutrition.
- Complete proteins provide all 20 amino acids the body needs in suitable amounts.
- Incomplete proteinsdon’tcontain all of the amino acids the body needs. Plant-based proteins are considered incomplete proteins, but when eaten in variety as complementary proteins all amino acid needs may be met. Eating foods alone or together throughout the day make it possible to obtain a complete amino acid profile.
Fat contributes an important energy source when we are hungry or calorie deprived. Fats insulate the body, ensure proper cell function and protect vital organs.
Saturated fats are a subset of fats which mostly come from animal sources such as dairy and meat. These fats are generally considered “unhealthy” and are the primary type of fat stored in fat cells for later use.
Unsaturated fats are divided into monounsaturated and polyunsaturated varieties and provide the body with numerous health benefits. These types of fats come primarily from plant sources, fortified foods like dairy and eggs, fish and grass-fed animals.
Trans fats are another sub-type of unsaturated fat resulting almost exclusively from processed foods. Examples of these processed foods are crackers, cookies, cakes and other baked goods which contain an unhealthy fat known as hydrogenated fats. Health advocates encourage food manufacturers to remove trans fats from the products they make as there is no metabolic benefit from consuming them.
It is essential to include all three of these macronutrients in your nutrition regimen. An athlete’s fitness goals should aim to maintain wellness by choosing lean proteins, complex carbohydrates, and healthy fats.
This is a pretty complex subject! If you have any questions or comments, please feel free to contact me.
See you on the healthier side,
Emily McAfee CN, CSSC, M. Ed. Nutritionist Certified Specialist in Strength and Conditioning BA Psychology M. Ed. in Health and Wellness Emilykmcafee.com Emilymcafeemed@gmail.com