Macronutrients, or macros, are essential nutrients the body needs in large quantities to remain healthy. Macronutrients provide the body with energy, help prevent disease, and allow the body to function correctly. The three main macronutrients are proteins, fats, and carbohydrates. Each type of macronutrient has it’s own benefits and purpose in maintaining a healthy body. The exact amount of each a person requires may vary based on individual factors such as weight age, and pre existing health conditions.

Carbohydrates

Carbohydrates are a preferred source of energy for several body tissues, and the primary energy source for the brain. The body can break carbs down into glucose, which moves from the bloodstream into the body’s cells and allows them to function. Carbs are important for muscle contraction during intense exercise. Even at rest, carbs enable the body to perform vital functions such as maintaining body temperature, keeping the heart beating, and digesting food.

Protein

Protein consists of long chains of compounds called amino acids. These play an essential role in the growth, development, repair, and maintenance of body tissues. Protein is present in every body cell, and adequate protein intake is important for keeping the muscles, bones, and tissues healthy. (https://www.medicalnewstoday.com/articles/what-are-macronutrients#importance)

Recommendations for protein supplementation during exercise vary based on the type of exercise being conducted; endurance training or resistance training. Recommended levels of daily protein intake for the general population (about 7 grams of protein every day for every 20 pounds of bodyweight) are estimated to be sufficient to meet the needs of nearly all healthy adults. On the other hand, individuals who engage in high-intensity resistance training may benefit from increased protein consumption to optimize muscle protein synthesis required for muscle recovery and growth. The extent to which protein supplementation may aid resistance athletes is highly contingent on a variety of factors, including intensity and duration of training, individual age, dietary energy intake, and quality of protein intake. For individuals engaging in strenuous exercise to build and maintain muscle mass, the International Society of Sports Nutrition recommends and overall daily protein intake of 1.4-2.0g/kg of bodyweight/day. (https://www.hsph.harvard.edu/nutritionsource/workout-supplements/)

Fats

Fats are an important part of the diet that can also provide the body with energy. While some types of dietary fats may be healthier than others, they are an essential part of the diet and play a role in hormone production, cell growth, energy storage, and the absorption of important vitamins. (https://www.medicalnewstoday.com/articles/what-are-macronutrients#importance)