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Der Brennwert: Von Kilokalorien und Kilojoule
Makronährstoffe
Proteins/protein
There is probably no other nutrient that is the subject of so many myths as proteins, also known colloquially as protein. Especially when it comes to the daily requirement, there are many different statements. So what is true?
The fact is, proteins are very important for the body. They serve as the basic building blocks of our cells and act as enzymes. They are also needed for the immune system's defense against infections and transport water-insoluble nutrients in the blood.[4]
The energy content is 4 kcal per gram of protein. The building blocks that make up proteins are called amino acids, of which a total of 20 are required by the body to build up protein. However, only nine are essential for the body as it cannot produce them itself.
A distinction is often made between complete and incomplete protein sources. This means that incomplete protein sources do not provide the 9 essential amino acids.
However, a closer look at the protein content of various foods reveals that almost all foods always have a complete amino acid profile with all 9 essential amino acids.[6,7]
Proteins play a key role in muscle building. This is precisely the sticking point that repeatedly leads to different statements about protein requirements
How much protein do I need?
The German Nutrition Society recommends a daily requirement of 0.8 g protein/kg body weight for a normal adult.[8] This corresponds to approx. 60 g for a body weight of 75 kg.
Amateur athletes who want to build muscle have a higher protein requirement. Here the recommendations of international organizations are 1.1 g - 1.4 g / kg body weight[9]. That would be between 90 and 105 g of protein at 75 kg body weight.
For athletes and professional sportspeople, the figures are even higher, but there is no clear scientific consensus. Recommendations range from 1.6 g / kg body weight to 2.2 g.[10, 11] At 75 kg body weight, this would be 120 - 165 g of protein.
You can be sure that our Saturo drinks provide you with enough protein for one meal.
Fats
Fats are necessary for the body because they are a component of cell membranes and supply the body with energy. The body also needs the fatty acids they contain. Fat is also important for supplying the body with the fat-soluble vitamins A, D, E and K.
Fat is the macronutrient with the highest energy content of 9 kcal per gram. This is why excessive fat consumption quickly leads to weight gain.
The fatty acids in fat are divided into saturated, unsaturated and polyunsaturated fatty acids. The degree of saturation indicates how many double bonds are present between the carbon atoms of the molecule. If there are no double bonds, it is referred to as a saturated fatty acid.
Only polyunsaturated fatty acids are essential for us. These include omega-6 and omega-3, which support the body, for example, in inflammatory processes or in building cell membranes. As the body cannot produce them itself, they must be obtained from food.
As these two fatty acids act as antagonists in many respects, you should ensure an adequate ratio of the two in your diet. Recommendations range from 1:3 to 1:6 (omega 3:omega 6).[12]
Carbohydrates
Carbohydrates are considered to be the most important sources of energy in the body. They have an energy content of 4 kcal per gram and are therefore on a par with proteins. However, 50% or more of the energy content of our diet should come from carbohydrates.[13, 14]
In principle, carbohydrates are always a series of sugar molecules and are therefore also called saccharides. A distinction is generally made between mono-, di- and polysaccharides. In order for the body to be able to use carbohydrates, they must first be broken down into simple sugars in the intestine.
Simple sugars (monosaccharides)
The best-known representatives here are glucose (dextrose) and fructose (fruit sugar). They are quickly absorbed by the body and are available as energy in a very short time, but also raise blood sugar levels quickly. They have a sweet taste.
Dual sugars (disaccharides)
These include maltose (malt sugar) and lactose (milk sugar). They also taste sweet. However, the body needs a little longer until they are available as energy. As a result, the increase in blood sugar is somewhat slower.
Multiple sugars (polysaccharides)
The most important polysaccharide is starch. It is rather tasteless in itself and due to the longer chain length, the body needs longer to break it down. For this reason, polysaccharides cause blood sugar levels to rise slowly.
Dietary fiber
Dietary fibers are indigestible food components that play an important role in digestion. They are assigned an energy content of 2 kcal per gram.
They are divided into water-soluble and water-insoluble dietary fibers. Water-insoluble fiber absorbs little water, but is not broken down by the bacteria in the intestine, which greatly increases the volume of stool.
Water-soluble fiber, on the other hand, binds a lot of water and is broken down by the bacteria in the large intestine. This makes the stool softer, but still increases in volume.
Some water-soluble fibers also act as prebiotics. This means that they serve as food for the intestinal bacteria and thus stimulate the growth of beneficial bacteria in the intestine.
Micronutrients
Micronutrients are essential for the body, but they are needed in smaller quantities than macronutrients and do not provide the body with energy. Micronutrients include vitamins and minerals.
Vitamins
The body needs vitamins from food as it cannot produce them itself. The only exception is vitamin D, which can be synthesized through the skin. They play a major role in many bodily functions, such as the immune system or energy production.
Vitamins are often very susceptible to certain preparation methods. For example, too high temperatures can destroy the vitamin C in food. They are divided into water-soluble and fat-soluble vitamins.
Water-soluble vitamins
- Vitamin B1
- Vitamin B2
- Vitamin B3
- Vitamin B6
- Vitamin B12
- biotin
- Folic acid
- vitamin C
They can always be easily absorbed by the body and any excess is simply excreted via the kidneys.
Fat-soluble vitamins
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
Their absorption in the intestine is improved when they are taken in with fatty foods. An excess of these vitamins is not simply excreted by the body. They are much more likely to accumulate, which is why caution is advised when supplementing with these vitamins.
Minerals
Just like vitamins, the body cannot produce minerals itself. However, unlike vitamins, minerals are less susceptible to being destroyed by preparation. Minerals are needed, for example, for bone formation or blood formation.
They are divided into bulk and trace elements. This depends on how high the daily requirement of the respective nutrient is.
Bulk elements
- Calcium
- magnesium
- chlorine
- potassium
- phosphorus
- Sodium
- Sulphur
They are required by the body in relatively high quantities, in the three to four-digit milligram range. The daily requirement for calcium is 900 - 1000 mg[15]and 300 - 400 mg for magnesium.[16]
Trace elements
- Zinc
- Iron
- iodine
- manganese
- selenium
- chromium
- Copper
- Molybdenum
- Cobalt
- Silicon
The daily requirement for trace elements can be covered by a dose in the two-digit milligram or even microgram range. The daily recommendation for iron is 10 - 15 mg[17]and for iodine only 180 - 200 µg.[18]
You are now well informed about the importance of micronutrients for a balanced diet. But we all know how challenging it can be to get all the essential vitamins and minerals every day. With Saturo Drinks ensure you have a complete and convenient nutrient supply - perfect for your balanced nutritional routine. Don't underestimate the effects of a deficient supply and take control of your nutritional intake!