Proteins, Fats and Carbohydrates: The Role of Macronutrients

Macronutrients are the basic building blocks of our diet. They provide the energy our body needs to function and perform. Whether you want to build muscle, lose fat or simply live a healthier life - understanding and finding the right balance of macronutrients is crucial. In this article, I will explain what macronutrients are, what role they play in your everyday life and fitness, and how you can optimally combine them in your diet to achieve your goals.

What are macronutrients?

Macronutrients are the nutrients that our body needs in large quantities to produce energy. They consist of three main components:

• carbohydrates
• proteins
• fats

Each of these macronutrients plays a unique role in the body and is crucial for different functions such as building muscle, recovery and maintaining a healthy metabolism.

Carbohydrates: The most important source of energy

Carbohydrates are the main source of quickly available energy. They are converted into glucose in the body, which is then stored in the muscles and liver or used directly as energy. Carbohydrates are particularly important for athletes, as they provide the body with the energy it needs during intensive training or competitions.

Classification of carbohydrates:

• Simple sugars (monosaccharides) : These are quickly digested and provide energy within a very short time. Examples are glucose and fructose.

• Complex sugars (polysaccharides) : They are digested more slowly and provide a more consistent energy supply. Whole grain products, oatmeal and sweet potatoes belong to this category.

Why you need carbohydrates:

• Energy source: They provide the energy you need for your daily life and your training.

• Regeneration: They help replenish your glycogen stores after intense training sessions, which promotes recovery.

Optimal carbohydrates:

Whole grains, quinoa, brown rice, oatmeal, fruits and vegetables are excellent sources that provide your body with constant energy and keep you full for longer.

Proteins: The building block for muscles and regeneration

Proteins are the main source for building and repairing muscle tissue. They consist of amino acids, the "building blocks" of the body. Adequate protein intake is important, especially after training, to prevent muscle breakdown and promote muscle building.

Main functions of proteins:

• Muscle building and repair: Proteins help rebuild muscles after intense training.

• Enzyme and hormone production: They are crucial for the production of many enzymes and hormones that regulate metabolic processes.

How much protein do you need?

The general recommendation is around 1.5 to 2.2 grams of protein per kilogram of body weight, especially for athletes and people who want to build muscle. For a 70 kg person, this means 105 to 154 grams of protein per day.

Optimal protein sources:

Lean meat (chicken, turkey), fish, eggs, legumes, tofu, quinoa and plant-based protein sources such as nuts and seeds.

Fats: Underestimated energy source and hormone regulator

Fats are just as important for the body as carbohydrates and proteins. They not only serve as long-term energy stores, but are also crucial for hormone production, cell structure and the absorption of fat-soluble vitamins (A, D, E, K).

Types of fats:

• Unsaturated fats: These “healthy” fats support heart health and metabolism. Found in olive oil, avocados, nuts and seeds.

• Saturated fats: These are useful in moderate amounts in the diet because, among other things, they support testosterone production. They are found in animal products such as butter and meat.

• Trans fats: These fats should be avoided as much as possible because they increase the risk of cardiovascular disease.

Why you need fats:

• Energy: Fats provide twice as much energy as carbohydrates or proteins.

• Hormones: They are crucial for the production of hormones such as testosterone, which supports muscle building.

Optimal fat sources:

Olive oil, avocados, nuts, seeds, fatty fish (e.g. salmon), coconut oil and flaxseed oil.

How do you find the right macronutrient ratio?

The optimal ratio of carbohydrates, proteins and fats depends greatly on your individual goals. Here are some common breakdowns depending on your goal:

muscle building

If you want to build muscle, you should focus on increasing your carbohydrate and protein intake to meet the energy needs of training and recovery. A common ratio might be:

• 40% carbohydrates

• 30% proteins

• 30% fat

fat loss

To lose fat, it is crucial to reduce the calorie surplus without sacrificing protein. A common distribution would be:

• 30% carbohydrates

• 40% proteins

• 30% fat

endurance athletes

If you do long training sessions or endurance sports, you should focus on a carbohydrate-rich diet to improve endurance:

• 50% carbohydrates

• 25% proteins

• 25% fat

How can you track your macronutrients?

Tracking your food is a great way to monitor your progress and make sure you're getting the right amount of macronutrients. There are many tools and methods that can help you accurately document and adjust your daily food intake. This is especially helpful to ensure you're reaching your goals - whether it's building muscle, losing fat, or improving performance. Use our calorie calculator to quickly and easily determine your daily calorie needs and the distribution of your macronutrients!

Conclusion: The right balance leads to success

The right combination and balance of macronutrients is the key to a healthy and performance-enhancing diet. Whether you want to build muscle, lose fat or improve your athletic performance - macronutrients are the basis of every nutrition plan. Make sure to choose high-quality foods that not only provide you with energy but also valuable micronutrients. Once you understand the power of macronutrients, you can control your diet and achieve your fitness goals with ease.