3 Essential Macronutrients To Improve Performance

Adequate absorption of macronutrients such as carbohydrates, proteins and fats is essential to improve physical and mental performance.

The consumption of essential macronutrients is essential to improve physical and mental performance. Although some overlook it, these types of nutrients are the main source of metabolic energy for the body.

Their proper assimilation intervenes in several vital processes, which is why they are key for growth, tissue regeneration and the formation of muscle mass.

In addition, they are supplemented with micronutrients to promote general well-being. Did you know that you must receive an appropriate supply of macronutrients to improve your workouts?

It is very important that you know how they work. For this reason, below,  we want to share in detail the characteristics of the 3 most important ones.

1. Carbohydrates, among the essential macronutrients

Carbohydrates stand out as the essential macronutrients that provide the most energy in terms of physical and mental activity. According to some studies, the daily intake of this nutrient should be between 6 and 10 grams per kilo of body weight.

This means that they must correspond to 50% of the entire daily energy intake. However, its requirements may vary in each person, depending on their age, body weight, physical condition, among others.

According to the length of their chains, carbohydrates are divided into:

• Monosaccharides : glucose (corn sugar), fructose (fruit sugar) and galactose (milk sugar).
• Disaccharides : sucrose and lactose.
• Oligosaccharides : lactulose, sucrose and lactose.
• Polysaccharides (or complex carbohydrates): amylopectin (vegetable starch), glycogen (animal starch), inulin.

The storage of these essential macronutrients in the body occurs in two ways: one third as glycogen in the liver and two thirds in the skeletal muscles. Glycogen stores are responsible for providing energy to improve performance when doing physical activity.

Carbohydrate foods to improve performance

To make a significant contribution of energy to the diet, it is important to bear in mind that not all carbohydrates are the same. So, the ideal is to go for the complex ones, since the simple ones increase high spikes in blood sugar and can cause metabolic disorders.

So, instead of taking them through refined sugar, white flours or refined cereals, it is better to choose those that provide whole grains, whole grains and vegetables. The most recommended options are:

• Integral rice.
• Oatmeal.
• Vegetables.
• Quinoa.
• Barley.
• Wheat grains.
• Wheat pasta.
• Green vegetables.
• Tubers

2. Proteins

Proteins are essential macronutrients just as important as carbohydrates. However, their functions in the body are different. They are made up of several chains of amino acids that are linked together. They provide 4 calories for each gram and the requirements range from 1.2 to 1.8 per body kilogram.

The human body contains a total of 20 different amino acids that are divided into essential, semi-essential and non-essential. Since the body does not produce them in sufficient quantities, they must be obtained through food.

After being assimilated in the body, proteins function as hormones, enzymes and antibodies for the immune system. They are also part of body structures, such as connective tissues, skin, and muscle fibers.

Protein foods to improve performance

Many sports fans believe that they can only build muscle and improve performance with protein supplements.

However, there are a wide variety of foods that can help you meet your daily requirements for this macronutrient. Some options are:

• Eggs.
• Low-fat dairy.
• Lean meats and fish.
• Nuts and seeds.
• Vegetables.
• Integral products.

3. Fats

Moderate consumption of fat or lipids is key to both improving performance and maintaining health. Although they have always been linked to weight gain, they actually interfere with key processes for metabolism, muscle building, and nutrition.

So, in addition to helping you get energy, fat works to absorb vitamins, synthesize hormones, and build cell walls. In fact, some of the essential fatty acids improve circulation and help the cell regeneration process.

These essential macronutrients give food flavor and texture. They provide up to 9 calories per gram, becoming the energy reserve par excellence for the body. However, their requirements are lower than those of protein and carbohydrates.

Therefore, it is advisable that its consumption represents only 30% of the daily caloric intake. In addition, of this amount, 20% must be unsaturated fatty acids and a maximum of 10% saturated fatty acids.

Fatty foods to improve performance

For fat intake to be significant for performance and well-being, it is best to opt for “good” or unsaturated fats.

All people, regardless of their health or physical condition, should limit saturated and trans fats as much as possible . Foods with good fats include:

• Blue Fish.
• Nuts and seeds.
• Olive oil.
• Canola oil.
• Avocado.
• Lean meats

In conclusion, the adequate supply of essential macronutrients guarantees good performance and health. Therefore, it is essential to increase the consumption of healthy foods that contain them.