I recommend getting most of your fat from unsaturated fat, some from saturated, and little to no trans fats ( more on how much total fat to eat later).Įach gram of fat provides approximately 9 calories. Getting enough dietary fat is important for cognitive function, hormonal health, and other body processes but, too much fat, especially trans fat and saturated fat, is a leading risk factor for heart disease. Depending on how the molecules are arranged, the fats can be trans fats, saturated fats, or unsaturated fats (monounsaturated or polyunsaturated). Fatsĭietary fats (the fats that we eat) are molecules made up of essential fatty acids. Whether simple or complex, each gram of carbohydrate provides approximately 4 calories. Consuming enough fiber is important because it adds bulk to your stool to help with digestion. Simple carbohydrates (sugars) are absorbed directly into the bloodstream and provide energy very quickly, which are ideal for pre and post-workout meals when you need energy more quickly.Ĭomplex carbohydrates (starches) have longer chains of molecules that take longer to digest and provide energy more slowly over time, which is ideal when you want to stay full longer.įiber is also a form of carbohydrate but it usually cannot be broken down by the body so it does not provide calories. Carbohydrates also come in different forms: simple or complex. CarbohydratesĬarbohydrates are molecules of carbon, hydrogen, and oxygen that provide energy to fuel both physical activity like workouts, as well as bodily functions that keep us alive. So, if you’re not getting enough protein you are more likely to lose muscle mass, fail to grow more muscle, and feel hungrier ( more on how much protein you should be eating later).Įach gram of protein provides approximately 4 calories. Additionally, protein is the most satiating nutrient because it is able to delay hunger better than the other macronutrients. Protein also plays an important role in helping you retain the muscle that you currently have and to build additional muscle mass. These building blocks form the structure of our body’s tissues (most notably muscle tissue, but also organs, bones, skin, hair, and connective tissue). Protein molecules are made up of “building blocks” called amino acids that are joined together in chains. Your body needs macronutrients in larger quantities because each nutrient has essential functions in the body. There are three main macronutrients that provide energy in the form of calories: protein, carbohydrates, and fat. It’s important to measure outputs such as weight, measurements, performance, mood, and energy to evaluate progress.
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