Four Macronutrients

The United States Department of Agriculture Recommended Daily Allowance is a set of standards based on the daily intake of macronutrients needed for adults. There are four types of macronutrients needed for the body to function properly. The four macronutrients are carbohydrates, fats, proteins, and water. Each of these nutrients have specific roles and functions that help the body fuel up with energy and calories, therefore they are crucial for development, growth, and repair. Basically, every food has macronutrients found in it, whether it 's a healthy snack like a banana or an unhealthy snack like a snickers. In order for an athletes body to run efficiently, he or she must understand how each macronutrient functions the body and then apply

There are four types of fat, with some being healthier choices than others. The four types of fats are the following: saturated, polyunsaturated, monounsaturated, trans, and cholesterol. Saturated fats and trans fats are considered to be the most unhealthy fats. Trans fats are unsaturated fats that have been processed and packaged. Saturated and trans fats have been linked to many cases of heart disease, high blood pressure, and bad cholesterol levels. Unsaturated fats, also known as polyunsaturated and monounsaturated, are very important for a healthy lifestyle. Some polyunsaturated and monounsaturated foods include nuts and fish. The last fat on the list is cholesterol. Cholesterol is not only found in food, but it is also found in our blood. Many foods that contain cholesterol used to be thought as unhealthy, but the truth is some foods like eggs are very high in cholesterol but still very important for a healthy diet. Each type of fat listed above is consumed daily in America which why the USDA does recommend a daily intake that is fixed based on activity level and body mass. For an average adult eating 2000 calories a day, the daily fat intake should be 55 grams a fat per day, 13.8 grams per meal, 500 calories a day, and 125 calories per meal. However, for athletes the amount of fats consumed pre, during, and after an event are very different

Athletes should make sure he or she are consuming roughly 20 grams of protein before training and roughly 35 grams of protein after training. Once protein is consumed, it will flood the bloodstream with amino acids and then use them later during competition. Just because an athlete thinks he or she has consumed enough protein, they should still consume some protein during the triathlon.

Protein during a triathlon is not as important as carbs, but it is still necessary for peak performance. Protein during competition helps prevent muscle breakdown and also helps fuel the body if carbs are not present. A few types of protein athletes can consume during a triathlon are protein bars and turkey jerky. Once the athlete finishes the race, he or she needs to also focus on protein.

Protein after a triathlon is one of the most important macronutrients to consume. The human body after a triathlon experiences a lot of stress. By consuming around 20-25 grams of protein immediately after racing, the body will repair muscular composition faster. A few types of protein that may be beneficial after a triathlon are whey protein or calcium caseinate. Protein, carbohydrates, and fats are not the only macronutrients important for performance, water is also