Utilization of macro-nutrients

The Roles of carbs, proteins and Fat

Carbohydrates

Carbohydrates are the primary suppliers of energy to our bodies. According to a recommendation from the joint body of the German, Austrian and Swiss Nutrition Societies (known as DACH), approx. 50-60% of daily energy should be supplied from carbohydrates. Especially in sport, where more work is done so more energy is consumed, there is a sharply increased requirement for them.
Sportspeople in all disciplines benefit from a carbohydrate-rich diet at all times and in all phases. Depending on the muscular mass, the body can store approx. 400-500 g carbohydrates in the form of glycogen in its carbohydrate reserves (glycogen deposits). During intensive phases of training, this makes it important to start out well prepared with full reserves of glycogen.

Proteins

Proteins consist of amino acids. There are 8 essential amino acids which the body itself is unable to synthesize, and which must therefore be supplied from food.
Proteins are the basis for our entire metabolism and our very existence. It would be impossible to transmit our genetic information without them. Proteins form enzymes which, for example, are essential so that metabolic processes and certain transport processes can run in our bodies. Muscles also consist of proteins, so an adequate intake of protein is indispensable in order to build them up.
People with an average level of activity should take approx. 0.8 g protein per kg of body weight each day. The protein requirement for sportspeople is higher, especially during the strength development phase.

Fat

Fat mainly performs the function of an energy reservoir (fat reserves), but it is also essential in order to forward signals in the nervous system or as a principal component of cellular membranes, to give two examples. Fat only acts as a supplier of energy when it is no longer possible to obtain energy from carbohydrates. In this case, however, fat can provide very large amounts of energy for a very long time, so it is an important source of energy - especially in endurance sports. DACH recommends that less than 30% of the daily energy requirement should be supplied from fat.

Fluids

Water serves many purposes in the human body, such as regulating the body temperature and acting as a transport medium for vital substances. A loss of fluid equivalent to only 2% of the body weight can substantially reduce cognitive and physical performance. A loss of more than 5% creates the risk of nausea and convulsions, and life can even be at risk if more than 10% of fluid is lost.
A valid rule of thumb is: 1-2 liters of fluid per day and approx. 800 ml of fluid per hour during physical activity.

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