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Macronutrients Cheat Sheet ∙ Fitness ∙ Nutrition and Wellness Hack ∙ Life Hack

Updated: Jan 24, 2023

LEARN MORE ABOUT MACRONUTRIENTS WITH HACK VITAE'S NUTRITION CHEAT SHEET FOR YOUR LIFE AND WELLNESS LIFE HACKS

Macronutrients Cheat Sheet ∙ Hacks Vitae

SUMMARY ∙ TLDR

Macronutrients are essential nutrients that our body needs in large amounts to function properly. These include carbohydrates, proteins, and fats. Carbohydrates provide energy, proteins help in growth and repair, and fats aid in absorption of vitamins and support a healthy inflammation response. It's important to have a balanced diet that includes the right balance of macronutrients to achieve optimal health and fitness goals.

 

BACKGROUND

Macronutrients are the nutrients that our body needs in large amounts to function properly. They include carbohydrates, proteins, and fats. Each macronutrient plays a unique and important role in maintaining our health and well-being. Carbohydrates provide the body with energy, proteins are necessary for growth and repair of tissues, and fats play important roles such as providing energy, protecting organs, maintaining cell membrane integrity and providing building blocks for hormones. A balance of all three macronutrients is necessary for optimal health, as each plays a unique and important role in the body. The recommended macronutrient ratios vary depending on individual needs and goals, but a general guideline is to aim for a diet that includes 45-65% carbohydrates, 10-35% proteins, and 20-35% fats.

"Macronutrients are the building blocks of life and are essential for optimal health and well-being. They provide the energy, raw materials, and essential nutrients for growth, repair, and maintenance of the body." - Dr. John Berardi

Macronutrients Cheat Sheet ∙ Hacks Vitae ∙ Carbs

CARBOHYDRATES

Carbohydrates are one of the three macronutrients, along with proteins and fats, that our body needs in large amounts to function properly. They are the primary source of energy for the body and play a crucial role in maintaining normal brain function and physical activity.


Carbohydrates are found in a wide variety of foods, including grains, fruits, vegetables, legumes, and dairy products. They are composed of simple sugars, such as glucose and fructose, and complex carbohydrates, such as starches and fibers.


Simple carbohydrates, also known as simple sugars, are quickly absorbed by the body and provide a quick burst of energy. They are found in foods such as candy, fruit juice, and table sugar. Consuming too much simple sugars can lead to blood sugar imbalances and contribute to the development of chronic health conditions such as obesity and diabetes.


Complex carbohydrates, on the other hand, are composed of long chains of sugars and are broken down more slowly by the body. They are found in foods such as whole grains, fruits, vegetables, and legumes. Complex carbohydrates provide a slow release of energy throughout the day and are considered to be a healthier source of energy than simple sugars.


Fiber is also considered as a complex carbohydrate, it is indigestible by human body, but plays an important role in maintaining a healthy gut and preventing constipation.


Dietary fiber intake is associated with a reduced risk of many chronic diseases, including heart disease, type 2 diabetes, and obesity.


The recommended daily intake of carbohydrates varies depending on individual needs and goals, but generally ranges from 45-65% of total calorie intake. It is important to consume a balance of both simple and complex carbohydrates, along with an adequate intake of fiber.


It is worth noting that not all carbohydrates are the same and the quality of carbohydrates is important. It is recommended to consume more whole foods such as fruits, vegetables, whole grains, legumes, and nuts, instead of highly processed foods.


In summary, carbohydrates are an essential macronutrient that provide the body with energy and play an important role in maintaining normal brain function and physical activity. A balance of both simple and complex carbohydrates, along with an adequate intake of fiber, is necessary for optimal health.


"Carbohydrates are the body's primary energy source, fueling the brain and muscles during physical activity. They are essential for optimal health and should be included in a balanced diet." - Dr. John Berardi

Macronutrients Cheat Sheet ∙ Hacks Vitae ∙ Protein

PROTEIN

Proteins are one of the three macronutrients, along with carbohydrates and fats, that our body needs in large amounts to function properly. They are necessary for the growth, repair, and maintenance of muscles, bones, skin, and other tissues. Proteins are also important for the production of enzymes and hormones.


Proteins are made up of smaller units called amino acids. There are 20 different amino acids that can be used to make proteins and 9 of them are considered essential as human body cannot produce them and must be obtained from food.


Protein-rich foods include meats, fish, eggs, dairy products, legumes, and nuts. Animal-based protein sources, such as meat, fish, and eggs, are considered to be complete proteins because they contain all of the essential amino acids. Plant-based protein sources, such as legumes and nuts, are generally considered to be incomplete proteins because they may be lacking one or more of the essential amino acids.


Protein is a vital nutrient for many bodily functions, including growth and repair of tissues, maintaining a healthy immune system, and maintaining muscle mass. Adequate protein intake is also important for weight management, as protein can help to increase feelings of fullness and reduce overall calorie intake.


The recommended daily intake of protein varies depending on individual needs and goals, but generally ranges from 10-35% of total calorie intake.