The terms calories, proteins, carbohydrates, and fats have become frequently referenced in regard to performance nutrition within the fitness industry. It is important to understand the fundamentals of nutrition before becoming concerned with the complexities.
Calories
A calorie is defined as:
‘The energy needed to raise the temperature of 1 kilogram of water by 1 °C.’
The calorie content of various foods gives an indication of how much energy they contain.
Calorie consumption and expenditure is the key to weight loss, weight maintenance and weight gain.
- Calorie deficit = calories consumed < calories expended
- Calorie maintenance = calories consumed = calories expended
- Calorie surplus = calories consumed > calories expended
Protein
Proteins are made up of amino acids.
They are the building blocks of every cell in the body. Proteins are responsible for the function, and regulation of the body's tissues and organs, making it essential for muscle growth and recovery.
A high protein diet is nearly always correlated with better body composition, health markers and performance.
Protein is found in animal sources such as meat, milk and eggs but is also available in other sources such as lentils, nuts, legumes as well as products such as tofu and soy.
1 gram of protein contains 4 calories.
Carbohydrates
Carbohydrates are sugar molecules.
They are the most efficient macronutrient to fuel the body as they are similar in structure to glucose. Glucose, or blood sugar is the main source of energy for the body.
Complex carbohydrates take longer to break down into glucose providing a more sustained energy source.
The body is able to generate energy from other macronutrients, however, glucose is the body’s preferred fuel source.
Carbohydrate food sources can be found in abundance and include fruits, vegetables, bread, pasta, and rice, amongst many more.
1 gram of carbohydrate contains 4 calories.
Fats
Fats are an energy dense macronutrient.
Fats are vital for vitamin absorption, hormone regulation, brain development and controlling inflammation.
The body is able to utilise dietary fat for fuel in the absence of sufficient carbohydrates. This process is inefficient and does not involve burning stored body fat.
Fats are found in animal sources such as meat, cheese and eggs, as well as nuts, vegetables and vegetables derived oils.
1 gram of fat contains 9 calories.
Prioritising the basic 20% of nutrition will result in 80% of your success when fuelling for performance