Nutrients. Macro and micronutrients

Carbohydrates

Many have heard about diets that exclude carbohydrate- rich foods from the diet . These diets certainly have their advantages, but when working with mass gain, they will do more harm than good, since muscle growth requires not only protein, but also carbohydrates in sufficient quantities.

The human body needs to get about 40-45% of its daily calories from carbohydrates. Accordingly, to calculate the daily calorie balance, it is necessary to take into account that 1 gram of protein is 4 kcal, 1 gram of fat is 9 kcal. We calculate and divide the resulting value by 4 (and 1 gram of carbohydrates contains exactly this amount of calories).

Rice, millet, buckwheat and oatmeal porridges and, of course, legumes are famous for their high carbohydrate content.

A lack of carbohydrates in the diet can lead to weakened mental activity, disruption of the central nervous system and muscle atrophy. Excess carbohydrates, in turn, lead to the development of diabetes, metabolic disorders and, subsequently, obesity.

Water

Water is a vital component of any diet. It helps normalize all metabolic processes, promotes protein absorption, and enriches muscle cells with amino acids.

The daily water intake rate is calculated based on the formula, in which for every kilogram of your own weight there is 30 ml of water.

Excessive water consumption can lead to swelling and problems with the genitourinary system, and dehydration of the body leads to disastrous consequences and death.

Micronutrients

Nutrients that our body needs in small quantities and that are measured in fractions of grams are called micronutrients.

Vitamins

Minerals

Mineral substances, unlike proteins, fats and carbohydrates, do not have any energy value. However, they provide the constancy of osmotic pressure, which is the main and necessary condition for the vital activity of tissues and cells. Mineral substances participate in the transmission of nerve impulses and provide blood clotting, are the material for the construction of bone and dental tissue.

Minerals are divided into macro- (Ca, P, Mg, Na, K, Cl, S) and microelements (Fe, Zn, J, F, Cu). The first group is found in the body in large quantities, while the second is represented in small quantities.

The balance of macro and micronutrients can and even should be maintained at the required level with the help of a well-designed diet. After all, these are the nutrients that are responsible for the health, beauty and performance of your body.