All of the food we eat is responsible for providing us with the energy we need to survive and function optimally. This energy comes from the calories stored within the macronutrient molecules of that food. Macronutrients is the term given to the 3 main nutrient types that make up the bulk of the food we consume and are broken down as; Protein, Fat and Carbohydrates. Alcohol is often referred to as the fourth macronutrient and while it is indeed high in calories (energy) and therefore cannot be overlooked when calculating calorie values, alcohol itself has no nutrient value and is actually toxic to our bodies.
Protein : Which is broken down into amino acids when digested is regarded as the building block of the body. Protein is vital for growth and repair and provides structure to all of our cells. Protein provides the body with 4 calories per gram but is not generally used to provide energy due to the need to preserve it for growth. Protein tends to promote a feeling of fullness and satiety and therefore higher protein diets are effective where weight loss is a goal. As a rough guide eating between 0.6-1.0g of protein per lbs of body weight is regarded as optimal for growth, repair and maintenance of muscle mass especially when eating in a calorie deficit is also the case.
Fat : Fat is broken down and stored in the body as fatty acids and comes in a variety of derivatives based on the structure of these fatty acids, such as saturated and unsaturated, mono-unsaturated and poly-unsaturated. Fat is the most calorie dense macronutrient providing the body with 9 calories per gram. Fat is a vital component in the structure of cell membranes and protective sheaths surrounding nerves. Fat is critical for the absorption of vital vitamins, minerals and essential for processes such as blood clotting, inflammatory resonance and muscle movement. Fat is also a secondary energy source in the absence of sufficient carbohydrates. General guidelines suggest that fat intake should account for between 25-35% of your daily calories.
Carbohydrates : Carbs are the bodies primary source of energy and can be loosely identified as simple sugars or complex starches. Carbohydrates are broken down into glucose, through a series or processes, depending on their complexity, and provide the body with 4 calories per gram. Stored glycogen in the muscles and liver are the primary source of energy for exercise and physical activity. Carbohydrates not only provide energy to the muscles for work but also to the vital organs such as the liver and brain, the latter being the only organ totally dependent upon glucose. An easy way to calculate carbohydrate values is to first subtract your ideal protein and fat values from you daily caloric total and make up the deficit with nutrient rich carbohydrates.
Each of the 3 main macronutrients play a series of vital roles within the body and as such all 3 groups should be present in abundance in a well balanced, healthy and sustainable food plan. Over the years we have seen many examples of the vilification of one or other of these vital nutrients. The low fat/no fat movement was particularly aggressive and spanned a couple of generations from the 1970’s right through to the turn of the century and is still present today, albeit in a less extreme fashion. The more recent and very common-place conception that carbohydrates make people fat, or the even more recent suggestions that anything more than a tablespoon of protein can lead to accelerated ageing.
The reality, as always, comes in the word BALANCE. Research continually demonstrates that for the vast majority of people, the role played by each of the macronutrients is as important as the next in terms of gaining and maintaining good health. Generally speaking, for all but very extreme cases, where medical guidance dictates, removal of, or even significant and prolonged restriction of, one of these 3 components will ultimately lead to a suboptimal state of health.
Assuming that you are not in the business of throwing the baby out with the bath water, and as such have not developed an aversion to one particular food group, then practices such as macronutrient tracking, ratio manipulation and macronutrient timing can be incredibly powerful practices when it comes to optimizing health, physical gains and athletic performance.
As always, the most important thing when it comes to optimum nutrition is to source as many of your calories from nutrient dense whole-foods as possible, while at the same time reducing your consumption of highly refined and processed foods. Once that first, and most fundamental, base of the pyramid is in place the next step comes in looking at the proportion of calories that are coming from each of the 3 macronutrient groups and manipulating these according to your specific needs and goals.