NUTRIENTS MICRO AND MACRO osteoporosis, and certain types of

NUTRIENTS cancer. By making smart food

Reported by: Asrie A. Abdilla choices, you can help protect
yourself from these health
problems.
Importance of Good Nutrition
The risk factors for adult
Your food choices each day
chronic diseases, like
affect your health — how you feel
hypertension and type 2 diabetes,
today, tomorrow, and in the
are increasingly seen in younger
future.
ages, often a result of unhealthy
Good nutrition is an eating habits and increased weight
important part of leading a gain. Dietary habits established
healthy lifestyle. Combined with in childhood often carry into
physical activity, your diet can adulthood, so teaching children
help you to reach and maintain a how to eat healthy at a young age
healthy weight, reduce your risk will help them stay healthy
of chronic diseases (like heart throughout their life.
disease and cancer), and promote
The link between good
your overall health.
nutrition and healthy weight,
reduced chronic disease risk, and
overall health is too important to
The Impact of Nutrition on Your
ignore. By taking steps to eat
Health
healthy, you'll be on your way to
Unhealthy eating habits have getting the nutrients your body
contributed to the obesity needs to stay healthy, active, and
epidemic in the United States: strong. As with physical activity,
about one-third of U.S. adults making small changes in your diet
(33.8%) are obese and can go a long way, and it's easier
approximately 17% (or 12.5 than you think!
million) of children and
adolescents aged 2—19 years are
obese.1 Even for people at a Eat Healthy
healthy weight, a poor diet is
Now that you know the
associated with major health risks
benefits, it's time to start
that can cause illness and even
eating healthy: start your PALA+
death. These include heart
journey today and use these tips
disease, hypertension (high blood
on ways to eating healthy and
pressure), type 2 diabetes,
resources to earn it.

Physiology of Exercise and Physical Activity 1

 symposium, and colleagues recently
found that populations of
Importance of Micro and Macro
herbivorous insects are influenced
Nutrients
by a diversity of nutrients,
Research into the biological ranging from macronutrients to
roles of nutrients often focuses micronutrients and how they vary
on subsets of nutrients that are across a landscape (Joern et al.
broadly classified as 2012). Generally, herbivorous
macronutrients, micronutrients, animals must process large
and essential nutrients. quantities of carbon to meet their
Macronutrients include protein needs, because their plant
carbohydrates, proteins, and diet is abundant in structural
lipids; whereas micronutrients carbon and carbohydrates but poor
include minerals (e.g., sodium and in protein (Sterner and Elser
chloride), trace minerals (e.g., 2002). Beyond the standard
iodine and copper), vitamins stoichiometric focus on nitrogen
(e.g., carotenoids and sterols), (protein), carbon, and
and organic acids (e.g., citric phosphorous, however, Behmer and
acid). Essential nutrients include his colleagues found that variance
some amino acids (e.g., leucine in the micronutrients Na, Mg, and
and valine) and fatty acids (e.g., K, strongly influenced how
polyunsaturated fatty acids herbivorous insects selected their
[PUFAs]) and are defined as those dietary sources (Joern et al.
that cannot be synthesized, or are 2012). In addition, Robin Warne, a
inadequately synthesized de novo contributor to this symposium, has
by animals to meet their demonstrated that climate-induced
physiological demands (Anderson variation in patterns of primary
and Pond 2000; Wu 2009; Gladyshev production can magnify these
et al. 2013). These requisite nutrient disparities, not only in
nutrient categories are herbivores, but also in consumers
constituents of most organismal across trophic levels. Warne et
diets. However, the availability al. (2010) found that inter-annual
and mixture of specific nutrients extremes of precipitation altered
within dietary sources often vary the production patterns of C3 and
greatly through time and space, C4 plants, which differ in their
which can have large effects on relative proportions of protein,
how organisms interact with their carbohydrate, and carbon, and
environment. For example, Spencer resulted in increased assimilation
Behmer, a contributor to this of C4 plants both in herbivorous

