Question

Describe the significance of carbohydrates, fats, and proteins on health and performance? What are general recommendations for each macronutrient intake? How does body type, health status, and performance goals influence these recommendations?

Answer 1

The body uses three main nutrients to function— carbohydrate, protein, and fat. ... Carbohydrates are used for energy (glucose). Fats are used for energy after they are broken into fatty acids. Protein can also be used for energy, but the first job is to help with making hormones, muscle, and other proteins.

Acceptable Macronutrient Distribution Ranges for Adults (as a percentage of Calories) are as follows:
Protein: 10-35%
Fat: 20-35%
Carbohydrate: 45-65%

Even though tracking calories is easy (requiring you to manage just one number), some people may track macros instead. Tracking macronutrients is more complex as you need to set goals for three intake numbers instead of one. But some people, including those trying to reach fitness goals and those trying to lose weight, find these numbers helpful.

For example, people who are trying to lose weight may find that they can reach their calorie goal with greater ease if they consume more calories from protein. Protein generally provides greater satiety than carbohydrate and may help you eat less overall if you include it at every meal.

People who are managing heart disease or a related condition may track their intake of fat—particularly saturated fat, in order to reduce their risk for a cardiac incident.

And lastly, people who are trying to reach fitness goals may track their macros. For example, endurance runners may try to target a particular carb intake in order to be properly fueled for a race. And strength-trained athletes may watch their intake of protein in order to reach performance goals.