Summary of this blog
The article provides insights into the significance of macronutrients—fats, carbohydrates, and proteins—for muscle building. It underscores the essential nature of fats and distinguishes between essential and non-essential fats. Essential polyunsaturated fatty acids, such as Omega-3 and Omega-6, are crucial and should be supplied in an optimal ratio. Saturated fatty acids, once considered harmful, now have adverse effects only when combined with carbohydrates.
Carbohydrates are designated as the primary energy source, especially during increased energy demands from physical activities. The article explains the storage of carbohydrates as glycogen, emphasizing that carbohydrates are not essential since the body masters the process of gluconeogenesis.
Carbohydrates are further categorized into different types, including monosaccharides, disaccharides, and polysaccharides. The article concludes with recommendations for fiber intake.
Sections on sugar and various molecules provide a detailed overview of the absorption of monosaccharides and disaccharides from different foods.
The summary highlights that monosaccharides and disaccharides are absorbed quickly, leading to rapid energy supply and an increase in blood sugar levels. In contrast, polysaccharides result in slower utilization, leading to prolonged satiety. Polysaccharides, such as starch, dextrins, glycogen, and fiber, are deemed particularly valuable.
Finally, the significance of proteins, especially in muscle building, is discussed. Proteins consist of amino acid linkages, categorized into essential, conditionally essential, and non-essential amino acids. The article emphasizes the necessity of obtaining essential amino acids through diet and defines proteins as compounds comprising more than 100 amino acids.
Overall, the article provides a comprehensive overview of macronutrients and their importance in nutrition, muscle building, and energy metabolism.
End of summary
Are you curious about the distribution of macronutrients, especially in the context of muscle building? I suggest delving into this article.
Fats
Fat is often considered health-promoting and is even essential for life. However, fat nowadays often carries a negative reputation and is hastily burned by many people. Whether this is sensible or not remains an individual decision.
A distinction is made between essential and non-essential fats.
Essential fats
Indispensable polyunsaturated fatty acids are crucial for the human organism since they are not produced by the body itself. They are needed, for example, to form tissue hormones.
Polyunsaturated fatty acids consist of Omega-3 and Omega-6. An ideal intake would be in a ratio of 1:1, although a ratio of 1:5 is considered acceptable nowadays. This means that for one unit of Omega-3, five units of Omega-6 are recommended.
Foods that provide these fatty acids include cold-water fish such as salmon and herring, as well as algae.
Non-essential fats
This includes saturated and monounsaturated fatty acids.
Saturated fatty acids
In the past, saturated fatty acids were thought to be harmful, but today it is known that this is not the case. Negative effects only appear in combination with carbohydrates affecting fat storage. Even though these fats are not necessarily harmful to health, their intake should be limited.
Foods containing saturated fatty acids include, for example, meat, palm fat, pastries, sweets, and dairy products.
Monounsaturated fatty acids
The body produces these fatty acids itself, but additional intake is recommended as they contribute to maintaining health.
Monounsaturated fatty acids can be found, for instance, in rapeseed oil, olive oil, nuts, and avocados.
carbohydrates
The primary energy supplier
Energy is typically obtained primarily through fat burning. When the body suddenly has an increased energy demand, whether due to physical exertion or hard work, the metabolism switches to the burning of carbohydrates. Especially during sports, it is therefore crucial to supply the body with sufficient carbohydrates.
Approximately 600 grams of carbohydrates can be stored in the human body, with this energy being in the form of glycogen. A portion (~1/3) is stored in the liver (~80-120g), while the other portion (~2/3) is present in the muscles (~300-500g). The brain relies on continuous energy supply since storage is not possible for the brain.
Carbohydrates are not indispensable
The human body masters the process of gluconeogenesis, where amino acids are converted into glycogen. Therefore, it is not necessarily required for humans to consume carbohydrates in the form of food. Hence, it is stated that carbohydrates are not essential for humans.
Info
Nevertheless, the proportion of energy supply from carbohydrates should exceed 50%!
Division of carbohydrates
Carbohydrates vary in their composition and the speed at which they are absorbed by the body. A distinction is made between:
Monosaccharides (Simple sugars)
- Fructose (Fructose)
- Galactose (Galactose)
- Glucose (Glucose)
Disaccharides (Double sugars)
- Sucrose (Sucrose)
- Lactose (Lactose)
- Maltose (Maltose)
Oligosaccharides (Multiple sugars)
- Raffinose
Polysaccharides (Complex sugars)
- Starch
- Dextrins
- Glycogen
- Dietary fibers
Various monosaccharide molecules can together form disaccharides and polysaccharides.
Monosaccharides and disaccharides are rapidly absorbed by the body since they consist of only one or two molecules. This allows for a quick energy supply and a rapid increase in blood sugar levels.
In contrast, the utilization of polysaccharides occurs much more slowly. This results in a longer-lasting feeling of satiety. Especially for those aiming to consume less, opting for foods that provide sustained satiety is advisable.
Polysaccharides are particularly valuable. These include substances such as starch, dextrins, glycogen, and dietary fibers.
During the digestion of starch, dextrins are formed, with dietary fibers promoting this process. Starch can be obtained most effectively through plant-based foods such as potatoes or grains, as they contain abundant energy.
Tip
It is recommended that an individual consumes 30 g of dietary fibers daily.
proteins (proteins)
Primarily, proteins serve the purpose of constructing and preserving the structure of muscles. They are, therefore, fundamental building blocks that the human body requires, along with water. In addition to their role as energy providers and in the construction and preservation of muscles, proteins also fulfill other crucial functions in the organism.
The composition of proteins consists of connections of amino acids, which can be categorized into essential, conditionally essential, and non-essential amino acids.
Certain amino acids can be synthesized by the body independently and are therefore termed non-essential. In contrast, there are essential amino acids that the human body cannot produce on its own and must be obtained through food.
The term "protein" applies only when the compound consists of more than 100 amino acids.
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