Physiology of Exercise and Physical Activity 2

 arthropods and their vertebrate
consumers. Because C4 plants tend
What Are Micronutrients?
to be less nutritious than C3
plants, such variance can have The term micronutrients is
cascading effects across trophic used to describe vitamins and
levels as to how animals allocate minerals in general.
resources to different life-
history processes (Warne et al.
2012). These integrative Macronutrients, on the other
approaches, as well as those hand, include proteins, fats and
presented during this symposium, carbohydrates.
are advancing our understanding of
Your body needs smaller
how differing classes of nutrients
amounts of micronutrients relative
interact and influence processes
to macronutrients. That’s why
ranging from immune function,
they’re labeled “micro.”
migration, life-history, and
trophic interactions across a Humans must obtain

landscape micronutrients from food since

your body cannot produce vitamins
and minerals — for the most part.
Micronutrients: Types, Functions, That’s why they’re also referred
Benefits and More to as essential nutrients.

Micronutrients are one of Vitamins are organic

the major groups of nutrients your compounds made by plants and
body needs. They include vitamins animals which can be broken down
and minerals. by heat, acid or air. On the other
hand, minerals are inorganic,
Vitamins are necessary for
exist in soil or water and cannot
energy production, immune
be broken down.
function, blood clotting and other
functions. Meanwhile, minerals When you eat, you consume
play an important role in growth, the vitamins that plants and
bone health, fluid balance and animals created or the minerals
several other processes. they absorbed.

This article provides a The micronutrient content of

detailed overview of each food is different, so it’s
micronutrients, their functions best to eat a variety of foods to
and implications of excess get enough vitamins and minerals.
consumption or deficiency.

Physiology of Exercise and Physical Activity 3

 An adequate intake of all 36Trusted Source, 37Trusted
micronutrients is necessary for Source).
optimal health, as each vitamin
For example, research has
and mineral have a specific role
linked an adequate dietary intake
in your body.
of vitamins A and C with a lower
Vitamins and minerals are risk of some types of cancer
vital for growth, immune function, (4Trusted Source, 5Trusted
brain development and many other Source).
important functions (1Trusted
Getting enough of some
Source, 2Trusted Source, 3Trusted
vitamins may also help prevent
Source).
Alzheimer’s disease. A review of
Depending on their function, seven studies found that adequate
certain micronutrients also play a dietary intake of vitamins E, C
role in preventing and fighting and A is associated with a 24%,
disease (4Trusted Source, 5Trusted 17% and 12% reduced risk of
Source, 6Trusted Source). developing Alzheimer’s,
respectively (6Trusted Source,
38Trusted Source).
Health Benefits of Micronutrients
Certain minerals may also
All micronutrients are play a role in preventing and
extremely important for the proper fighting disease.
functioning of your body.
Research has linked low
Consuming an adequate amount blood levels of selenium to a
of the different vitamins and higher risk of heart disease. A
minerals is key to optimal health review of observational studies
and may even help fight disease. found that the risk of heart
disease decreased by 24% when
This is because
blood concentrations of selenium
micronutrients are part of nearly
increased by 50% (39Trusted
every process in your body.
Source).
Moreover, certain vitamins and
minerals can act as antioxidants. Additionally, a review of 22
studies noticed that adequate
Antioxidants may protect
calcium intake decreases the risk
against cell damage that has been
of death from heart disease and
associated with certain diseases,
all other causes (40Trusted
including cancer, Alzheimer’s and
Source).
heart disease (35Trusted Source,

