DELIVERY: DE, BE, NL - 100% HALAL - FRESH - FREE DELIVERY FROM €150
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DELIVERY: DE, BE, NL - 100% HALAL - FRESH - FREE DELIVERY FROM €150
Macronutrients are the nutrients your body needs in large quantities, such as proteins, carbohydrates, and fats. Micronutrients, such as vitamins and minerals, are equally important but are consumed in smaller amounts. The difference lies primarily in their amounts and functions in your body. For athletes, a good balance of macronutrients is important for performance and recovery, while micronutrients contribute to your overall health.
There are three types of macronutrients your body needs: carbohydrates, proteins, and fats.
Carbohydrates: fuel for your body
Carbohydrates are your body's main source of energy. They're converted into glucose (blood sugar), which provides energy to your body's cells, especially your muscles and brain. When you're active, carbohydrates are often the first source of energy your body uses.
Carbohydrates can be divided into two main types: simple and complex carbohydrates.
Simple carbohydrates consist of one or two sugar molecules. They are quickly absorbed into your bloodstream, leading to a rapid spike in blood sugar. Examples include table sugar, candy, and soda, but fruit also contains natural sugars (fructose).
Complex carbohydrates consist of long chains of sugar molecules and are broken down slowly, resulting in a steady and long-lasting energy supply. Examples include whole grains, oatmeal, quinoa, and sweet potatoes.
The role of carbohydrates in sports meals: Carbohydrates are crucial for athletes. They supply the muscles with glycogen, a form of stored glucose used as fuel during intense workouts. Without sufficient glycogen reserves, you fatigue more quickly, which can limit your performance. Therefore, it's important to eat enough carbohydrates, especially before or after strenuous workouts.
Pre-workout: Complex carbohydrates such as oatmeal or whole wheat pasta can provide long-lasting energy during a long training session.
Post-workout: Simple carbohydrates, such as a banana, can help quickly replenish glycogen stores.
Proteins are made up of amino acids, the building blocks of muscles, tissues, and organs. They are essential for recovery and muscle building, especially after physical exertion. Your body needs a constant supply of protein to repair damaged muscle tissue and build new muscle.
Types of proteins
Proteins can come from both animal and plant sources. Animal proteins such as meat, fish, eggs, and dairy contain all the essential amino acids your body needs. They are complete proteins, meaning they contain all nine essential amino acids that your body cannot produce on its own. Plant proteins such as beans, lentils, tofu, and quinoa often don't contain all the essential amino acids, but by combining different plant protein sources, you can still achieve a complete amino acid profile.
The role of proteins in sports meals
For athletes, protein is essential for muscle recovery and building. After an intense workout, micro-tears develop in the muscles, and protein helps repair these tears and help them bounce back stronger. Consuming sufficient protein after a workout promotes muscle recovery and reduces muscle soreness.
Pre-workout
Protein can help minimize muscle breakdown during exercise, especially if you're doing strength training. Eating a meal with chicken or fish a few hours before your workout can be a good choice.
Post-workout
A quick source of protein like a protein shake can help with muscle recovery immediately after your workout.
Protein requirements for athletes
Protein requirements vary from person to person, depending on goals such as muscle building or fat loss. Generally, it's recommended that athletes consume approximately 1.6-2.2 grams of protein per kilogram of body weight per day to achieve optimal results in muscle building and recovery.
Fats are a concentrated source of energy and play an important role in the absorption of fat-soluble vitamins (A, D, E, and K), hormone production, and organ protection. Although often avoided in diets, healthy fats are essential for a well-functioning body.
Types of fats
Fats can be classified into saturated, unsaturated and trans fats.
Saturated fats are mainly found in animal products like meat and dairy. Although they provide energy, it's recommended to moderate your intake, as too much saturated fat can contribute to cardiovascular disease.
Unsaturated fats are the healthy fats found in vegetable oils, nuts, avocados, and fatty fish like salmon. They help reduce inflammation and are beneficial for your heart health.
Trans fats are unhealthy fats often found in processed and fried foods. They increase the risk of heart disease and should be avoided as much as possible.
The role of fats in sports meals
Fats are a slower, but long-lasting, energy source. They burn more slowly than carbohydrates, but they provide a stable source of energy, especially during endurance training. Fats also aid in the recovery process by reducing inflammation.
Pre-workout
Healthy fats, like avocado, can provide a stable energy source for longer workouts.
Post-workout
While the emphasis is often on carbohydrates and proteins after a workout, fats contribute to overall health and the recovery process. Omega-3 fatty acids, such as those found in salmon or fish oil, are anti-inflammatory and promote recovery.
A good balance of carbohydrates, proteins, and fats is essential for optimal performance and health. The right ratio depends on your personal goals, such as losing weight, building muscle, or improving endurance. By planning your meals well, for example, through meal prep or using ready-made sports meals, you can ensure you always get the right macronutrients to achieve your goals.
Your macro distribution depends heavily on your personal goals. A general guideline for athletes, for example, is 40% carbohydrates, 30% protein, and 30% fat. However, this can vary depending on your body type, activity level, and goals.
If you want to lose weight, you'll want to reduce your calorie intake while still getting enough protein to maintain muscle mass. A typical macronutrient breakdown for weight loss is 40% protein, 30% carbohydrates, and 30% fat. Fat contains by far the most calories. If you want to eat a little more, you can choose to reduce your fat intake here our meals to lose weight.
Cutting weight requires a higher protein intake to maintain muscle mass while losing fat. A 40% protein, 40% carbohydrate, and 20% fat ratio often works well. Because fat contains more energy, it can be helpful to reduce this slightly here our meals for dry training.
For muscle building, it's important to be in a calorie surplus. You need more carbohydrates for energy during heavy workouts and protein to increase muscle mass. A bulking macronutrient breakdown might be 50% carbohydrates, 30% protein, and 20% fat. Do you struggle to eat more? Then it might be helpful to eat more fats because they contain more calories here our bulking meals.
Endurance athletes, such as marathon runners or cyclists, require a higher amount of carbohydrates to maintain their energy levels. A good guideline is 60% carbohydrates, 20% protein, and 20% fat here our meals for endurance athletes.
Meal prep is all about planning and efficiency. By calculating your macros in advance and knowing which foods support your goals, you can plan your meals to stay exactly within your nutritional targets. At Prep The Food , we offer ready-made sports meals, precisely tailored to your macro needs, so you can focus on your training and performance.
Macronutrients play a crucial role in your diet and performance. Finding the right balance that suits your goals allows you to get the most out of your food, whether you're losing weight, building muscle, or improving your fitness. With our ready-made meals Prep The Food makes meal prep easy and helps you get the most out of your macros and time.
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