Basic Sports Nutrition: Macronutrients

July 12, 2017


There are 03 main groups of foods called macronutrients: carbohydrates, proteins and fats/lipids. We will see what is the role of macronutrients in athletic performance. The right performance of the body depends on these, and the amount that we provide every day of each of them.

Carbs, fats and protein:

Generally, carbohydrates are the ones that provide energy for short and long term and they are the only ones in charge of feeding the brain and the main organs of the body. Carbohydrates also fuel muscle tissue and they are the first line of defense against caloric expenditure we suffer during training. Fats/lipids are in charge of providing long term energy sources, protecting our organs from physical damage, regulating bodily functions, transporting hormones and absorbing most micronutrients (they are not only intended to make us look fat). Lastly, protein is the macronutrient that acts as a firewall against bacteria and diseases and creates new tissue by repairing and building muscle

There is also a newly 4th group, which is called fiber. Fiber is a subcategory inside carbohydrates, but since it has gained so much attention in the last years for its benefits in regulating the body’s gastrointestinal tract functions, and absorbing some important nutrients correctly, it is now considered one of the macronutrients. Fiber is found in two forms, soluble and insoluble and they are both beneficial for us and mainly come from vegetable sources. Here you can know more about fiber and complex carbs.

Basic Functions of the Energy Substrates:

Carbs (4kcal/gr):

  • Fuel the working muscle
  • Cholesterol and fat control
  • Digestion assistance
  • Nutrient and water absorption aid
  • Maintenance of steady blood sugar

Protein (4Kcal/gr):

  • Energy source
  • Providing amino acids
  • Developing new tissue
  • Maintaining existing tissue
  • Enzymes, antibodies and hormones production
  • Water and fluid balance in cells and tissue
  • Transport of vitamins, minerals and fat

Fat (9Kcal/gr):

  • Transport of fat-soluble vitamins
  • Transport of amino acids
  • Basic fuel provider
  • Satiety control
  • Hormone creation opportunity


This basic knowledge will help you understand better the posts in page. Hope you find it useful.


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1 Comment

  • Reply Joanna August 7, 2017 at 8:22 pm

    Muy bien explicado. Básico para quienes necesiten saber la composición los alimentos y sus calorías .

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