Nutrition Basics
- justinrgtyler
- Sep 8, 2023
- 2 min read
Calories
Calories (kcal) are a unit of energy which you need to fuel your body to be able to function. Put simply, consuming more calories than the body requires leads to weight gain, while a deficit results in weight loss.
Macronutrients
Macronutrients are proteins, carbohydrates, and fats… oh and alcohol (with zero nutritional value).
1 Gram of Protein = 4 calories 1 Gram of Carbs = 4 calories 1 Gram of Fat = 9 calories 1 Gram of Alcohol = 7 calories
Protein plays a pivotal role in body recomposition, fat loss, and muscle gain, making it an essential nutrient for anyone striving to transform their physique. Firstly, when aiming to lose fat, protein helps preserve lean muscle mass while promoting fat oxidation. Its thermogenic effect also boosts metabolism, aiding in calorie burning. In the context of muscle building, protein provides the building blocks necessary for muscle repair and growth, facilitating muscle protein synthesis.
Carbohydrates
All carbohydrates are eventually broken down into glucose, which is your body’s main energy source and provides “quick” energy for immediate use. If glucose is abundant, your body stores excess as glycogen in skeletal muscles and the liver, and when low the body taps into glycogen reserves for energy. Out of necessity your body can make glucose from proteins using gluconeogenesis.
Fats
Firstly, it is worth noting that fats do not necessarily make you fat but constantly eating more calories than you burn will! It serves as an energy reserve, insulates organs, and aids in nutrient absorption. There are different types of fats, including saturated, unsaturated, and trans fats, each with varying effects on health. Striking a balance and prioritising consumption of “essential” fats such as Omega 3s is recommended.
