Carbohydrates Most people know carbohydrates as a general term for sugar; however, carbohydrates are more than that.
There are simple carbohydrates which include sucrose (table sugar), fructose (fruit sugar), lactose (milk sugar), and maltose (starch sugar). Simple carbohydrates are defined as those that are quickly digested into glucose (the most simplest form). Simple carbohydrates can be referred to as "fast fuel".
There are complex carbohydrates. They may not be digestible like in the form of fiber, or, do digest and consist of multiple long chains of simple carbohydrates that will eventually turn into glucose. Complex carbohydrates can be referred to as "slow fuel".
Protein Protein is the basic building block of all living things. It builds bone tissue, repairs wounds, grows our bicep muscles, and keeps us feeling fuller longer. Protein is often associated with animal proteins like fish, seafood, beef, pork, and chicken; however, plant-based foods also have protein like quinoa, tofu, beans, lentils, and brown rice. Protein is divided into two categories.
Non-Essential Amino Acids These are proteins that the human body can create. They are: arginine, glutamine, tyrosine, cysteine, glycine, proline, serine, ornithine, alanine, asparagine, and aspartate.
Essential Amino Acids These are proteins that the human body cannot create and must be consumed from our diet. They are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
In sports nutrition, the most important to remember are the branched-chain amino acids, or BCAAs: valine, isoleucine, and leucine. Research shows BCAAs are able to support muscle growth, decrease muscle fatigue, and alleviate muscle soreness.
Fat Contrary to popular belief, fat is still an important macronutrient for our human body; however, there are certain kinds of fat that we need to be mindful of as they could increase our risk for certain conditions such as heart disease, diabetes, and obesity.
Fat provides many functions for our body: absorb fat-soluble vitamins like Vitamin D and Vitamin K, support hormone development like estrogen and testosterone, and support the strength of skin tissue and membranes. There are three types of fats we can get from our diet.
Saturated fats are fats that stay solid at room temperature. Picture bacon grease in your mind that is sitting out in a bowl throughout the day. It starts as a liquid, but then becomes a solid, right? Saturated fats are known to increase your risk of heart disease due to its impact on raising cholesterol levels that may clog your arteries such as in this visual of bacon grease sitting out in a bowl. Saturated fats are found in butter, margarine, coconut oil, the fatty white bits hanging off your prime rib, and bacon grease are all samples of saturated fats.
There are two kinds of trans fat. Artificial trans fat are made by food manufacturers through the process of adding more hydrogen into liquid oils to make them more solid. Trans fat can also be naturally produced in the gut of animals like beef cattle and dairy cows. The primary source of trans fat comes from food made with "partially hydrogenated oils" which are labeled as such in the ingredients of packaged foods and beverages. Like saturated fat, trans fat also raises your risk of heart disease by impacting cholesterol levels.
The good fats are monounsaturated fat and polyunsaturated fat. The difference between monounsaturated fats and polyunsaturated fats is all on the molecular level. Monounsaturated fats have a single carbon bond while polyunsaturated fats have a double carbon bond. Even if you do not know chemistry, the simplest explanation of these two fats are that they stay liquid at room temperature and will turn to solid once chilled; however, they will return back to liquid form when removed from their chilling space. Sources of monounsaturated fat and polyunsaturated fat include seafood, olive oil, safflower oil, sesame oil, canola oil, nuts, tree nuts, and seeds. Some sources of monounsaturated fat and polyunsaturated fat are also rich in omega-3 fatty acids that may reduce inflammation and support neural health; as well, are a good source of Vitamin A and Vitamin E.