8. Macronutrients in Depth
Protein does a lot of positive things for our body, which in-turn, makes Protein so important. Protein is the most abundant nutrient in the body. It is a chain of linked units also known as amino acids. Protein we consume is split into amino acids, absorbed (in small intestines), and then re-added to our blood stream. All living tissues are made of 22 essential and non-essential amino acids. Our body uses protein to build and repair tissues and to make things like enzymes, hormones, and other body chemicals. Protein provides energy through calories. This is essential when working out and our bodies burn protein when carbohydrates or fat are not available to be used.
As stated in my ISSA course, Collagen is a Fibrous protein that forms through tissue. Elastin is an Elastic fibrous protein found in connective issue. Myofilaments are elements of our muscle that shorten upon contraction, made up of proteins known as actin and myosin. Protein is found in specifically Whey protein, which our bodies consume the easiest. It stimulates Insulin, which enhances our muscle growth which then shows results. Whey holds about 50% of amino acids. Before Whey, was Casein, which is 80% of the protein found in milk. Casein has a different thickness to it, which in-turn, is slower to digest. It forms a gel/coating in the gut. This can help protein absorption because the time of digestion is prolonged. This is why it is good to drink Casein at night. Another popular protein that we consume often is eggs. Eggs are the standard protein before any type of other proteins came around.
Things that we want to be careful about that carry protein are Saturated Fats, and Red Meats. Too much of one specific thing is never good, so we want to make sure that we are being very careful with these items. Proteins that come from red meat, poultry eggs, and dairy products hold saturated fat, which can raise cholesterol levels in the blood. This can effect our arteries in a negative way and limit blood flow. Red meats are associated often with different types of cancer (colon and prostate cancer). Red meats are things such as bacon, sausage, deli meats, hot dogs, etc. Some of the best proteins include; fish, eggs, and lean meats. Provides about the same protein as meat and iron, and b-12 which is important for our energy – especially through a workout plan. Eggs provide tons of protein which is vital for our bodies. Lean meat has benefits like reducing rick of heard disease. If we are conscious about our macro-nutrients and what we put into our bodies, we can help ourselves become the best versions of ourselves from the inside out. What you put in effects how you eat, sleep, act, and various other factors. Making sure we are constantly getting enough of each macro-nutrient is a challenge, but worth it for our bodies in the long run.
Carbohydrates role is to supply energy to all cells throughout our beautiful bodies. This plays in a role in our performance because when we workout, because it is a primary fuel along with fat. Things with recommended carbohydrates include things that most people eat almost everyday; vegetables, whole fruits, potatoes, and whole grains. Types of carbohydrates that are NOT recommended are sugar filled fruit juices, white bread, white pastas, etc. A few carbohydrates I personally recommended are: all vegetables, apples/bananas, legumes (i.e. lentils), nuts (almonds, macadamia nuts, peanuts – which ALSO benefit us with their amazing fat content), and seeds.
Although most have a negative mindset towards the word “Fat”, it’s actually essential and a big help to our bodies! Fat is broken down in our bodies and transported to our strong muscles, before it can be used as energy. Sugars and starches get digested to produce glucose, which is the preferred in our bodies. 3 main types of fats, saturated, monounsaturated and polyunsaturated. A saturated fat is something like animal fat (listed above.) Monounsaturated is something like avocados, olive oil, almonds, etc. A polyunsaturated (which hold omega-3 which is GREAT for us), include flax (flax seeds popularly known), and fish oil (like the pills we take everyday)! Stated above, saturated fat does not absorb or dissolve; meaning it does not benefit our bodies. Foods that are recommended with high good fat content are foods like avocados, almonds, high dairy foods like cheese, olive oil, etc.
8. Macronutrients in Depth