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the big three (p)





Macronutrients or “macros” are substances that provide the body with energy, growth, and proper organ functioning. There are three macronutrients—carbohydrates, proteins, and fats.

Protein, found in beef, poultry, fish, beans, and nuts, is essential for building muscle and repairing body tissues. Strength training cause micro tears in the muscles; protein is necessary to trigger the immune response that helps to heal the tiny muscle tears. If you do not consume adequate protein in your diet, muscles loss and other symptoms may result. 

The role of protein:

  • Stimulate muscle growth

  • Tissue repair

  • Produce essential hormones and enzymes

  • Provide energy when carbohydrates are not available

Carbohydrates are the body’s primary source of fuel. The digestive system converts carbohydrate into glucose (also known as blood sugar) and stored in the muscles and liver to later be used for energy. Inadequate carbohydrate intake will result in low energy levels along with other unfavorable symptoms.


There are two types of carbohydrates—simple and complex. Simple carbohydrates are quickest source of energy; they are easily digested in the body. Simple carbohydrates are found in sources such as sugar, corn syrup, candy, honey, and even fruit. Complex carbohydrates are found in sources such as oatmeal, potatoes, pasta, beans, whole grains, and green vegetables.


The role of Carbohydrates:

  • Carbohydrates are the body’s main source of fuel.

  • Carbohydrates are vital to the central nervous system,

  • Carbohydrates are important in intestinal health and waste elimination.


Fat often receives a bad reputation due to its role in weight gain; however, some fats are essential for survival. Consuming an adequate amount of fat in your diet is vital to hormone balance and proper organ function. Studies show that incorporating foods rich in unsaturated fats (good fats) such as raw nuts, olive oils, avocadoes, and fish, can also improve cholesterol levels and decrease risk of heart disease. On the other hand, you have saturated fat (bad fat). These fats are found in foods like butter, dairy, baked goods, and fried foods. 

The role of fat:

  • Hormonal balance

  • Energy (fat is the most concentrated source of energy)

  • Proper organ functioning


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