Roles and Functions of Macronutrients (A03)

The role and functions of fats, carbohydrates and proteins Explain when each would be used in relation to exercise intensity Explain how an athlete is effected by eating the 3 macro nutrient types Explain how the athlete could improve performance by eating the correct nutrients at the right time.

Fats along with proteins and carbohydrates, are one of the three nutrients used as energy sources by the body. The energy produced by fats is 9 calories per gram. Proteins and carbohydrates each provide 4 calories per gram.

Key Functions of Fat We need some fat - it makes up part of our brains, it protects some of our joints and it provides reserves for when we're sick - but it slips down so effortlessly, it's easy to overindulge.

Fat provides needed energy. It is difficult to eat the large amounts of food in a very low fat diet to get all the energy you need. Fat is needed so your body can absorb the fat soluble vitamins A, S, E, K, and prevent deficiencies of these vitamins. Provides back-up energy if blood sugar supplies run out (after 4-6 hours without food). Provides insulation under the skin from the cold and the heat. Protects organs and bones from shock and provides support for organs. Fat surrounds and insulates nerve fibers to help transmit nerve impulses. Fat is part of every cell membrane in the body. It helps transport nutrients and metabolites across cell membranes. Your body uses fat to make a variety of other building blocks needed for everything from hormones to immune function. Classifications: Fats are a vital component of the human body cell membranes and nerve fibres. Furthermore, fats are the prime source of energy of the human body which provides the body with up to 70% of its energy, whilst resting. Each gram of fat gives away 9 calories. Not to mention all of our vital organs are surrounded and protected by the fat. Also all steroid hormones in the human body are formed from fats. Fats also tend to keep you warm (insulated). Where can we find fat? Fat is found in a wide range of food such as Pizza, Burgers, Milk Chocolates, Deep Fried Food,Cookies and Ice Cream. It is also found in meat. There are different kinds of meats like beef, lamb, pork, mutton, chicken, fish and egg. All of these have high amounts of fat in it, but considerably Fish and Chicken are much healthier. Any pork and beef products contain at least 20 30% of saturated fat (the bad fat) in it. Though Egg is considered very good source of protein, we should also keep in mind that the egg yolk also contains high amounts of saturated fat and cholesterol. Most fish are lower in saturated fat than meat. Some fish, such as mackerel, sardines, and salmon, contain omega-3 fatty acids that offer protection against heart disease.

Key Functions of Protein

Protein consists of compounds of twenty amino acids. Twelve of these are the nonessential amino acids that the body can manufacture for itself. The eight essential amino acids, those the body cannot manufacture, are isoleucine, leucine, phenylalanine, valine, threonine, methionine, tryptophan, and lysine. Proteins are further broken down into three types: animal, lacto and vegetable. The body uses protein to build new cells, maintain tissues and regulate cell function. About half of the protein consumed daily is converted into enzymes, the specialized "worker proteins" that regulate the speed of biological reactions in your body and permit it to perform functions such as digesting food and assembling or dividing molecules to make new cells and chemical substances. To perform these functions, enzymes often need specific vitamins and minerals. Classifications: Amino acids are made up of protein. There are 20 different Amino Acid chains of proteins, 12 amino acids of that chain the human body itself produces the amino acids . Then the other 8 amino acids of the chain the human body cannot produce the amino acids, so we have to intake these amino acids in our diets, we get these from foods and drinks. A food substance which contains all 8 amino acids is called a complete protein, one which contain less than 8 are called incomplete protein. Where to find Protein? Skinless Chicken Breast For those of you who just want meat, skinless chicken breast should be ideal for you. Skinless chicken breasts are extremely lean especially if you remove all visible fat. They can be very inexpensive if you get them on sale or at a warehouse type store, such as Costcos. They are muscles themselves, so they obviously have the amino acids you need to build muscle. Skinless chicken breasts also taste great when they are well prepared. Whey Whey protein is one the two major proteins found in the milk of humans and other mammals, such as cows. This means that nature selected it as one of the best proteins to help babies grow, and babies grow very fast. Whey is digested and used quickly, making it the perfect post-workout protein. It has all the amino acids you need. Soy Soy protein is the ideal choice for vegetarians. Soy is the only plant that has all of the amino acids your body needs. Soy also has many health benefits include protection against heart disease and many cancers.

Key Functions of Carbohydrates When your body needs energy, it looks for carbohydrates first. If you are not consuming enough carbohydrates, your body will look for other sources of energy, such as proteins found in muscle tissue. Proteins, however, are not efficient sources of energy for the body. Carbohydrates are most abundant dietary source of energy for all organisms. They supply energy and serve as storage form of energy. Carbohydrates such as glucose, fructose, starch, glycogen, etc. provide energy for functioning of living organisms. Carbohydrates also protect your muscles and help regulate the amount of sugar circulating in your blood so that all the cells get the energy they need. Carbohydrates participate in cellular functions such as cell growth, adhesion and fertilization. Classifications: Carbohydrates can either be Monosaccharide's, Disaccharides or Polysaccharides. Each of them release energy at different speeds. Monosaccharides: This is a fast release energy source. You get these from energy drinks such as Lucozade. Disaccharides: This is still a fast release energy source but it just take a little bit longer, approximately 1 hour. This can be found in protein shakes, milk and chocolate bars. Polysaccharides: This is a slow release energy source, these types of foods should be taken 3 hours before exercise as it takes while to break down. They can either divided down into plant or animal polysaccharides. Plant and animal foods. Starch (beans, pasta, peas) Fibre (sweetcorn, apples) Meat (chicken, pork).

Exercise intensity Exercise duration

Maximal Sprint Short

Fuel Used
Carbohydrate

Low to moderate

Moderate i.e. up to 2 hours Prolonged e.g. cycling

Carbohydrate and fat equally Less carbohydrates more fat

Severe

Carbo Loading:
Carbohydrate loading, commonly referred to as carbo-loading or carb-loading, is a strategy used by endurance athletes, such as marathon runners, to maximize the storage of glycogen (or energy) in the muscles. Carbohydrate loading is also used in healthcare to optimise the condition of patients prior to surgery. Carbohydrate loading is generally recommended for endurance events lasting longer than 90 minutes. For many endurance athletes the foods of choice for carbo-loading are those of low glycemic indices due to their minimal effect on serum glucose levels. Low glycemic foods commonly include fruits, vegetables, whole wheat pasta and grains. Because of this, many marathoners and triathlon participants have large pasta dinners the night before the race. Since muscles also extensively utilize amino acids when functioning within aerobic limits, meals should include adequate protein on top of carbohydrates. Large portions before a race can, however, be detrimental to race-day performance if the digestive system has not had the time to adequately process the food.

During Exercise:
During exercise it is best to consume sugary items such as Lucozade or Jaffa Cakes. This is due to the high levels of glucose they come with. The glucose included plays a major role in energy production and is used up relatively quickly so its always a good idea to top up if possible.

After Exercise:
After you have been exercise you need to refresh your body, meaning that you have to intake a mixture of all proteins, carbohydrates and fats. The protein helps rebuild your muscles and the carbohydrates and fats get restored as energy.