• macronutrients: Carbs, fats, proteins
    Health,  Nutrition

    Carbs, fats, and protein: The Macronutrients

    There are macronutrients and micronutrients that are generally considered to have beneficial effects for one’s health. The macronutrients are carbohydrates, proteins (amino acids), and lipids. Macronutrients are nutrients that provide energy and needed in larger quantities than micronutrients. Carbohydrates Carbohydrates are a class of nutrient that provides energy for high intensity exercise, fuel for optimal neurological function, as a primer for fat utilization, and sparing protein (McArdle, Katch, & Katch, 2012). Types of carbohydrates include monosaccharides, disaccharides and oligosaccharides, and polysaccharides. These are organized by their chemical complexity in regards to number of glucose units chemically bonded together (Wardlaw & Kessel, 2002). The latter is considered part of a class…

  • eating carbs to improve muscle mass
    Fitness tips,  Nutrition,  Recovery

    You need to be eating carbs to improve muscle mass

    Many athletes, recreational and competitive are interested in building muscle mass. Most people have spent much time and energy focusing on dietary protein and supplements to reach this goal. However, simply ramping up protein intake will not significantly increase muscle mass. A key component to building mass is carbohydrates — a protein sparing nutrient. The discussion on ingesting adequate carbohydrates versus more protein can be broadly viewed from two points. Muscle tissue maintenance/repair and performance, acutely and chronically. In the literature dietary protein has been extensively studied with its relationship to building and maintaining lean body mass. Often the relationship of carbohydrates and preservation of lean mass is understated. Too little…