Carbohydrates, one of the three macronutrients. Out of all of the three, this specific nutrient is important in providing fuel the body, as well as maintaining/ increasing the glycogen in the body which is important for endurance. According to faqs.org, "carbohydrates are the body's main energy source for all types of exercise." For athletic teenagers who play sports that require a lot of running, and sprinting, being able to have that stamina and endurance to last is all dependent on the amount of carbohydrates that are stored in the body. Carbohydrates are composed of sugar and starches and fiber. Simple sugars fall under the category of monosaccharides, and disaccharides. The monosaccharides are the basic unit such as fructose and glucose. As for disaccharides, it includes sugars such as sucrose, and table sugars. Then, starches and fiber fall under the category of polysaccharides which include food such as bread, potatoes, rice, pasta, just to name a few. For each macronutrient, there are the maximum limit the body can take until the excess amount serves no purpose. So, the recommended daily intake is 300 grams, and when converted to calories, it is 1200 calories.
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Protein, the second of three macronutrients, composed of amino acids; essential and non-essential. Aside from providing energy, this macronutrient is very important in "growth and repair." For athletes, these serves an important purpose because protein is crucial in growing and helping to repair the bones, tendons, ligaments, and muscles. For instance, in soccer, the chances of getting injured are very high due to the continuous sprinting, and also for the fact that it is a contact sport. Therefore, protein plays an important role in strengthening the muscle, helping it grow, and repairing the muscle tissue. For a strength and endurance athlete, the caloric intake is based on a lot of things. Not only for protein, but for carbohydrates, and fats as well. But, the range is from 40 (160calories) - 70 (280calories) grams. Great sources of protein come from milk, fish, poultry, lean red meats, eggs, nuts, beans, just to name a few.
Protein, last of the three macronutrient composed of glycerols and fatty acids. This macronutrient is especially important in protecting the vital organs, supports strong bones, vision, brain, heart, just to give a few facts about the benefits of fats. However, there are a variety of fats, some good and some bad. There are saturated fats, monounsaturated fats and polyunsaturated fats. The bad fats include saturated fats which clog arteries, and raise bad cholesterol levels. The remaining fats are the good fats. Good, healthy sources of fat can be found in coconuts, almonds, beef, salmon, avocados, just to name a few. And, just like the other 2 macronutrients, fats as well have a recommended daily amount. The recommended amount for fats is 65 grams, which is converted into 260 calories.
Links:
http://lowfatcooking.about.com/od/lowfatbasics/a/goodfatsbadfats.htm
http://www.ext.colostate.edu/pubs/foodnut/09362.html
http://www.freefitnesstips.co.uk/the-3-macronutrients-explained.html
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