What Are Macronutrients? | Macros Explained
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- Опубліковано 10 вер 2024
- Macronutrients are nutrients that are required in large quantities as part of our diet.
The three macronutrients required by humans are:
Carbohydrates
Proteins
Fats
Energy is provided by each macronutrient in the form of calories (kcal). The approximate amount of calories each macronutrient provides per gram (g) is as follows:
Carbohydrates (1g) = 4 kcal
Proteins (1g) = 4 kcal
Fats (1g) = 9 kcal
Carbohydrates
A carbohydrate is a biomolecule that is made of carbon, oxygen and hydrogen atoms. The hydrogen and oxygen atoms have a ratio of 2:1; much the same as water, albeit with a few exceptions, which may explain the significant loss of water weight on low carb diets such as the ketogenic diet.
Technically speaking, carbohydrates are the hydrates of carbon (hence the name).
The term carbohydrate is synonymous with saccharide - a group that includes cellulose, sugar & starch. The saccharides are split into four main groups:
Monosaccharides
Disaccharides
Oligosaccharides
Polysaccharides
Monosaccharides and disaccharides are commonly referred to as 'sugars' and are usually recognizable by names with the suffix "-ose." E.g., glucose. Oligosaccharides and polysaccharides are typically polymers of simple sugars like monosaccharides, the amount of which is between 3-10 monosaccharides for oligosaccharides and more than 10 for polysaccharides.
Polysaccharides are what make up your glycogen stores in your muscles and liver.
Proteins
Proteins are macromolecules (aka large bio-molecules) made up of one or more long chains of amino acid residues. A protein is made up of at least one long polypeptide (a linear chain of amino acids residues). Short polypeptides containing less than 20-30 residues are considered as peptides (or oligopeptides) and not as proteins.
Once a protein is formed, it will exist for a certain period of time (ranging from minutes to years, but for most proteins in human cells it is 1-2 days) before becoming degraded and ultimately recycled through a process known as protein turnover.
Many proteins act as enzymes that catalyze biochemical reactions. As such, they are incredibly important to metabolism.
In humans, proteins are fundamental in the diet to provide the essential amino acids that cannot be otherwise synthesized from within the body itself.
Protein is commonly known for its role in the growth and repair of our bodies and those looking to build muscle mass often favour higher amounts of protein in their diets for this reason.
Fats
Fats, also known as triglycerides, are all esters of the alcohol glycerol and fatty acid chains. Fats in the wider sense are commonly synonymous, and placed under the broad umbrella of lipids (as not all lipids are triglycerides). However, in the stricter sense, fats are lipids that are solid at room temperature, whereas oils are lipids that are liquid at room temperature.
Fats undertake structural and metabolic functions, and as such, they are a necessary part of the human diet. This is due to the fact that some essential fatty acids are not synthesized by the human body, so consumption is important.
Fat-soluble vitamins such as A, D, E, and K can only be digested, absorbed and transported in conjunction with fats. Fats play a fundamental role in promoting healthy cell function, protecting organs against shock, maintaining body temperature, and maintaining healthy hair and skin.
Fatty acids tend to be described based on length:
SCFA = Short Chain Fatty Acids
MCFA = Medium Chain Fatty Acids
LCFA = Long Chain Fatty Acids
VLCFA = Very Long Chain Fatty Acids
Fats and oils are categorized dependent on their molecular structure - in particular, the number and bonding of carbon atoms. Saturated fats have no double bonds between the carbons in the chain, whereas unsaturated fats have one or more double bonds between the carbon atoms (those with multiple double carbon bonds are referred to as polyunsaturated fats). Unsaturated fats can be split into cis fats and trans fats; the latter of which is rare in nature.
Studies favor cis unsaturated fats over saturated fats in regards to cardiovascular health.
"Lifestyle advice to all those at risk of cardiovascular disease and to lower risk population groups should continue to include permanent reduction of dietary saturated fat and partial replacement by unsaturated fats"
- Hooper et al 2015
However, trans fat, a form of unsaturated fat, has been found to increase the risk of cardiovascular disease. It is advised generally to replace trans and saturated fats with monounsaturated and polyunsaturated fats in your diet.
Despite Hooper et al's findings in 2015, an article published in the British Medical Journal in 2016 found that dietary saturated fat was of no consequence to the health of one's heart.
Hi Viewer. Thanks for taking the time to watch my video! Whilst I have got you here I would really appreciate any suggestions for things you want to see explained! I already have so many ideas but a few more cant hurt!
