Functions of Macronutrients and Micronutrients

Macronutrients

Carbohydrates

• Primary energy source for the body
• Essential for brain function and muscle activity
• Found in foods like bread, pasta, rice, and fruits
• Functions:
  1. Immediate energy source during exercise
  2. Stored as glycogen in muscles and liver
  3. Spares protein from being used for energy

Athletes should consume carbohydrates before and after exercise to maintain glycogen stores and optimize performance.

Proteins

• Building blocks of body tissues
• Made up of amino acids
• Functions:
  1. Growth and repair of tissues
  2. Formation of enzymes and hormones
  3. Maintenance of fluid balance
  4. Transport of nutrients
  5. Immune system support

The body can't store protein like it stores carbohydrates and fats, so regular intake is necessary.

Fats

• Most concentrated source of energy
• Functions:
  1. Energy storage
  2. Protection of vital organs
  3. Insulation
  4. Transport of fat-soluble vitamins
  5. Source of essential fatty acids

Water

Water is essential for many bodily functions, making up about 60% of the human body.

1. Hydration and Fluid Balance

• Role: Maintains fluid balance, regulates electrolyte levels, and ensures cells function properly.

2. Thermoregulation

• Role: Helps control body temperature through sweating and evaporation.

3. Nutrient Transport

• Role: Transports nutrients and removes waste through blood and lymph.

4. Digestion and Absorption

• Role: Aids digestion, nutrient absorption, and the breakdown of food.

5. Joint Lubrication

• Role: Lubricates joints and reduces friction during movement.

6.Detoxification

• Role: Helps eliminate waste products through urine and sweat.

7. Chemical Reactions

• Role: Supports metabolic reactions and enzyme activity.

8. Cognitive Function

• Role: Maintains brain function, concentration, and mental clarity.

9. Blood Circulation

• Role: Supports blood volume and reduces strain on the heart.

Water is vital for hydration, temperature regulation, digestion, joint function, detoxification, and overall health. Proper hydration is crucial for optimal body performance.

Micronutrients

1. Vitamins

Vitamins are organic compounds that are essential for various metabolic processes in the body. They can be classified into fat-soluble vitamins (A, D, E, K) and water-soluble vitamins (B-complex vitamins and vitamin C).

Fat-Soluble Vitamins

• Vitamin A (Retinol)
  • Role: Essential for vision, immune function, skin health, and cell growth.
  • Sources: Carrots, sweet potatoes, spinach, and liver.
• Vitamin D
  • Role: Important for calcium absorption, bone health, and immune system support.
  • Sources: Sunlight, fortified milk, fatty fish, egg yolks.