What are macronutrients?
Macronutrients are the main nutrients that your body needs in large quantities to function optimally. They not only provide energy, but also fulfil many other important tasks in your body. The three macronutrients are carbohydrates, proteins and fats.
Each of these nutrients has unique properties and functions. A balanced ratio of macronutrients is crucial for your health, well-being and physical performance. Let's take a closer look at each one.
Carbohydrates
Carbohydrates are the main source of energy for your body. They are converted into sugar (glucose), which then supplies your cells with energy. Carbohydrates are mainly found in plant-based foods such as grains, legumes, fruit and vegetables.
There are two types of carbohydrates: simple and complex. Simple carbohydrates such as refined sugar provide quick energy but hardly any nutrients. Complex carbohydrates such as wholegrain products also contain fibre, vitamins and minerals. They ensure long-lasting satiety.
Proteins
Proteins are the building blocks of your body. They are essential for building and maintaining muscles, organs, skin, hair and nails. Proteins are made up of smaller units, the amino acids. Your body can produce some of these itself, while others must be obtained from food. These are called "essential amino acids".
High-quality protein sources with a good amino acid profile are primarily meat, fish, eggs, dairy products and some plant-based foods such as legumes, nuts and seeds. Make sure you get enough, especially if you exercise a lot.
Fats
Fats have an unfairly bad reputation. Although they provide a lot of energy, they are also vital for many bodily functions. They are a component of the cell membranes, serve as protection for the organs and are involved in the formation of some hormones. They also enable the absorption of the fat-soluble vitamins A, D, E and K.
A basic distinction is made between saturated and unsaturated fatty acids. Saturated fats are mainly found in animal products, while unsaturated fats are mainly found in vegetable oils, nuts and fish. Monounsaturated and polyunsaturated omega-3 fatty acids in particular are very healthy and important for your cardiovascular system and inflammatory processes.
Fibre
Fibre is not strictly speaking a macronutrient, but it plays an equally important role in your health. They are indigestible components of plant-based foods and have many positive effects on your body.
Fibre promotes healthy digestion by stimulating intestinal movement and ensuring the smooth transport of chyme. They bind water and swell in the intestine, which leads to a longer feeling of satiety. They also serve as food for the good intestinal bacteria and thus support a healthy microbiome.
Foods particularly rich in fibre are wholemeal products, legumes, vegetables, fruit and nuts. Aim for at least 30 g of fibre per day by including a portion of these foods with every meal. Your gut will thank you!
Balanced diet
A balanced diet provides you with all macronutrients in an optimal ratio. The German Nutrition Society recommends around 50% carbohydrates, 30% fats and 20% proteins. This may vary slightly depending on your individual needs, age and activity level.
It is important that you choose high-quality, nutrient-rich foods. Favour complex carbohydrates, vegetable oils and lean protein sources. Combine all three macronutrients in every meal if possible. This will keep you performing, healthy and vital. Your body will thank you for it!
Optimise macronutrient intake with drinking meals
To ensure a balanced intake of all macronutrients, drinkable meals from Saturo offer a practical and efficient solution. They are specifically designed to provide a balanced amount of proteins, carbohydrates and healthy fats, which are essential for promoting brain health and cognitive function. With astronaut food from Saturo, you can make sure your body gets the nutrients it needs, regardless of your busy lifestyle or specific nutritional needs. They are a convenient way to supplement your diet while supporting your body and mind.
Frequently asked questions
What are macronutrients and micronutrients?
Macronutrients are proteins, carbohydrates and fats. They provide energy and form the basis of our diet. Micronutrients, on the other hand, are vitamins, minerals and trace elements that the body only needs in very small quantities, but which are vital for many metabolic processes.
How many macros do I need?
The need for macronutrients varies from person to person and depends on factors such as age, gender, body size and weight, activity level and state of health. The rule of thumb is 0.8-2g of protein and 3-5g of carbohydrates per kg of body weight per day and 0.8-1.5g of fat per kg of body weight. For a more precise determination of personal requirements, special calculators or advice from a nutrition expert are useful.
How important are macros for losing weight?
The correct distribution of macronutrients can support weight loss success. Protein is particularly important as it satiates, stimulates the metabolism and promotes muscle maintenance. Complex carbohydrates provide long-lasting energy. Healthy fats improve vitamin absorption and also have a satiating effect. However, a calorie deficit is crucial - you need to take in less energy than you use. A balanced macronutrient distribution can help to maintain this deficit as hunger-free and as long-lasting as possible.
