The Ins & Outs of Macro & Micronutrients



Think of yourself as a car . (Minus the upholstered seats and cheap car fresheners of course.) Similar to a car you need fuel to function. Fail to adequately fuel your tank, use diesel fuel instead of gasoline or chose a cheap low-quality fuel over the premium grade and you'll negatively impact your car's performance.


Our bodies function pretty much the same way. Think of food as your bodies gasoline. Low-quality fuel sources such as trans fats and processed sugars will allow you run but not for long or without problems. Similarly, consume the wrong fuel and your body is bound to reject the fuel source entirely ( Keep me far.. far away from cherries and lactose folks) . The foods we tend to consume on a daily basis are heavily influenced by an array of factors such as ; taste preference, culture , ethnicity, environment, friends and even economic standing. So it's vital to have a clear picture of your bodies fueling needs on a macro and even micronutrient level.




**Think of the chart below as a cheat sheet / an owners manual if you will. No matter your dietary restrictions this chart breaks down the macro and micronutrients your body needs to stay properly fueled as well as tell you where to find them.




Macronutrients

Proteins

Are the building blocks for all tissues in the body and we need protein in order to stay healthy, prevent injury, repair tissues and recover after intense activity.

How to get it:

Beef Poultry Fish Legumes

Pork Beans Soy Nuts



Carbohydrates

Are our body’s immediate choice for energy transfer and production. Our brains require 130 of GLUCOSE (the simplest form of carbohydrates ) PER DAY

How to get it:

Vegetables Grains Fruit

Sugar Beans Legumes




Fats

Are our body’s most energy- dense macronutrient , Fat also helps balance out our hormones and transport vitamins.

How to get it:

Nuts Seeds Eggs Poultry

Avocados Fatty Fish Wild Game Dairy

Beef Pork Lamb Olives

Oils Coconut Cacao



Avoid---- Transfats

Found in Processed foods




Micronutrients

Include Vitamins and minerals

A vitamin or mineral deficiency can greatly impact the way we train, the effectiveness of our digestion, and our immune health. It can also drive our feelings of fatigue and negatively impact our ability to recover post activity.




Vitamins

Are groups of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body


Vitamin A

How to get it

Carrots Orange Sweet Potatoes

Pumpkin Beets

Winter Squash Orange Melons



Vitamin B1

How to get it

Beans and Legumes Sunflower Seeds and Tahini

Marmite Nutritional Yeast

Fortified Cereal Whole Grains (oats, barley )


Vitamin B2

How to get it

Soybeans Mushrooms Spinach

Whole Grains (**wheat) Almonds Eggs

Shrimp Beef Liver Dairy Nutritional Yeast


Vitamin B3

How to get it

Whole Grains ( whole wheat/buckwheat) Mushrooms

Canned Tomatoes Beef

Fish Pork

Chicken Liver (any source )



Vitamin B5

How to get it

Mushrooms Corn Avocado Sweet Potatoes

Peas Potatoes Lentils

Egg Yolk Beef Liver Poultry

Fish Seafood Yogurt


Vitamin B6 (Pyridoxine)

How to get it

Sweet Potatoes Potatoes Sunflower seeds

Chickpeas Bananas Plantains

Spinach Fish Pork

Beef Poultry



Vitamin B7 (Biotin)

How to get it

Nuts Sweet Potatoes Onions

Mushrooms Cacao (chocolate ) Whole grains (** oats)

Tomatoes Beans & Legumes Egg Yolks

Dairy Liver Pork Fish


Vitamin B8 (Folate)

How to get it

Beans Legumes Leafy Greens

Asparagus Broccoli Chicken Liver


Vitamin B12 ( Cobalamin)

How to get it

Fish Shellfish

Beef Dairy



Choline

How to get it

Shellfish Beef (beef liver) Eggs

Salmon Pork Chicken

Legumes Beans Tomato


Vitamin C ( ascorbic acid)

How to get it

Most Colorful Fruits and Vegetables Organ Meats


Vitamin D

How to get it

Fish Egg Yolks Mushrooms

Shrimp Beef Liver Fortified Dairy ( milk )


Vitamin E (tocopherol / tocotrienol)

How to get it

Nuts Seeds Peanuts

Spinach Swiss Chard Turnip Greens

Avocado


Vitamin K1 (phylloquinone) Plant-Based

How to get it

Kale Collards Greens Turnip Greens

Beet Greens Dandelion Greens Swiss Chard

Brussel Sprouts Broccoli Asparagus


Vitamin K2 (menaquinone )

How to get it

Cheese Natto Egg Yolks

Grass- Fed Chicken Duck

Goose Liver Beef Dairy


Minerals

Minerals are a vital building block for many functions in the body from building bone to helping conduct and release energy


Calcium

How to get it

Dairy Dark Green Vegetables Beans

Nuts Seeds Rhubarb

Fish Calcium Fortified Foods


Chloride

How to get it

All Foods


Chromium

How to get it

Broccoli Mushrooms Potatoes

Oats Prunes Nutritional Yeast

Beer Red Wine Aged Cheese

Beef Organ Meat


Copper

How to get it

Cacao Mushrooms Nuts & Seeds

Beans Legumes Beef Liver

Oysters Seafood


Iodine

How to get it

Saltwater Fish Seafood Iodized Salt

Dairy Eggs



Iron

How to get it

Beans Legumes Dark Leafy Greens Molasses

Olives Artichokes Raisins Brown Rice

Whole Wheat Teff Amaranth Quinoa

Seaweed Peppers Potatoes Pumpkin Seeds

Sesame Seeds Tahini Prune Juice Red Meat

Fish Shellfish Organ Meats Dark Poultry


Magnesium

How to get it

Beans Legumes Dark Leafy Greens Nuts

Seeds Cacao Quinoa Buckwheat

Brown Rice Barley Potatoes


Manganese

How to get it

Tea Teff Oats Barley

Nuts Cacao Seaweed Peppers

Garlic Onions Mushrooms Beans

Legumes Spinach Kale Okra

Berries Pineapple


Molybdenum

How to get it

Legumes Almonds Peanuts Oats

Yogurt Potatoes Bread Green Vegetables


Phosphorus

How to get it

Beans Legumes Nuts Seeds

Peanut Cheese Fish Beef

Beef Liver Eggs


Potassium

How to get it

Vegetables Potatoes Beans Legumes

Fruits Dairy Fish . Whole Grains


Selenium

How to get it

Brazil Nuts Sunflower Seeds Whole Grains Fish

Salmon Tuna Shrimp Poultry

Red Meat Eggs


Sodium

How to get it

All Foods


Sulfur

How to get it

Protein - Dense Foods Garlic Eggs

Onions Cruciferous Vegetables


Zinc

How to get it

Beans Legumes Nuts Seeds

Whole Grains Seafood Beef Lamb

Pork Poultry Eggs Wild Game

Mushrooms




** This info has been adapted from the Precision Nutrition Level 1 textbook, “ The Essentials of Sport and Exercise Nutrition”.

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