Macronutrients are the nutrients we consume in the largest quantities – protein, fats, and carbohydrates, and they are present in most meals. These nutrients influence our physiology, including athletic ability and body composition.
As an athlete, you should definitely pay attention to your macronutrient consumption. Before you get there, however, you need to understand the distinct functions of the three macronutrients and how they can make or break athletic performance. We’ve created this guide to help you with that, so keep reading!
What is Protein?
Protein is like the building block of our bodies. Like a house needs bricks to make its walls strong, protein also helps build and repair our skin, muscles, hair, and even nails.
Protein is made up of tiny molecules called amino acids. These molecules are also protein’s final form, meaning that when you eat protein, the body breaks it down into amino acids. Amino acids are now what the body uses to build and repair.
There are 20 different types of amino acids, and the body uses them in various ways. The body can make some of these amino acids on its own, but others, known as “essential amino acids,” have to come from the food you eat.
You can find protein in foods like meat, eggs, beans, nuts, and dairy products. When you eat these foods, your body breaks down the protein into amino acids and uses them to keep you healthy and strong.
Ultimately, protein is super important, especially for growing kids and teens. It helps build muscles and supports the immune system, giving the energy to play, learn, and grow.
What Are Carbohydrates?
Carbohydrates, commonly called carbs, constitute the macronutrients responsible for energy. When you eat carbohydrates, your body turns them into energy that powers everything you do. Carbohydrates come in two main types: simple and complex.
Simple carbs are found in foods like sugar, candy, and pastries. They give you quick bursts of energy because your body breaks them down easily. Complex carbs, on the other hand, are found in whole foods like rice, beans, and potatoes. It takes your body a while to break down these types of carbs, but they are the healthier version.
Your body breaks carbs into glucose, which is a type of sugar. The glucose goes into your bloodstream and is used by your muscles, brain, and other parts of your body to keep you active and alert.
What Are Fats?
Fats are like a special fuel and storage system for the body. When your body does not use all the energy from the food you eat, it stores some of it as fat so that you have extra energy ready when you need it.
There are different types of fats, and not all fats are the same. Some fats are really good for you, like those found in nuts, seeds, avocados, and fish. These are called healthy fats, and they help your body build cells, absorb vitamins, and keep your brain healthy.
Conversely, saturated fats, such as those found in fried foods, margarine, and snacks, should not be consumed too often and in large quantities. Apart from providing energy, fats also keep you warm, protect the organs, and help with nutrient absorption.
How Do Macronutrients Impact Youth Athletes’ Performance?
Research suggests that all the macronutrients are essential for optimal athletic performance. Protein helps build and repair muscles, ensuring strength and faster recovery after intense workouts. Carbohydrates, on the other hand, are crucial for quick and sustained energy.
Fats also offer long-lasting energy and support overall health, making them ideal for long-term improvement in any sport. While all macronutrients should be part of a balanced diet, some scientific reviews suggest that eating carbs before a long workout may benefit endurance.
Athletes should consider eating carbs pre and post-workout for best results. However, eating too close to your training or workout may hinder performance and cause discomfort. So, if you’re going to eat carbs right before you train, ensure it’s a light snack like an apple or a Rice Krispy treat.
