This document discusses macronutrients including proteins, carbohydrates, and fats. It notes that proteins provide energy and aid in muscle recovery. Incomplete proteins from plants are most recommended over complete proteins from dairy which can increase health risks. Carbohydrates, especially simple sugars from fruits and vegetables, provide quick energy for athletes. Complex carbs from refined foods are less healthy. Fats store energy and unsaturated fats are recommended, while saturated fats from junk food increase health risks. The document emphasizes understanding macronutrients helps choose healthier options and avoid risks.

1. Surname 1
Student’s Name
Instructor
Course
Date
Macronutrients
Proteins
Proteins are made of amino acids and also a great source of energy in the absence of
carbohydrates and fats. The energy provided by this macronutrient is in the form of calories
which are burnt to produce energy in the absence of carbohydrates. Additionally, proteins are
essential during exercise since they increase endurance and aid in muscle recovery in
athletics reducing muscle soreness resulting in high performance (Bytomski 53). The most
recommended type of proteins is incomplete proteins usually form plants like beans and nuts
to their nutritional and absorption levels. On the other hand, complete proteins mainly
sourced from dairy products like milk and eggs are not recommended since they cause and or
increase the risk of heart-related diseases, obesity, and diabetes (Raubenheimer 607). The
knowledge of proteins will help me to avoid the types that risk my health and consume
incomplete proteins which are healthier.
Carbohydrates
The primary source of energy in the body is carbohydrates since some cells like the red blood
cells and the blood only break down glucose to energy. Therefore, readily available
carbohydrates provide instant energy that boosts the performance of athletes (Bytomski 48).
Among the three types of carbohydrates, monosaccharides also known as simple sugars are
healthy and recommended since they are easy to digest and absorb into the blood

2. Surname 2
(Raubenheimer 618). However, complex sugars from refined foods are unhealthy due to the
long period it takes before they get into the bloodstream. The sources of simple sugars
include vegetables and fruits. Possessing the knowledge on sugars will help plan a healthy
consumption of recommended sugars thus avoiding lifestyle diseases like diabetes.
Fats
Fats store energy which is retrieved during starvation and in the absence of both proteins and
carbohydrates. Physical activities in sports require a continuous provision of energy for an
extended period s of exercises and fats are broken down to energize and insulate the athlete
during marathons (Bytomski 51). There are two categories of fats, namely saturated and
unsaturated fats. The recommended type of fats is unsaturated fats due to its easiness in
digestion and ability to lower heart disease risks. Foods containing unsaturated fats include
walnuts, avocadoes, and fish. On the other hand, saturated fats whose consumption is
discouraged are found in junk food increases the rate of obesity, heart disease, and diabetes
(Raubenheimer 623). It is essential to learn about fats since the modern diet for young people
contains saturated fats which slow their productivity at work and reduces their longevity.

3. Surname 3
Works Cited
Bytomski, Jeffrey R. "Fueling for performance." Sports Health 10.1 (2018): 47-53.
Raubenheimer, David, and Stephen J. Simpson. "Nutritional ecology and human health."
Annual review of nutrition 36 (2016): 603-626.