Question

What are the micros? Macros? Be able to describe food sources, functions/benefits, how they can impact metabolism/relevance in fitness routine.

Answer 1

Nutrients are environmental substances used for energy, growth, and bodily functions by organisms. Depending on the nutrient, these substances are needed in small amounts or larger amounts. Those that are needed in large amounts are called macronutrients.

There are three macronutrients required by humans: carbohydrates (sugar), lipids (fats), and proteins. Each of these macronutrients provides energy in the form of calories. For example:

• In carbohydrates, there are 4 calories per gram.
• In proteins, there are 4 calories per gram.
• And in lipids, there are 9 calories per gram

Micronutrient : Vitamins and minerals are the two types of micronutrients. While only needed in small amounts, they play important roles in human development and well-being, including the regulation of metabolism, heartbeat, cellular pH, and bone density. Lack of micronutrients can lead to stunted growth in children and increased risk for various diseases in adulthood. Without proper consumption of micronutrients, humans can suffer from diseases such as rickets (lack of vitamin D), scurvy (lack of vitamin C), and osteoporosis (lack of calcium).

Identify types of Carbohydrates, Proteins and Lipids and evaluate the sources

Type of macronutrient - Food sources

Carbohydrates- Starches, Potatoes, rice, peas, Sugars, Naturally occurring fruits, milk, Added processed syrups, cakes, Dietary fibres, Legumes, whole grain, apples

Proteins - Plants basedBeans, lentils, nuts, Poultry & seafood, Chicken, turkey & sardines, salmon, Diary products, Cheese, egg whites

Lipids - Saturated Meat, coconut milk, Unsaturated Dairy products.

Types of Micronutrient

Food sources - Vitamins, Vitamin C (water soluble), Oranges, broccoli, peppers, Vitamin B12 (water soluble), Beef, fish, eggs, Vitamin E (fat soluble), Nuts, Avocados, Minerals, Calcium, Milk, yoghurt, Sodium,Table salt, soy sauce, sea water, Potassium, Meats, Spinach, apricots, Trace elements (microminerals), Iron, Red meats, liver, fish, spinach, fortified cereals, Zinc, Meat, shellfish, dairy products, Antioxidants, Superoxide dismutase, Wheat, corn, soy & melons, catalase .

Benefits of Macronutrient :

Carbohydrates are the body s main source of energy as carbohydrates are easily utilized by all the tissues and cells to provide energy. They are stored in muscles and the liver for later use. Fibre is another type of carbohydrate but cannot be easily digested. These carbohydrates move through the intestinal tract helping to remove other waste.

Proteins are essential for growth, repair, immunity function, hormone and enzyme synthesis and also energy when carbohydrates are not available. They play a major role in transmitting signals between cells and transporting molecules. Proteins also have other uses such as regulating the chromosome structure during cell division (DNA associated protein).

Lipids are first emulsified by bile produced by the liver and then they are further broken down into glycerol and fatty acids by pancreatic lipase. In the body lipids can take the form of fatty acids, phospholipids and cholesterol. Fatty acids play a role in energy storage and they also provide an insulation layer for skin and organs. Phospholipids are just chains of fatty acids and are used by the body to form cell membranes. Cholesterol can be taken in by the diet and is also produced by the liver. Cholesterol is used in the body to produce hormones such as testosterone, progesterone and estrogen and also to aid in the process of the body producing its own vitamin D.

Benefits of micronutrient:

Vitamins are organic vital substances, which allow normal bodily functions such as metabolism, immunity, and also aids in digestion. Vitamins also allow growth and development of the body. There are thirteen essential vitamins, which are all needed by the body some include vitamin A, C, D, E and B and K vitamins such as folate and riboflavin.

Minerals are inorganic elements, which very important for a good health as different elements provide various functions and benefits to the body. There are two types of minerals needed by the body microminerals (trace minerals), which are needed in trace amounts, and macrominerals, which are needed in larger amounts. The absence of minerals in the diet can les to many problems such as improper fluid balance, unhealthy teeth and bones and also stunted growth.

Antioxidants are compounds that can be found in many foods, they help fight the natural chemical reaction of oxidation, which causes damage to cells. Free radicals are atoms with odd numbers of electrons on their outer most shell making them highly unstable, they are formed due to the trigger of oxygen and the formation of free radicals are accelerated by factors such as smoking and drinking alcohol.

The main role of carbohydrates in physical activity is to provide energy. For athletes, if their diet does not contain enough carbohydrate, it is likely that their performance and recovery will be impaired, as carbohydrate is the key fuel for the brain and for muscles during exercise. he body can store carbohydrates in the muscles and liver as glycogen, and use these stores as a source of fuel for physical activity. These glycogen stores are limited, so for those training at a high level, it is important to be fully fuelled at the start of any exercise. Glycogen is the main source of energy at the start of exercise and during short bursts of exercise.

Protein is important in sports performance as it can boost glycogen storage, reduce muscle soreness and promote muscle repair. For those who are active regularly, there may be benefit from consuming a portion of protein at each mealtime and spreading protein intake out throughout the day.

Fat is essential for the body in small amounts, but it is also high in calories. Consuming too much fat can lead to excess calorie intake which can lead to weight gain over time, so this is a particular concern if you’re trying to control your weight. The type of fat consumed is also important.

Having a good understanding of one’s own metabolism is a great place to start. The term metabolism simply refers to the chemical processes that occur within the body to maintain life. There are two categories: catabolism, which refers to the breaking down of organic matter to obtain energy; and anabolism, which refers to the building up of components of cells. These processes require energy, burn energy and produce energy, which significantly impacts each person’s fitness and weight-management outcomes