Thanks in advance, and have a great day!
good1
Excellent!! No extraneous information. You get right to the point.
Don’t listen to the comments that say you’re going too fast. Those people can always hit pause or rewind.
Other youtubers can take a lesson from your videos.
Yeah, but making people having to constantly pause and rewind isn't a really good idea if you want them to keep watching your videos
@@Alanpoetathen use the feature that slows down playback
A bit too fast but useful information :)
Thank you it's too fast but still understood
Way to fast lol
Slow the speed 😁 and may be better
.75x speed works well
This needs more recognition
Thank you for making this easy to understand!
Bro I love this! Being a scientist myself this is definitely the type of content I'd support!! I'll definitely send the students I tutor here for this and related videos! Happy to see what this channel turns into 🤟🏾 keep up the good work bro! This is really good!
Ayyy thank you Erwin! Appreciate the feedback and support man
This video is really helpful to understand the basics knowledge about Macronutrients. These are nutrients that provide calories or energy and are required in large amounts to maintain body functions and carry out the activities of daily life. We divide these into three categories : Carbohydrates, Proteins and fats. These three things are necessary for our daily life. Carbohydrates are the body's main source of energy. In their absence, your body will use protein and fat for energy. It may also be hard to get enough fibre, which is important for long-term health.
Protein is an important building block of muscle, bones, cartilage and skin.
Fats are necessary to absorb fat soluble vitamins in our body.
The video is helpful to understand the basics of macros and more information needs to be included.
Fantastic overview!
saul goodman is a great teacher
This help me to pass my grade 12 last year .
good
Woah woah slow down there 😅
😂😂😂
Бека крутой и Арсен тоже
I love this
I learnt from it😊
Hey, Adam your content is Great man. Can you please tell me which software do you use to sketch the content in video ?
Hey appreciate the support - The Software is called VideoScribe
the explanation is good but i think it's a little bit too fast
slow down the video lol
awesome , great explanation = LEGEND
Awesome video presentation scheme! Thanks 🙏
bro you're video was great
Really helpful video, used for revision. Let’s hope I pass.
🎉🎉
Nice vid I subbed man
Nice bro ❤️❤️❤️❤️
thanks adam
2:47 is he saying “Fats… are all esters of the alcohol, glycerol, and fatty acid chains…” OR “…all esters of the alcohol glycerol and fatty acid chains…”
Is alcohol part of a list, or is he referring to glycerol as an alcohol?
If oligo- and polysaccharides are polymers, then mono- and disaccharides are their monomers.
I have a bias for the life and physical sciences lol. But maybe geography and history and sociology could be included too. Have you ever seen the "Crash Course" videos?
I haven't I will check them out! And yeah I plan to have all sorts of things explained!
Polysaccharide are complex not simple
For me your're too fast 😔😔 ...but the informations are very resourceful
really interesting and clear thanks
bless
Carbs - Energy
Protein - Repair
Fats -? I got, they are needed for overall health of cells??????
👌🏻
Да я с Арсеном согласен
this is great.... can i get references please??
people who are on carnivore diet do not consume foods that have carbs..
Yeah... because this video was about people on extreme diets.
Most people consume fats, carbs and protein.
what the dog doing
Alcohol is the black sheep of the macronutrient family. He’s just hanging out with his 7 calories per gram, a prime example of that embarrassing sibling nobody wants to talk about.
A guy you can trust That just makes alcohol even more of a black sheep of the macro family. Even less cool than their adoptive brother, exogenous ketones.
Keren ih
Thank u sir u wer my presentation
Who else here is here for study purposes like me
hi
That hurt my brain.
Please explain what happens to the large banks of batteries in electric cars when charging and discharging and how they are recycled.
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Stop with the analysis of a terrible granny remake someone decided to make cuz of peppa pig
@@DeluxeRiceCombo w h a t
You forgot to mention that Amazon is a for-profit business. That seemed the natural progression. B-
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Rapper man ka sir haha
Too fast
slow the video down lol
Way to fast, no time to read… slow your video down. I stopped watching.
You can go to the settings and change the “Playback Speed.” … next to/ and use “closed captioning,” as well.
v
adam confuses
K D misunderstands
Cmon man this was great.
great video but...TF does trump have to do with this? lol
Wow, didn't know cis could be used for something other than gender.
You didn’t draw that
Nor did I claim to. The software comes with many preset graphics or you can upload .svg files. I did edit, write and record it all though so I fail to see the point you are getting at.
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