Macronutrients are the body’s major fuel sources used to provide energy, and the raw materials to sustain, grow, and repair the body’s operating systems and infrastructure. The macronutrients consist of proteins, fats, and carbohydrates. Each macronutrient has specific roles and functions that help the body operate at, or near, optimal capacity. Carbohydrates serve four major roles. These roles include central nervous system fuel, primer for metabolism, sparing protein, and an energy source for the body (McArdle, Katch, & Katch, 2016).
Fats also serve four major roles. These roles include suppressing hunger, protection of vital organs and promoting thermal insulation, providing a transportation mechanism for fat soluble vitamins, and acting as a reserve source of energy. Proteins provide important support to the hormonal, transport, metabolic, and tissue synthesis and systems. Proteins provide amino acids, and contribute to cellular, muscular, skeletal, and numerous other internal systems. Together, the three macronutrients provide the body with all of its important needs, in order to operate in a healthy state (McArdle, Katch, & Katch, 2016).
Micronutrients consist of thirteen vitamins and twenty two minerals. Vitamins are categorized into water soluble and fat soluble groups. Each vitamin has specific functions, and all help to maintain the optimal physiological operations of the body. Minerals assist with cellular metabolism, bone and teeth formation, balancing acidity levels, neural functioning, muscle contractions, and heart rhythm (Ahmed, Ali, Islam, Hoque, Hasnat, & Nahar, 2016).
Minerals also assist in the operations of the immune system and other biochemical functions of the body. Both vitamins and minerals assist with antioxidant defense against free radicals and oxidative threats. Together, vitamins and minerals provide a wide variety of essential functions, for all major biological operations and systems of the body (Ahmed, Ali, Islam, Hoque, Hasnat, & Nahar, 2016).
Proteins, fats, and carbohydrates provide many important functions in the body, especially during exercise. Proteins are important for building lean body mass, which includes muscle tissue, connective tissue, and healthy bones. Proteins also help facilitate fat loss, or the loss of fat mass. In emergencies, proteins can be broken down to provide more glycogen to the body. Carbohydrates are the body’s main fuel source during exercise. When carbohydrate levels are sufficient, protein is spared during exercise (Helms, Zinn, Rowlands, & Brown, 2014).
When the body goes through the anaerobic phase, and begins the aerobic phase of exercise, after about two minutes, the carbohydrates become the main fuel. When glycogen stores begin declining after prolonged exercise, fatty acids are broken down into glycogen to sustain the body’s fuel needs. In dire cases of glycogen depletion, fats can break down into ketones to provide fuel. The three macronutrients work in concert to keep the body fueled and strong, throughout whatever stressors that one may face (Helms, Zinn, Rowlands, & Brown, 2014).
Vitamins and minerals are the micronutrients that support numerous chemical, biological, physiological, and metabolic actions, and systems within the body. During exercise the micronutrients play key roles in assisting with the break down and utilization of the macronutrients to provide fuel, and energy. They also assist with defense against free radical damage, muscular contractions, and thermoregulation. Micronutrients are extremely important during all catabolic and anabolic functions of the body. Not only do they provide vital functions in maintaining general health, they are critical components in numerous physiological activities during exercise (Pingitore, Pace, Lima, Mastorci, Quinones, Iervasi, & Vassalle, 2015).
References:
Ahmed, S., Ali, R., Islam, R., Hoque, A., Hasnat, A., & Nahar, Z. (2016). Effect of serum trace elements, macro-minerals and antioxidants in acne vulgaris patients: A case control study. Dhaka University Journal of Pharmaceutical Sciences. Retrieved from https://www.banglajol.info/index.php/JPharma/article/view/30940/20855
Fats also serve four major roles. These roles include suppressing hunger, protection of vital organs and promoting thermal insulation, providing a transportation mechanism for fat soluble vitamins, and acting as a reserve source of energy. Proteins provide important support to the hormonal, transport, metabolic, and tissue synthesis and systems. Proteins provide amino acids, and contribute to cellular, muscular, skeletal, and numerous other internal systems. Together, the three macronutrients provide the body with all of its important needs, in order to operate in a healthy state (McArdle, Katch, & Katch, 2016).
