Macronutrients are the foundation of your diet
When you start a long run, have an intensive yoga session ahead of you or just want to get through your day focussed, your body needs energy. Lots of energy. But where does it get it from? And what actually happens to the things you eat?
The answer lies in the macronutrients - carbohydrates, fats and proteins. They are the three big players in your diet that your body uses every day to function, regenerate and keep you fit. And although everyone has heard of them, surprisingly little is known about how these substances actually work - and how you can make the most of them.
Carbohydrates - sugar with a system
Basically, carbohydrates are nothing more than sugar - in different forms and chain lengths. In your body, they are broken down into glucose, a simple sugar that serves as fuel in every cell. The brain and muscles in particular love glucose because they can quickly draw energy from it.
But not all carbohydrates are the same. The decisive factor is how quickly they enter the bloodstream - and what else comes with them. Here is a brief overview, embedded in the wider context:
- Simple sugars (e.g. glucose, fructose) cause blood sugar levels to rise quickly. They provide quick energy - but also quick lows. Ideal for hypoglycaemia or during intense exercise.
- Polyunsaccharides (e.g. starch in potatoes or wholemeal products) are digested more slowly. They provide constant energy, keep you full and have a more favourable effect on blood sugar levels.
- Fibre is technically also a carbohydrate - but it is not digested. Instead, they keep the intestines going, promote healthy gut bacteria and delay sugar absorption.
The interaction of these forms determines your energy availability. It is therefore not only important how many carbohydrates you eat - but which ones.
Fats - more than just calories
Fats have long had an image problem. Wrongly so. They are essential - i.e. vital - and play a central role in energy metabolism, especially during periods of rest or prolonged exercise. They are not only a source of energy, but also a component of every cell membrane, a carrier of fat-soluble vitamins (A, D, E, K) and important starting materials for hormones.
The role of unsaturated fatty acids is particularly exciting - especially omega-3 fatty acids. They have an anti-inflammatory effect, protect the heart and blood vessels and even influence the function of nerve cells.
To give you a better idea, here is a sensible categorisation:
- Saturated fatty acids: Are mainly found in animal products (butter, meat, cheese), are considered unproblematic in moderation, but in excess are a risk factor for cardiovascular diseases.
- Monounsaturated fatty acids: Found in olive oil, avocados or nuts and are considered "good fats" - they have a favourable effect on cholesterol levels.
- Polyunsaturated fatty acids: These include omega-3 and omega-6. Omega-3 fatty acids from oily fish or linseed are considered to be particularly beneficial to health.
- Trans fats: Are produced industrially during the hardening of vegetable fats - and should be avoided wherever possible (in fast food, baked goods, convenience products).
The key is not to avoid fat altogether - but to get the ratio right. A low-fat diet may work in the short term, but in the long term it can lead to deficiency symptoms - for example in the absorption of fat-soluble vitamins.
Proteins - master builders of your body
Without protein, there are no muscles. But also no skin, no enzymes, no hormones - and no functioning immune defence. Proteins are the structural and functional building blocks of your body.
What many people underestimate: It's not just athletes who need protein. Anyone who wants to lose weight, regenerate or simply stay healthy is also dependent on a regular and sufficient protein intake. This is because your body cannot store proteins - unlike fat or carbohydrates. It is therefore dependent on a daily supply.
What is important here:
- Amino acids are the building blocks of proteins. There are 20 different ones - 8 of which are essential and must be obtained from food.
- Biological value describes how well a dietary protein can be converted into the body's own protein. Animal proteins (e.g. from eggs, fish or quark) generally have a higher biological value than plant proteins.
- Combination of plant sources (e.g. rice + beans) can significantly increase the biological value - important for vegans.
Protein requirements vary: In everyday life, 0.8 g per kilogramme of body weight is often sufficient, while active athletes need 1.2-2.0 g - and it can be even more during intensive training phases or when building muscle.
Timing is everything - and the body needs time
An important point that is often forgotten: The body does not adapt to new diets overnight. If you switch from low-carb to more carbohydrates, increase your protein intake or reduce fats, you won't notice a change immediately. Metabolic processes are finely regulated - and it often takes weeks for enzymes, hormones and cell processes to adjust.
Patience is required, especially with macronutrients. Over time, the body learns to handle glucose more efficiently, burn fats better and utilise proteins more effectively. A short-term "crash diet" is of little help here - sustainable changes require repetition, continuity and good planning.
It's all in the mix - and awareness
Macronutrients are more than just a source of calories. They are biochemical tools that shape, fuel and repair your body. If you understand how they work, you can exert a targeted influence - on energy levels, training performance, regeneration and long-term health.
The key question is therefore not: "Low carb or high protein?"
Rather: "What do I need - in this phase of my life, with this training goal, with these requirements?"
And this is exactly where this series comes in.