Macronutrients hold no secrets for you
To define macronutrients, these are the nutrients that give your body energy.
Here are the 3 essential macronutrients for the human body
These are carbohydrates (also called sugars), lipids (known as fat), and protein (or protein). According to dietitians nutritionists, it is recommended to consume these three macronutrients with each meal.
They are the first operators to be used by your body.
Here, for example, clementines are carbohydrates.
To schematize the actions of macronutrients here is a summary of their main role
Carbohydrates provide energy for your cells. They are essential in our body because they will allow the metabolization of proteins.
Protein: They are made up of amino acids and are part of the very structure of a cell, proteins are the lifeblood of your body.
Lipids play an essential role in the functioning of your brain and your hormonal system. They promote our thermal insulation, protect our organs, envelop all our cells and constitute a formidable stock of energy available when needed.
To balance your meal, there are various sources of macronutrients.
For carbohydrates: cereals, fruits, starches, peas, corn, beets… (non-exhaustive list).
For protein: There are two types:
Vegetable proteins: legumes: lentils, chickpeas, split peas, white and red beans, soybeans and its derivatives, quinoa has an interesting contribution in protein and certain oilseeds (almonds, chia, hemp, pistachio, pumpkin seeds) .
Animal proteins: meats, fish, eggs, cheese.
NB: The animal protein / vegetable protein ratio must be greater than 1.
For lipids: butter, margarine, olive oil, rapeseed oil, grape seed, sunflower oil, fish oils, avocado, and again certain oilseeds such as walnuts or sunflower seeds.
Warning: it is recommended to consume more lipids containing omega 3 (sardines, cod liver oil, etc.).
We advise you to supplement macronutrients with fiber for better digestive comfort, and for the well-being of your intestinal transit.
For more details, see our section on diet.
Here is the breakdown of macronutrients according to your goals.
Depending on how you eat and the distribution of macronutrients on your plate, the effect on your body will be different. And it differs for some depending on the sensitivities we have (to carbohydrates, absorption, metabolic rate ...).
Each macronutrient has a role as we have seen previously. It is then necessary to privilege some of them to obtain specific results. No matter what your goals are, you will need these three macronutrients with every meal. As part of your goal (Mass gain: dry period / Muscle maintenance you must always balance them. See instead:
For an average person without regular activity:
11 to 15% protein / 30 to 35% fat / 50 to 55% carbohydrates per day.
For athletes: according to your effort the distribution changes
20% protein (1.5g prot / kg / day)
20 to 30% fat (8 AGS / 20 AGMI / 5 PUFA)
55 to 60% carbohydrates (low GI 3 to 4 hours before exercise) and high GI during and after
20 to 40% protein (2 to 3 g prot / kg / day (of which 2/3 through food and 1/3 through supplements)
15% fat (minimum 1g / kg / day)
Warning: Do not forget the category of fibers even if they are not part of the macronutrients, in order to better digest your meals and better assimilate nutrients.
For info: 25 to 35g of fiber / day.
The weight of the fibers does not represent the weight of the vegetables.
For reference, you can consult the food composition table on the Ciqual website.
For mass gain:
You need to eat plenty of protein to build muscle mass and always keep a high amount of carbohydrates, as well as a portion of fat.
Distribution in grams:
50% carbohydrates + 30% protein + 20% fat.
For the dryer:
We must continue to eat protein and lower the proportion of carbohydrates, and to a lesser extent that of lipids. Be careful, however, of the drops in energy following a drop in carbohydrates, be careful not to lower them too much if you have a sturdy, stout or very muscular profile.
Distribution in grams:
25-30% carbohydrates + 30% protein + 15-20% fat.
For muscle maintenance:
it is necessary to maintain a stable set between the three macronutrients.
Distribution in grams:
40% carbohydrates + 20 to 30% protein + 15 to 20% fat.
Macronutrients are the 3 main families of your diet, you must recharge them at each meal and play on their distribution according to your goal. We insist because it is important, removing just one of the 3 macronutrients is the best way to create yourself a deficiency, an imbalance, and a total success in the failure of your goal.
These breakdown examples are general mockups for an average person and give you a basic clue, not your actual breakdowns. To do this, call a specialist and consult our section on food.
Publié le 03/10/2020