What Is A Macronutrient? What Are Macronutrients?

What is a Macronutrient?

Before moving on to the effects of macronutrients on athletes, it may be necessary to define them in detail in order to make sense of them. The three primary categories of macronutrients which are carbohydrates, lipids, and proteins that were discussed in the preceding section can be thought of as components that the body system requires in significant amounts. These elements play an active role in many constructive anabolic processes, from meeting energy needs to repairing damaged tissues.

Right here, in order to clarify the structure that the word “macro” creates on food groups, “what is macro?” It is also necessary to find an answer to the question. You may recognize the term “macro” from economic news; it often refers to something “large, general, or wide-ranging.” It moves away from its original meaning and begins to express “basic nutrients needed” when considered within the framework of nutrition^[1].

Although the subject “What are macronutrients?” which are extremely important for body systems has been the subject of many studies, it may still be a concept that cannot be fully answered, especially in the minds of athletes. If you are having conceptual uncertainty about this topic, you can develop a clearer mind map by focusing on the following areas of the text.

What are Macronutrients?

When you look for an answer to the question “What are macronutrients?” you can create a mind map that may seem difficult at first glance, but which you can easily understand when you look at the general structure when you examine the 3 basic food groups both separately and in detail. Besides, when you try to understand the explanations consisting of detailed concepts instead of general definitions, you will naturally draw the clearest boundaries of macronutrients for yourself^[2].

Proteins

Proteins, which are included in the macronutrient group, are known to be the building blocks of the body and contribute to many vital functions. Proteins, which basically play an active role in strengthening muscles, tissues, cells or organs, are also among the components needed to support the body’s immune system.

Proteins are formed by combining different amino acids, and when you consume foods such as meat, chicken, fish, eggs, dairy products, beans, lentils or chickpeas, you directly access the protein sources your body needs.

Carbohydrates

In the process of digestion, simple sugars like glucose are produced from carbohydrates, the body’s primary energy source, enabling the cells to absorb and use that energy. Carbohydrates, which are critically important for the proper functioning of the central nervous system, are divided into two groups: simple and complex.

Even though they are a necessary component of a healthy diet, carbohydrates should be taken in accordance with the balanced intake concept. Consequently, it is important to include foods containing complex carbohydrates instead of refined carbohydrates in your eating habits. Because complex carbohydrates are digested more slowly, provide a feeling of fullness for a longer time and help keep blood sugar at a stable level. Grains, vegetables, fruits or legumes are generally among the foods rich in carbohydrates, so you can consider them in your consumption habits.

Fats

Although they are considered to be among the ingredients that should be avoided by most athletes, fats are very necessary for the body’s energy storage, protection of cell membrane structure, various hormonal functions or vitamin absorption. Fats are also divided into 3 different groups: saturated, unsaturated and trans fats like the diversity seen in carbohydrates.

It would be more beneficial to focus on unsaturated fats, which are found in essential fatty acids such as omega-3 and omega-6, in terms of both efficiency and protecting the health of the cardiovascular system instead of avoiding all fats. You can include unsaturated fat-rich foods like avocado, olive oil, fish oil, and hazelnuts in your diet without worrying about health problems.

Macronutrients, which form the basis of a healthy diet, are among the essential food groups for the body to maintain its optimal performance. However, including macronutrients in a balanced and diversified nutrition program with different foods is as important as gaining consumption habits. You can effortlessly satisfy your body’s systemic requirements if you eat the appropriate quantity of macronutrients throughout the day.

What are the Benefits of Macronutrients?

Every meal you eat has an impact on your body, either positively or negatively. You can increase your chances of experiencing beneficial results rather than harmful effects by paying attention to the food groups you consume although you cannot prevent the possible effects. While each macronutrient has certain advantages that improve the body’s general health, they also aid in the body’s ability to mend some of its current issues. To briefly discuss the advantages offered by macronutrients, which are essential for leading a healthy lifestyle^[3]:

Fat Types and Effects

• Saturated Fats: Saturated fats, usually found in solid form, are associated with high cholesterol levels. On the other hand, some plant-based saturated fats, like coconut oil, are thought to increase metabolism and provide energy.
• Unsaturated Fats: Mono-polyunsaturated fats are especially important for protecting heart health. In addition, omega-3 and omega-6 fatty acids are among the fats that protect the cellular structure as well as regulating brain functions.
• Trans Fats: Artificially produced trans fats are often found in processed foods. Trans fats can increase the risk of heart disease by increasing bad cholesterol.

