carmen maendel issa cft cns

1. Macronutrients & Micronutrients Differences: Importance at Rest & During Exercise
There are several differences between macronutrients and micronutrients,
however first lets define both of them clearly so we can understand the differences
between them. Macronutrients affect several activities in our body such as the
following: metabolic function, our body composition of lean and fat tissue, our cells
make-up, our production of hormones, our immune systems, and being able to digest
and absorb nutrients into our bodies. They are categorized mainly as carbohydrates,
fats, and proteins. Fiber and water could also be included in this same group of
macronutrients. Micronutrients including vitamins, minerals, phytochemicals, and
antioxidants are essential for maintaining good health for multiple functions of the
body. They also help stimulate growth and the prevention of some diseases. Some
examples of micronutrients are the following: Fat soluble vitamins A E D and K, water
soluble vitamins B and C, phytochemicals and antioxidants, and minerals (zinc, iron,
copper, selenium, cobalt, chromium, iodine, manganese, and molybdenum). Some
other micronutrient mineral examples are used in larger quantities like magnesium,
sulfur, calcium, sodium chloride, potassium, and phosphorus.
Macronutrients are nutrients that the body depends on getting in huge quantities
while micronutrients are needed in smaller quantities. Body functions of both of these
are very different as well. Macronutrients provide calories in energy, aid in healthy cell
function, fat helps store vitamins, maintaining body temperature, builds and repairs
tissues, protects and insulates the body and organs, helps with muscle development,
structural elements, carbohydrates in the form of starch and glycogen are stored as
energy, play vital roles in our immune system, hormones and enzymes synthesis, and

2. our cell membrane and signaling function. Micronutrients are responsible for the
following processes: hemoglobin synthesis, help prevent some diseases, act as co-
enzymes for several enzymes, participate in the cell respiration process, Vitamin A for
vision related issues and iodine for the synthesis of hormones for the thyroid, and many
other things in the body. Some examples of a variety of macronutrient whole foods are
the following: cottage cheese, nuts and seeds, beef, fish, avocados, turkey and
chicken, olive oil, seafood, greek yogurt, beans, and some whey protein powder
supplements. On the other hand some examples of micronutrients are the following:
beans, dark leafy veggies, nuts and seeds, peppers, garlic, mushrooms, oats, bread,
potatoes, broccoli, shellfish, red meats, raisons, prune juice, egg yolks, and much
more. The USDA requirements are also different for both of these with carbohydrates
coming in at about 45-65%, protein is 10-35%, and fats approximately 20-35%.
Micronutrients are not nearly as high with milligrams being the measurement of what
we need on a daily basis. One example of this would be 15 mg of Vitamin E. Lastly,
macronutrients donate to the overall energy needed for our metabolic system, while
micronutrients help in a variety of processes of the body with growth and the
prevention of some diseases. These amounts will change due to the amount of activity
or inactivity that a person may have at a given time.
According to the Riordan Clinic, “at rest and normal activities, fats contribute
80-90% of our energy; carbohydrates provide 5-18% and protein 2-5%. During
exercise there are four major endogenous sources of energy: muscle carbohydrate
stores (glycogen), blood sugar, blood fatty acids, and intramuscular
triacylglycerols.” (p. 2, Fuel Sources During Exercise). Their contribution will depend on

3. the intensity, duration, level of training, the beginning levels of glycogen and whether or
not carbohydrates have been given as supplementation during the exercise. Protein
can be used as energy if the calories are not high enough to support the activity.
Protein for physical activity is recommended at about 54 g daily and 82 g daily when
moderate to heavy exercise is taking place for a 150 pound person. Fat can be used as
an energy source for light to medium intensity aerobic workouts. Half of the energy
supply is from the breakdown of the sugar in the muscles, glycogen and the other half
comes from circulating fatty acids and blood sugar around the body. Athletes need to
consume 20-30% of their daily calories from healthy fats such as avocados, fish, olive
oil and flax. It is a good idea for athletes to consume a low glycemic meal of
carbohydrates of oatmeal or brown rice three to four hours prior to working out. This
will help them sustain energy over a longer period of time with slow processing
carbohydrates in their system. Athletes should consume on an average of 20-30 g of
carbohydrate drink during every thirty minutes of physical activity. After physical
exercise, they should eat carbohydrates mixed with a little protein to help restore their
glycogen storage in their muscles. Vitamin B helps increase energy metabolism which
increases the need of athletes to have more Vitamin B. Iron can be lost to some
athletes that train hard in very hot climates causing them to sweat profusely. Losing
calcium and osteoporosis can be a problem for females that exercise too much and
stop their monthly cycles. Low estrogen can stop calcium absorption from beginning in
the stomach region of the body. According to the Riordan Clinic, “intense or lengthy
exercise (thiamine, riboflavin, niacin, pyridoxine, pantothenic acid, folate, B12) -

4. The increased energy metabolism seen with athletes creates a need for more of the B
vitamins that serve.” (p. 8, Fuel Sources During Exercise).
In conclusion, the quantity and quality of macronutrients and micronutrients do
vary considerably, however both are very necessary to the health and well being of our
bodies on an every day basis. The most important message I can convey to my clients
is to eat a variety of non processed whole foods with a multitude of colors daily to
ensure that they are getting all the proper nutrients that they need from their food.
Andrews, Ryan, MS, MA, RD, Berardi, PhD, CSCS, DePutter, Camille, Kollias,
Helen, PhD, CSCS, Scott-Dixen, Krista, PhD, St. Pierre, Brian, MS, RD, CSCS
Nutrition: The Complete Guide Second Edition, p. 156 - 193, p. 198 - 228
“Difference Between Macronutrients and Micronutrients”, PEDIAA, February 9,
2016, p.1-10 (Internet)
“Fuel Sources During Exercise”, Riordan Clinic, p. 1-10, (Internet)