What are macronutrients? What role do they play in fitness meals?
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For fitness beginners, the technical term “macronutrients” may sound unfamiliar, but when it comes to carbohydrates, protein, and fat, everyone becomes quite familiar. Macronutrients are these three essential elements that sustain human bodily functions. The intake ratio of macronutrients in our daily workouts is crucial. So how should we set the ratio values for these three elements?
Calorie surplus ratios required for muscle gain or fat loss:
Muscle gainers: Daily calorie intake should exceed daily expenditure by 10%-20%
Fat loss individuals: Daily calorie intake should be 300-600 kcal below daily expenditure
Similarly, the optimal macronutrient ratios for muscle gain or fat loss differ:
Muscle-building individuals: Carbohydrates, protein, and fat ratio should be 5:3:2
Fat-loss individuals: Carbohydrates, protein, and fat ratio should be 6:2:2
Based on the above data, we can create well-balanced fitness meals. Before deciding how to combine macronutrients and which ingredients to include, we must first understand the differences between these three macronutrients.
Carbohydrates serve as the primary energy source for muscle tissue. Individuals who regularly engage in fitness training should prioritize carbohydrate intake. During workouts, adequate carbohydrates ensure the replenishment of muscle glycogen and liver glycogen required for training. Common high-quality carbohydrate sources in daily life include: sweet potatoes, quinoa, oats, potatoes, etc.
Protein is not only an essential nutrient for the human body but also a beneficial molecule that constitutes bodily tissues and supports metabolic functions. During regular exercise, protein helps build new muscle tissue and enhances the positive effects of muscle protein synthesis reactions. It provides the fundamental energy needed to maintain basal metabolism during fat loss. Additionally, protein is relatively easy to obtain, as many everyday foods contain high-quality protein sources. Examples include lean meats, red meats, skinless chicken, seafood, dairy products, and soy products.
Fat is another vital macronutrient for the human body, serving numerous functions. It plays a crucial role in the growth of various cells and the regulation of hormones. Of course, excessive fat accumulation is the cause of obesity. Therefore, we must carefully manage the amount of fat consumed daily. From an intake perspective, moderation is key, and prioritizing high-quality fats is essential. In daily diets, coconut oil, extra virgin olive oil, deep-sea fish, and various nuts are all excellent sources of high-quality fats.
Additionally, when designing fitness meals, how much of each macronutrient should be consumed? It can actually be calculated based on body weight:
Carbohydrates: 2-3g/kg for muscle gain, 3-4g/kg for fat loss
Protein: 1.6-2.2g/kg for muscle gain, 2.3-3.1g/kg for fat loss
Fat: For muscle gain, consume 20% of daily intake; for fat loss, consume 0.9-1.3g/kg
Based on these figures, many readers should now have a general understanding of macronutrient ratios in daily diets. Beyond this, pay attention to cooking methods—preferably boiling or steaming—and aim for low-oil, low-salt, and low-sugar meals. Increase dietary fiber intake by regularly consuming fruits, vegetables, and whole grains. Fiber promotes intestinal motility and accelerates metabolic function. Avoid fried foods, high-sugar items, and sugary beverages whenever possible.
By mastering proper dietary habits, maintaining a scientifically balanced meal plan, and committing to consistent exercise, we can undoubtedly achieve our fitness goals and build a strong, healthy physique.