Fat is used by the body as a thermal barrier and energy reserve. However, fats also support the absorption of fat-soluble vitamins, especially A, D, E or K. As a result, selecting the appropriate fat type is crucial to learning about healthy eating practices.

Carbohydrate Types and Their Effects

• Simple Carbohydrates: Simple carbohydrates, also known as sugar, provide a quick source of energy but can cause blood sugar spikes and drops. For example, the natural sugars (fructose) found in fruits and the ingredients found in confectionery provide you with quick energy, but do not make you feel full or support long-term fullness.
• Complex Carbohydrates: Complex carbohydrates are known as more complex molecules, they are also slowly digested by the digestive system. Complex carbohydrates’ extended journey through the digestive system results in a constant energy flow and lays the groundwork for the digestive system’s management.  

Complex carbohydrates containing high fiber support digestive system health, reduce the risk of constipation, increase intestinal motility and help regulate blood sugar. When you choose complex carbohydrates that have positive effects on body chemistry, you will soon begin to feel the changes you experience.

Importance and Benefits of Proteins

• Immune System Support: Proteins that form the structure of antibodies, enzymes and blood cells in the body naturally pave the way for the strengthening of the immune system. The body builds a defense system that allows it to fend off infections and other illnesses in this way.

• Metabolism and Feeling of Fullness: Just like complex carbohydrates, the digestive system continues to work actively as the digestion of proteins takes a long time. Besides, when protein enters the body, metabolism begins to accelerate as digestion is also involved in the process and weight control becomes easier.
• Formation of Tissues and Hormones: As the building blocks of bodily tissues, proteins are also essential for maintaining the health of internal organs, skin, hair, and nails. Structural proteins, especially collagen, elastin and keratin, form the basis of the skin’s connective tissues.

When you consider macronutrients in their entirety, you might have mentally established a modest program concerning their consumption by the body. If you want to plan any meal in the macronutrient category, whether it is proteins, fats or carbohydrates, you need to get support from experts on the subject and also consider whether you are sensitive to the food groups you plan to consume. Otherwise, you may be more likely to encounter unforeseen problems.

What is the Importance of Macronutrients for Athletes?

Sportive activity is considered an important part of a healthy life, but proper nutrition is at least as important as sports in terms of maintaining maximum movement performance or endurance for a long time. It is important for athletes to get the basic nutrients they need without interruption in order to avoid any performance loss due to nutrition within the framework of the training program.

This is where macronutrients consisting of carbohydrates, proteins and fats come into play. It makes things easier for athletes in many aspects, from the fuel required during movement to shortening the recovery time. In muscle fibers, microtears can occur, particularly during intense exercise. Proteins that act as repair workers of the body are needed in order for the tears to heal. You will experience a rapid recovery period when you consume the protein-rich foods mentioned in the previous sections and give yourself enough time to rest.

Athletes require the maximum amount of energy to meet the demands of their present training. Carbohydrates, which are among the macronutrient groups, help athletes maintain their energy levels both during and after training. However, using complex carbohydrates for long-term energy should always be your priority as mentioned in the previous sections.

Healthy fats can also be utilized to supply the body with the energy it requires in addition to carbohydrates. Because healthy fats such as Omega-3 or Omega-6, taken in the right amounts, provide benefits that positively affect the sports routine, from improving sports performance to accelerating recovery. But without the assistance of fats, the body cannot absorb some minerals and vitamins directly. Therefore, fat consumption should be considered within the scope of the absorption of components that contribute to the normal functions of body systems.

Macronutrients have a direct impact on body systems although they do not seem to directly affect movement performance. A positive change in movement performance is observed when macro nutrition is integrated into the sports nutrition routine since body systems such as excretion, circulation and movement are constantly in contact with each other. The important thing here is not to think that development depends only on macro nutrition or training. Because a proper description of physical growth always considers the balance between nutrition and exercise.

You can only progress by including the right nutrition methods in your exercise plan, regardless of whether you are a professional or amateur, if you are an athlete who integrates sports into daily life and sticks to your training routine under any circumstances. When you start adding macro food groups to your meals within the framework of balanced consumption parameters, you can reach the goals you set for yourself in a short time. Furthermore, you will feel far more fit than you did at the beginning if you accomplish the objective you set.