Micronutrients consist of thirteen vitamins and twenty two minerals. Vitamins are categorized into water soluble and fat soluble groups. Each vitamin has specific functions, and all help to maintain the optimal physiological operations of the body. Minerals assist with cellular metabolism, bone and teeth formation, balancing acidity levels, neural functioning, muscle contractions, and heart rhythm (Ahmed, Ali, Islam, Hoque, Hasnat, & Nahar, 2016).
Minerals also assist in the operations of the immune system and other biochemical functions of the body. Both vitamins and minerals assist with antioxidant defense against free radicals and oxidative threats. Together, vitamins and minerals provide a wide variety of essential functions, for all major biological operations and systems of the body (Ahmed, Ali, Islam, Hoque, Hasnat, & Nahar, 2016).
Proteins, fats, and carbohydrates provide many important functions in the body, especially during exercise. Proteins are important for building lean body mass, which includes muscle tissue, connective tissue, and healthy bones. Proteins also help facilitate fat loss, or the loss of fat mass. In emergencies, proteins can be broken down to provide more glycogen to the body. Carbohydrates are the body’s main fuel source during exercise. When carbohydrate levels are sufficient, protein is spared during exercise (Helms, Zinn, Rowlands, & Brown, 2014).
When the body goes through the anaerobic phase, and begins the aerobic phase of exercise, after about two minutes, the carbohydrates become the main fuel. When glycogen stores begin declining after prolonged exercise, fatty acids are broken down into glycogen to sustain the body’s fuel needs. In dire cases of glycogen depletion, fats can break down into ketones to provide fuel. The three macronutrients work in concert to keep the body fueled and strong, throughout whatever stressors that one may face (Helms, Zinn, Rowlands, & Brown, 2014).
Vitamins and minerals are the micronutrients that support numerous chemical, biological, physiological, and metabolic actions, and systems within the body. During exercise the micronutrients play key roles in assisting with the break down and utilization of the macronutrients to provide fuel, and energy. They also assist with defense against free radical damage, muscular contractions, and thermoregulation. Micronutrients are extremely important during all catabolic and anabolic functions of the body. Not only do they provide vital functions in maintaining general health, they are critical components in numerous physiological activities during exercise (Pingitore, Pace, Lima, Mastorci, Quinones, Iervasi, & Vassalle, 2015).
References:
Ahmed, S., Ali, R., Islam, R., Hoque, A., Hasnat, A., & Nahar, Z. (2016). Effect of serum trace elements, macro-minerals and antioxidants in acne vulgaris patients: A case control study. Dhaka University Journal of Pharmaceutical Sciences. Retrieved from https://www.banglajol.info/index.php/JPharma/article/view/30940/20855
Helms, E., Zinn, C., Rowlands, D., & Brown, S. (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: A case for higher intakes. International Journal of Sport Nutrition and Exercise Metabolism. Retrieved from http://journals.humankinetics.com/doi/abs/10.1123/ijsnem.2013-0054
McArdle, W.D., Katch, F.I., & Katch, V.L. (2016). Essentials of exercise physiology (5th ed.). Philadelphia: Wolters Kluwer.
Pingitore, A., Pace, G., Lima, P., Mastorci, F., Quinones, A., Iervasi, G., & Vassalle, C. (2015). Exercise and oxidative stress: Potential effects of antioxidant dietary strategies in sports. Elsevier Nutrition Journal. Retrieved from http://www.sciencedirect.com/science/article/pii/S0899900715000738
Pingitore, A., Pace, G., Lima, P., Mastorci, F., Quinones, A., Iervasi, G., & Vassalle, C. (2015). Exercise and oxidative stress: Potential effects of antioxidant dietary strategies in sports. Elsevier Nutrition Journal. Retrieved from http://www.sciencedirect.com/science/article/pii/S0899900715000738
Eric Dempsey
MS, NASM Fitness Nutrition Specialist
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