Physiology of Exercise and Physical Activity 4

 These studies suggest that Carbohydrates- which are
consuming enough of all energy for cellular function
micronutrients — especially those
Fats- provide energy and
with antioxidant properties —
protection
provides ample health benefits.
Proteins- whose primary
However, it’s unclear
function is to grow and maintain
whether consuming more than the
tissue and build other important
recommended amounts of certain
chemicals in our body.
micronutrients — either from foods
or supplements — offers additional Micronutrients contains
benefits (41Trusted Source, vitamins and mineral.
42Trusted Source).
Vitamins-contribute to
Theory of nutrition dates important functions in the body.
back to the time of Aristotle and mineral- also contribute to
Galen. They considered nutrition bodily functions.
as a vital part of health,
disease, performance and healing.
The power in part of the body is HIGHLIGHTS OF BIOAVAILABILITY OF
believed to be dependent on the NUTRIENTS
blood flowing to that part.
Good nutrition from eating a
healthy diet is the foundation of
the biomedical model of natural
NUTRIENTS
health.
Nutrients are molecule in Poor nutrition is the result of
food that all organism need to consuming too little, too much or
make energy, grow, develop, and the wrong kind of food on a
reproduce. Classification of regular basis. Food science, a
nutrients are carbohydrates, fats, root cause of poor nutrition,
protein, water, vitamins, and transforms natural, whole foods
mineral. into garbage that fills the belly
while developing excessive human
appetites for fat, sugar and salt.
MACRO AND MICRONUTRIENTS Avoiding poor nutrition simply
means refusing to eat junk food.
Macronutrients can be
classified as carbohydrates, fats
and protein.
CURRENT TREND

Physiology of Exercise and Physical Activity 5

 One smart diet-this new body milk products. Though often
analysis device and this app by maligned in trendy diets,
ONESMARTDIET tell you within 30 carbohydrates — one of the basic
seconds, everywhere and at all food groups — are important to a
times, your body fat percentage, healthy diet. The four primary
calories burned, your muscle mass, functions of carbohydrates in the
and much more. body are to provide energy, store
Diet sensor-claims to detect or to energy, build macromolecules, and
scan your food with a beam of spare protein and fat for other
light tell you its nutritional uses.
content.

TYPES OF CARBOHYDRATES

ARTICLE Simple carbohydrates contain

just one or two sugars, such as
Nutrients provide fructose (found in fruits) and
nourishment. If people don’t have galactose (found in milk
the right balance of nutrients in products).
their diet, their risk of Complex carbohydrates
developing certain health (polysaccharides) have three or
conditions increases. more sugars. They are often

The transition from the referred to as starchy foods and

child to teen age years, include beans, peas, lentils,

nutritional needs increase with peanuts, potatoes, corn, parsnips,

the rapid physical growth that whole-grain breads and cereals.

occurs during these years. THEORY OF PRACTICE

According to Nichole Larson from Numerous studies conducted over

the University of Illinois. the past 40 to 50 years have

consistently pointed to
Reference: carbohydrate as the primary

www.Academia.com/HealthandNutrient macronutrient for sustaining and

s improving physical performance. In

recent years, however, with the
www.Healthline.com
advent of techniques that better
allow scientists to measure the
CARBOHYDRATES
Reported By: Abdurakman, Thalia U. metabolism of key nutrients such
as proteins/amino acids, and
Carbohydrates are the studies on alternative feeding
sugars, starches and fibers found regimens such as ketogenic diets
in fruits, grains, vegetables and and periodized nutrition, our

Physiology of Exercise and Physical Activity 6

 knowledge of sports nutrition
principles has expanded at the How many carbohydrates should an
same time that a consensus on what athlete consume daily?
constitutes the most appropriate • Bread-cereals more than 10
diet for an active person has been servings/day
clouded. The Alliance for Potato 920 x 4kcal = 3,680
Research and Education (APRE) • Vegetables (broccoli) more
convened a panel of experts to than 5 servings/day
discuss the latest science on the 500g x 4kcal = 2,000
macronutrient needs for physical • Fruits (apple) more than 4
activity. servings/day
400 x 4kcal = 1,600
• Milk more than 3
Athletes and other
servings/day
physically active people are
300 x 4kcal = 1,200
always searching for an edge– a
new technique, a training regimen,
Athletes with lower energy
or an article of clothing that
needs of small body shape are
might help them shave minutes or
advised to select nutrient foods
seconds off their personal best
in order to obtain adequate
time, lead to strength gains
carbohydrates. Athletes seem to
necessary to compete at a higher
benefit from 200 to 300g of
level, or hasten recovery after a
carbohydrates consumed 3-4 hours
difficult training bout. Among the
before the event. During exercise
most often-cited and frequently
athletes should consume 30 – 60g
misunderstood ergogenic aids that
carbohydrates per hour in order to
athletes use to enhance
maintain blood glucose levels.
performance is their diet.
After exercise athletes should
consume 1.0 – 1.5 g/kg of
Although dietary protein and
bodyweight during first half hour
fat can provide necessary energy
and again every 2 h for 4-6 hours
to perform physical activity,
in order to replace liver and
carbohydrate is the substrate most
muscle glycogen.
efficiently metabolized by the
body and the only macronutrient
The carbs Burned from exercise
that can be broken down rapidly
enough to provide energy during During exercise, your body
periods of high-intensity exercise burns stored carbohydrates in form
when fast-twitch muscle fibers are of glycogen. When you walk, your
primarily relied upon. body burns calories regardless of

