Carbohydrates
Carbohydrates are the main source of energy- it's the first thing that your body burns when doing physical activity. Not only do they provide energy, but they also maintain body weight and are involved in the construction of organs and nerve cells. They are stored either in the liver or muscles. There are basically two types of carbohydrates- simple and complex carbohydrates. Simple carbohydrates (also known as monosachharides) are sugars that cannot be broken down into other sugars. Glucose and fructose are some examples of simple carbohydrates. Since these are already broken down, they provide a fast source of energy. Complex carbohydrates (also known as disachharides and polysachharides) are made up of two or more carbohydrates. Examples of complex carbohydrates are lactose (from dairy products) maltose, and surcrose. Since these are made of more than one sugar, it takes time for these to break down, therefore it takes longer for these to provide energy. An athlete should eat complex carbohydrates before physical activities for long-term energy and simple carbohydrates afterwards for fast energy.
Proteins
Proteins are another source of energy, however their main function is to aid growth and development as well as repair damaged cells in the body. They consist of smaller units called "amino acids", which are the building blocks of proteins. All of the body's cells contain proteins. It is very important that athletes have a protein intake so they can heal injuries that occur during physical activity and for growth, especially for the muscles and bones. Just like complex carbohydrates, proteins need to be broken down, which then provides a long-term source of energy. As a teenager, your body requires more protein than an adult- maybe even more as an athlete. If more protein is consumed than what is needed, the body stores it as fat, which is another macronutrient needed to supply energy. |
| These are fats you should avoid |
Fats
The main purpose of fats is to be a backup source of energy when carbohydrates run low. This energy breaks down when their is low food consumption. Fats need to be consumed just as much as carbohydrates and proteins, however, you need the right kind of fat. There are basically three types of fats- saturated, unsaturated, and trans fat. Saturated fats are typically solid at room temperature. They are harmful to your body because they increase the amount of low-density lipoprotein (LDL) cholesterol. This kind of cholesterol is stored in the blood vessels in the form of plaques, which if not controlled, can result in heart disease/failure, due to the lack of blood circulation. According to the American Heart Association, you should consume more than seven percent of saturated fats in your daily calories. Unsaturated fats (monounsaturated fats and polyunsaturated fats) do just the opposite of saturated fats. Instead of adding LDL cholesterol, it provides a source of high-density lipoprotein (HDL) cholesterol, which clears out the LDL cholesterol. 25-35 percent of your daily calories should be unsaturated fats. Trans fats are hydrogenated oils, meaning that liquid oil is turned into solid oil. The flakes on donuts is considered as trans fats. Trans fat increases LDL cholesterol and lowers HDL cholesterol. If all possible, you should limit your trans fat intake to less than one percent of daily calories.
Sources:
http://www.diet.com/g/macronutrients
http://www.heart.org
Picture Sources:
http://jorgenwelsink.wordpress.com/2010/03/15/healthy-fat-intake/
http://www.hoalian.com/healthy-info/high-protein-diet-foods-for-muscle-building/
-edited by Giovanni
No comments:
Post a Comment