Macronutrients and micronutrients are the basis of our diet. Some people do not know the difference between them, what foods are included in each one and which ones should be consumed so that our body gets everything necessary to function properly. That's why I decided to explain everything you should know about these two types of nutrients.

Macronutrients

Macronutrients are substances that provide energy to the body in the form of calories, and are divided into Carbohydrates, Proteins and Fats.

-Carbohydrates: They constitute the main source of energy that our body needs to fulfill all its daily functions; this macronutrient helps maintain the functioning of the central nervous system, the kidneys, the brain and the heart.

There are simple carbohydrates, among which are fructose and glucose, components responsible for sweetening many products we get on the market; These types of carbohydrates are absorbed fairly quickly and require high insulin responses, which stimulates appetite and promotes fat deposits. Some foods that contain simple carbohydrates are refined sugar, honey, maple syrup and sweets; Milk, fruits and some vegetables also contain them but they are distributed in a larger amount of water.

There are also complex carbohydrates, which are absorbed little by little, providing sustained energy during the day, better controlling appetite and regulating insulin levels; This type of carbohydrate provides more vitamins and nutrients than the simple ones. In this group are grains and cereals such as oats, wheat bran, corn, bread, pasta, etc.

Keep in mind that 1 gram of carbohydrate provides 4 calories.

-Proteins: Its main function is to build and repair tissues, regenerate muscle mass, form hormones and enzymes, and help improve the immune system. They are a source of energy for our body when there is no available source of carbohydrates or fats. Proteins are found in meat, chicken, fish, eggs and vegetarian foods such as beans.

Like carbohydrates, 1 gram of protein provides 4 calories, but the response they cause within our body is not the same.

-Fats: They are a secondary source of energy for our body and contribute to proper growth and development. In addition, fats are necessary to absorb vitamins, maintain cell membranes, regulate certain hormones and improve the functioning of the metabolism.

However, there are "good" fats and "bad" fats. The "good" ones are unsaturated fats found in foods such as olive oil, nuts, avocado, salmon, peanuts, chia seeds, flaxseed, etc. The "bad" fats are saturated and trans fats, which are found in butter, fatty meats, whole milk and its derivatives, among others. It is advisable to eat "good" fats in controlled portions, because, although they provide benefits for our body, they are very high in calories.

Keep in mind that 1 gram of fat provides 9 calories.

Micronutrients: In this group are located vitamins, minerals and water, nutrients that our body needs in less quantity and that do not provide energy in the form of calories. However, water is the protagonist of a healthy life, as it not only helps us stay hydrated, but also helps control appetite, accelerate metabolism, eliminate toxins and impurities, and oxidize fat efficiently. Ideally, you consume about 2 liters of water per day, but if you exercise, I recommend that you consume twice as much.

Both macronutrients and micronutrients are key elements in a balanced diet, because, together, they provide everything necessary for our body to work properly.

One of the questions asked by most people trying to lose fat is what they can eat before and after training. 

Consuming proper foods before exercising is what will give you the energy necessary to carry out your training routine normally.

Breakfast is essential, not only for people who do their training routine first thing, but to face the other tasks throughout the day. This dish should have all the essential macronutrients that your body requires: good carbs, protein and good fats. The body comes from a fast of 14 hours and needs to have the basics to perform in their activities. 

The best carbohydrates that you can consume before training are those of slow absorption, such as oats, citrus fruits, brown rice, or sweet potatoes. These will give you the necessary energy to perform during training. The proteins will offer not only the energy but the recovery of the muscle, like the carbs, it is fundamental to consume them. A good meal before training can be oatmeal pancakes, which contain both carbs and protein. It could also be rice crackers inflated with a protein shake.

For after training, it is recommended that you consume a fast-absorbing carbohydrate so that you recover the energy expended: a banana, milky, pineapple, high-glycemic foods. Accompanied, of course, by  protein, whether it's a shake if you're going to have a snack or if it's time to make a strong meal a lean protein: meat, chicken, fish, egg. This is the one that will help muscle regeneration.

Recovering the energies spent after training is essential, do not take more than 30 minutes to consume adequate food. If the protein is important before your routine, after doing it, it will be even more important: it participates in the muscle recovery process.

Eating the right foods in the corresponding portions is essential in this lifestyle. It is useless to kill yourself by doing an exercise routine when you do not give your body what it needs to function.