Physiology of Exercise and Physical Activity 7

 whether they come from Although studies dating back
carbohydrates or body fat. A more than 50 years have
typical person will burn about 300 demonstrated the benefits of
calories per hour of walking. carbohydrate intake for improving
physical performance, the experts
When Does an Athlete’s needs closed the session by discussing
to intake more Carbohydrates? future research needs regarding
On or before the competition the impact of high-quality
Before the Exercise or Training carbohydrate sources on
performance and recovery from
HOW MUCH CARBS DOES AN INVIDUAL strenuous exercise, as well as on
NEEDS? general health (e.g., the
Depending on your age, sex, interaction of chronic high-
activity level, and overall quality carbohydrate diets and
health, your carbohydrate exercise on indices of diabetes,
requirements will vary. According cardiovascular disease, obesity,
to the Mayo Clinic, 45 to 65 etc).
percent of your daily calories
should come from carbohydrates. CURRENT TRENDS
That's equal to about 225 to 325 Low-carb diet: Can it help you
grams of carbs if you eat 2,000 lose weight
calories a day.
A low-carb diet limits
DOING THE MATH/CALCULATION carbohydrate — such as those found
The following example shows in grains, starchy vegetables and
how to calculate the recommended fruit — and emphasizes foods high
grams of carbohydrates needed per in protein and fat. Many types of
pound of body weight. low-carb diets exist. Each diet
High demand: Your weight in has varying restrictions on the
pounds x 3.5 = number of grams of types and amounts of carbohydrates
carbohydrates per day. you can eat.
50 kg x 2.2 = 110 lbs. Purpose
110 lbs. x 3.5 = 385g A low-carb diet is generally
385 x 4kcal = 1,540 kcal used for losing weight. Some low-
Food: 1,540 kcal carb diets may have health
benefits beyond weight loss, such
as reducing risk factors
RESEARCH HIGHLIGHTS associated with type 2 diabetes
According to: Mitch Kanter, PhD and metabolic syndrome.

Physiology of Exercise and Physical Activity 8

 https://healthyeating.sfgate.com/c
If your workouts are low to arbohydrate-needs-children-
moderate intensity — especially if 8050.html
you're eating most of your day's
carbs around the time you exercise
— low carb diets may work OK and
help with fat loss, which is why
many athletes generally reduce
carb intake when they're trying to
lose fat, as opposed to gain
muscle and strength.

CRITICAL THINKING/ JOURNAL OR

ARTICLE ANALYSIS
Although it is generally
acknowledged that an athlete's
need for protein may be a bit
higher than previously believed
and that issues regarding the
timing and make-up of meals
before, during, and after exercise
can affect performance and
recovery, one factor that remains
as true today as it did decades
ago is the athlete's indispensable
need for carbohydrate as a key
component of the diet.

References:
https://www.calculator.net/carbohy
drate-calculator.html
https://www.etoolsage.com/Calculat
or/Carb_Calculator.asp?
toolsort=1500
https://www.usada.org/athletes/sub
stances/nutrition/carbohydrates-
the-master-fuel/

Physiology of Exercise and Physical Activity 9