Practical Applications; Protein, Carbohydrates and Fat In a Nutshell
Despite the discernible intelligence that we eat what we eat because it tastes good and at certain times of the night the only function of food is to curve one’s inebriated craving for grease, cheesy chips and reconstituted Turkish meat on a stick… there is considerable evidence that the protein, carbs and fat that we eat may serve all a larger function that just to stave off the, ‘hangry’ intoxicated outbursts.
For the means of presenting a more, ‘digestible’ (apologies) source of information amongst what is otherwise a minefield of conflicting and confusing jargon within the fitness industry I have confounded a few of the more important and prevalent functions for each of the aforementioned macronutrients, (or, ‘macros’ with a few extra syllables for those who can be bothered…) and listed them separately below. Don’t over complicate it, don’t confuse yourself, ignore the hype you read and remember… in terms of fat loss, (which is thus 80% of the likely readers of the post, should I expand this to include muscle gain too then it remains still applicable and now, boom, applies to 100% of readers) nothing outweighs total energy balance… calories in vs calories out will dictate both.
(Sequential updates will follow in which I will be discussing health, performance, biochemical, hormonal and other benefits of each macronutrient in further detail..)
Protein
Produce antibodies for the immune system
Produce the required enzymes for many chemical reactions in the body, (blood coagulation, digestion and absorption, contractibility/excitability of muscle fibres)
Source of fuel when muscle glycogen levels are low, (not having breakfast and going for a morning stroll is unlikely to elicit this response, don’t panic your gains shan’t all waste away without your 20 egg white omelette in the morning)
Component of peptide hormones, (glucagon, parathyroid and thyroid hormone, growth hormone, adrenocorticotropic hormone, antidiuretic hormone, and the formidable enemy…insulin)
Component of transport proteins, (e.g. haemoglobin)
And finally, the one the we’ve all been waiting for… component of structural hormones, all aboard the gain train. These include; contractile proteins for muscle tissue, (actin and myosin) along with fibrous tissues as those found in connective tissue, skin, hair and nails. Namely collagen, elastin and keratin.
Fat
Contains almost twice the energy, (kcals) weighs less, and is easily transported and stored compared to glucose and protein thus serves as an ideal source of fuel, (the ability of one to be able to switch efficiently between fuel sources is dependent upon a number of factors and is an ability to which the evidenced based community is watching intently, thus shall be discussed in greater depth in it’s own post)
Phospholipids, (a specific type of fat) makes up a part of the composition of cell membranes.
Critical for the transmission of nerve signals the generate muscle contraction
Without the consumption of fat, the vitamins of A, D, E and K cannot be transported.
Provides cushioning and support for the protection of vital organs and insulation from the thermal stress of cold environments. Although many may also see the, ‘cushioning’ provided from fat stored in other places… opinions split as to the extent to which this remains to be a perk.
Empties more slowly from the gut, hence pertaining to the argument of aiding one in feeling, ‘fuller for longer’... no bias or copyright intended, apologies M&S.
Carbohydrates
Provide energy to the cells of the body. Of particular importance for the brain.
Facilitates the body’s metabolism of fat
Spares muscle protein.
