Macronutrients are nutrients in food that supply the body with energy, and these include protein, carbohydrates, and fat.
Protein
Protein is a combination of amino acids that aid in the structure, function, and regulation of tissues, cells, and organs. They play a lot of different roles in the body, mainly supporting muscle growth and recovery, working to repair damaged tissue, forming antibodies for your immune system, and making enzymes to help drive reactions in your body.
Higher protein intake is critical for exercisers and dieters to help build, repair, and preserve muscle, especially when trying to lose weight.
For someone trying to lean down, protein can be very beneficial for a few reasons. First, as mentioned, protein helps spare muscle mass. It’s also very thermogenic, meaning your body burns extra calories to process and digest it. In addition, protein may help keep you full, inhibiting hunger better than the other macros.
Carbohydrates
Carbohydrates are your body’s main source of fuel. All tissues and cells are capable of using glucose (the end product of carb breakdown) as their energy source.
While it has been popular to demonize carbs for our obesity epidemic, the evils attributed to carbs are often the result of eating too many calories. In a standard non-ketogenic diet, carbohydrates are necessary for proper muscular, cardiac, kidney, and brain function, and for keeping you satisfied while powering intense workouts. To build muscle and burn as many calories as possible, you’ll need to train with plenty of fuel in the tank.
Fat
Fats are important for overall health and serve many essential functions. Fat is used in the production of new cells and hormones and is critical for brain development and nerve function. Fat is also necessary for absorbing vitamins A, D, E, and K and for carrying them throughout the body. Because it’s a structural component of hormones that impact metabolism (among other functions), failing to eat enough fat could wreak havoc on your body.
Go ahead and drop the old myth that “eating fat makes you fat” right now—getting enough dietary fat is crucial to your health and neglecting to eat the right amount could sabotage your goals.