Macros

Protein

  • Chains of amino acids

  • When exercising, the body takes amino acids and uses them to repair and build muscle

  • Recommended daily intake of protein:

    • Children: 1.5/kg of bodyweight

    • Adolescents: 1.0g/kg of bodyweight

    • Adults: 0.8g/kg of bodyweight

    • Older adults: 1.2g/kg of bodyweight

  • What happens when the body doesn’t get enough protein:

    • Muscle begins to break down 

    • Decrease in muscle mass can lead to loss of strength and decreased metabolism

  • What happens when the body gets too much protein:

    • Can lead to adverse effects on the kidneys

  • Carbs

    • Carbs are broken down into glucose which the body uses to create ATP

      • ATP is needed for muscle contraction

    • Recommended daily intake of carbs: 

      • Children: ~150g 

      • Adolescents: 225 - 325g

      • Adults: 225 - 325g 

      • Older adults: 

    • What happens when the body doesn’t get enough carbs:

      • There isn't enough glucose to produce ATP, resulting in loss of energy

    • What happens when the body gets too much carbs: 

      • Excess carbs can lead to high levels of blood sugar, which can lead to type 2 diabetes

  • Fats

    • Gives the body energy as well as necessary nutrients, such as cholesterol

    • Recommended daily intake of fat: 0.5 - 1.0g/kg of bodyweight

    • What happens when the body doesn’t get enough healthy fat:

      • Can affect cell processes 

    • What happens when the body gets too much fat: 

      • Increase in LDL cholesterol which can lead to heart disease

Essential nutrients/minerals

Salt/Sodium

  • Salt is broken down into electrolytes

    • Electrolytes help maintain electric charge in the body

    • Electric charge is needed for muscle firing

  • Sugar

    • The body needs glucose for energy

    • However, added sugars are not needed in a balanced diet

  • Vitamins

    • Vitamin A: good for bone and immune system health

      • Can be found in liver, whole milk, and colorful vegetables

    • B Vitamins: help form red blood cells and assist in the process of taking energy from food

      • Found in fish, poultry, leafy greens

    • Vitamin C: important for skin, bones, and immune system

      • Found in citrus and vegetables

    • Vitamin D: helps the body absorb calcium

      • Found in liver, saltwater fish and egg yolks

    • Vitamin K: helps the body make proteins for bones and tissues

      • Found in green vegetables

  • Antioxidants

    • Found in fruits and vegetables

    • Neutralize free radicals and decrease cell decay/damage

    • Some common antioxidants:

      • Beta-carotene

      • Lutein

      • Lycopene

      • Selenium

      • Vitamin A

      • Vitamin C

      • Vitamin E

    • Healthy individuals do not need extra antioxidants, as they are present in a balanced diet