What is a Macronutrient ?
Macronutrients are the chemical compounds that make up your food. There are four of them: carbohydrates, proteins, fats, and alcohol.
Some of them are essential to meet the vital functions of your body, while others are not but can play a significant role in achieving your bodybuilding goals.
If you truly want to improve and progress quickly, I invite you to read this article that will help you understand the role of different foods and their impacts on your health and physique.
1. Carbohydrates: The Primary Energy Source
Carbohydrates, or sugars, are your primary source of energy. Your brain and muscles require them to function.
During digestion, carbohydrates are broken down into glucose by digestive enzymes.
This glucose is absorbed into the bloodstream and transported to cells, where it is metabolized to produce ATP (adenosine triphosphate), the primary source of energy used by your cells.
Under certain specific conditions, such as in the ketogenic diet, you can eliminate them from your diet, but this is not without risks!
Carbohydrates provide 4 kcal per gram and can be classified into two main categories:
– Simple carbohydrates (monosaccharides and disaccharides) that digest quickly.
– Complex carbohydrates (polysaccharides) that are slower to digest.
Monosaccharides:
The simplest carbohydrates, they cannot be broken down into simpler structures.
The most commons :
– Glucose
– Fructose
– Galactose.
Disaccharides:
Carbohydrates composed of two monosaccharides linked by a glycosidic bond.
The most commons :
– Sucrose (glucose + fructose)
– Lactose (glucose + galactose)
– Maltose (glucose + glucose)
Polysaccharides:
Carbohydrates composed of several monosaccharides (hundreds to thousands).
The most commons :
– Starch
– Cellulose
2. Proteins: Muscle Builders
Proteins are composed of amino acids that serve primarily to structure cells but also to ensure the proper functioning of all tissues in the body.
Without proteins, you cannot survive; especially in bodybuilding, they play a crucial role in repairing damaged cells, thereby promoting muscle growth.
There are 20 different amino acids, the majority of which are secreted by the body. However, 9 of them are considered “essential” because the body does not produce them :
– Histidine
– Isoleucine
– Leucine
– Lysine
– Methionine
– Phenylalanine
– Threonine
– Tryptophan
– Valine
It is essential to include these essential amino acids in your diet so that the body can benefit from complete proteins and function properly.
You can find them predominantly in meat, fish, eggs, and dairy products.
They are also present in cereals, nuts, and legumes, but if you do not consume any animal products, you should consider diversifying your sources more to avoid a deficiency in certain amino acids.
Proteins provide 4 kcal per gram, just like carbohydrates.
3. Lipids: Health and Nervous System
Lipids, or fats, are composed of fatty acids and can be classified into 4 categories:
- Saturated fatty acids
- Monounsaturated fatty acids (omega-9)
- Polyunsaturated fatty acids (omega-3 and omega-6)
- Trans fatty acids
They play a crucial role in the functioning of cells and the body in general, facilitating the absorption of fat-soluble vitamins, hormonal secretion, and the functioning of the nervous system.
Lipids cannot be eliminated from the diet, similar to proteins, and they also offer significant benefits for bodybuilding.
They are also a very important source of energy, providing 9 kcal per gram.
However, it is important to balance the intake of fatty acids:
- Avoid trans fats at all costs.
- Do not overconsume saturated fats.
- Prioritize unsaturated fats, especially omega 3
4. Alcohol: Toxicity and Functional Disorder
Alcohol, or ethanol, which is clearly not essential, is indeed a macronutrient, just like carbohydrates, proteins, and fats. It results from the fermentation of sugars by yeast.
I strongly advise avoiding this macronutrient as much as possible. Don’t use the excuse of a glass of wine at lunch; hardly anyone does that these days, and it doesn’t serve much purpose:
Alcohol provides 7 kcal per gram, making it the second most calorie-dense nutrient after fats. However, it offers no valuable nutrients—no vitamins, minerals, or amino acids.
On top of that, alcohol hinders the digestion and conversion of your other foods into energy until the alcohol is digested. In other words, you disrupt your digestion process, and consequently, your muscle and nerve recovery.
So, you can come up with all the excuses you want to consume it, it’s your choice, but don’t complain later if your results are mediocre!
Conclusion
If you want results in bodybuilding and to maintain good health, for the macronutrient part, it’s simple:
You consume carbohydrates for energy, proteins for muscle recovery, and fats for your nervous and hormonal systems.
Avoid alcohol, and adjust the nutrient quantities according to your needs, metabolism, habits, and health.
Your diet should be tailored to you, not a copy-paste from someone else. If you have doubts or questions, feel free to contact me or visit my other blog articles!