Boost Your Energy with a Macronutrient Upgrade
It’s 3:00pm, the energy from your lunchtime bagel and coffee are wearing off and you’re ready for a big nap while sitting at your desk. Not sure why you’re so exhausted, you reach for another cup of coffee and a granola bar hoping it will give you that energy boost you need to finish your work and rush the kids to their afterschool activities. Instead, you find yourself cranky with an annoying headache by the time your work day wraps up. If this sounds familiar, your meals might need a macronutrient upgrade. Macronutrients, or “macros,” refer to the main categories that make up our food: protein, fats, and carbohydrates.
Protein
Protein seems to be the superstar macronutrient that most people agree we need in our diets, and for good reason! It is the main building block for all structures in your body including muscles, organs, skin, tendons, and bones. It is also involved in the production and regulation of important hormones, neurotransmitters, and enzymes that are constantly working to keep your body healthy. Small molecules known as amino acids link together to form what we recognize as protein chains. Our bodies are able to produce some amino acids, but there are some that can only be obtained through diet called essential amino acids. Consuming adequate amounts of these essential amino acids is important, and the correct amino acid profile can be found in most animal proteins such as meat, eggs, fish, and dairy. Vegetarians and vegans who avoid animal products require more planning to ensure that they are getting enough essential amino acids and overall protein. If you follow a plant based diet, it may be beneficial to check out these vegan and vegetarian high protein foods.
Protein plays a significant role in satiety and avoiding that dreaded “hangry” feeling that sets in between meals. Protein needs vary for each individual based on age, activity level, body composition, performance goals and overall health status. For the general population, recommended daily intake falls close to the 0.5 - 0.7 grams per pound of body weight. Those who are athletes, pregnant, healing from injury or surgery, or are older adults tend to require higher amounts of protein to support activity levels and prevent muscle atrophy.
Carbohydrates
Perhaps one of the most controversial macronutrients, the primary role of carbohydrates is to provide your body with ready-to-access energy through the breakdown and conversion of carbohydrates into glucose. Dietary carbohydrates can be split into three categories: fiber, starches, and sugars, each of which serves an individual role in health and energy balance.
When we eat carbohydrates, they are broken down into glucose which enters the bloodstream and is either taken in by your cells and used as a fuel source or it is stored for later use in the liver and muscles as glycogen. Although energy can also be produced from other sources including fat and protein, carbohydrates tend to be the body’s preferred and most efficient source of energy. Throughout the day, the liver releases glycogen to help maintain normal blood sugar levels between meals and prevent you from experiencing hypoglycemia or low blood sugar. Unlike in the liver, glycogen that is stored in the muscles can only be utilized by the muscles in times of exercise or muscle growth. If your liver and muscle storage levels are full, the body converts excess glycogen (or carbohydrates) into triglycerides which are stored as fat.
Not all carbohydrates are created equally. The quality of carbohydrates can be divided into two broad categories: “whole or complex” vs. “refined or simple”. Whole or complex carbohydrates are unprocessed foods in their natural form that provide you with a source of dietary fiber, vitamins, and minerals. Examples of whole food carbohydrates include whole grains, potatoes, fruit, vegetables, and legumes. Refined or simple carbohydrates are generally highly processed and typically stripped of their nutrients, including fiber, and frequent consumption of these foods may contribute to the development of chronic diseases like Type 2 Diabetes. Examples of refined carbohydrates include pastries, sugar, sugar-sweetened drinks, white bread, white pasta, soda, and packaged snacks.
Fats
Until recently, fats were painted as the bad guy. Years of misinformation has led Americans to reduce their intake of fat, and instead increase their consumption of added sugars and processed carbohydrates. This in turn has resulted in increased inflammation, and a sicker population overall. Science now shows that fat is the macronutrient that is responsible for keeping hormones happy and functioning, proper vitamin absorption, supporting a healthy menstrual cycle, providing structure for our cells, and is a slow burning source of energy for organs like the brain and the heart. Fats can be divided into three main categories: saturated fats, unsaturated fats, and trans fats.
Saturated fats contain one single bond and are solid at room temperature. Although they often receive a bad rap, saturated fats can be a healthy addition to your diet if they come from whole foods sources rather than processed foods. Healthy sources of saturated fats include butter, coconut oil, ghee, tallow, whole milk, cheese, and meat.
Unsaturated fats are another healthy source of fat that are typically liquid at room temperature and are less stable than saturated fats. Healthy sources of unsaturated fats include olive oil, avocados, nuts and seeds, and the resulting oil pressed from these foods.
Trans fats are fats that should be limited in your diet as consuming these may increase your risk for heart disease and arteriosclerosis. Sources of trans fat typically include packaged foods like cakes, frostings, fried foods, canola oil, margarine, and anything that reads “partially hydrogenated” or “fully hydrogenated” on the label.
Having a source of healthy fat at each meal is essential for energy balance as they can help to slow down the absorption of glucose, provide slow burning energy, and maintain satiety between meals.
Our bodies work best when we eat a varied and well balanced diet including all three macronutrients. Finding the right balance of each macronutrient for your individual body can take some time and practice as what works best for one person might not be the best option for you. That’s what we call bio-individuality! Some clues that help to know whether you have found your ideal macronutrient balance include improved and consistent energy throughout the day, no longer feeling hangry, reduced snacking between meals, decreased food cravings, better quality sleep, and improved recovery from exercise. A good place to start when identifying what works best for you might look like consuming 30% of your daily calories from protein, 30% of your daily calories from fat, and 40% of your daily calories from whole-food carbohydrates, and adjusting from there.
Nutrition can be confusing, but it doesn’t have to be. Consider our Stability Now essential curation specifically selected with important nutrients that nourish your organs responsible for blood sugar balance. Got more questions? Schedule a one-on-one consultation for personalized guidance from one of our experienced, professional practitioners.
Emily Alexander, M.Ed, FNTP
Emily is a Nutritional Therapy Practitioner with Curated Wellness. She is passionate about supporting others in their journey to improve their relationship with food and their body through gentle nutrition, and is a firm believer that understanding the bio-individual components of nutrition is one of the best ways to do so. Emily completed her Master’s of education in health education and promotion with a concentration in eating disorders, and draws from both her educational background and life experience to help her clients improve their energy, understand their bodies, boost their athletic potential, and break down diet myths one at a time. Read more about Emily.
The information presented on this website is intended for educational purposes only. Statements within this site have not been evaluated or approved by the Food and Drug Administration. This content is not intended to diagnose, treat, cure, or prevent any specific condition or disease, nor is it medical advice and should not be considered a substitute for professional medical expertise. Readers of this content are advised to consult their doctors or qualified health professionals regarding specific health conditions or concerns. One should always consult a qualified medical professional before engaging in any dietary and/or lifestyle change or new health program. Curated Wellness does not take responsibility for any health consequences of any person or persons following the information in this educational content.
