MACRONUTRIENTS (guide for online clients)
Carbohydrates - their primary role is to supply the body with energy. We divide them into simple and complex.
One of the simple carbohydrates is glucose and the organization is primarily beneficial for its metabolism. The classification of carbohydrates based on the glycemic index is very important. It is made for diabetics and tells us how much each carbohydrate food raises the level of sugar (glucose = blood sugar) in the blood, or insulin. Insulin is a hormone of the pancreas and is responsible for the direct transfer of sugar from the blood to the cells. Lack of this hormone leads to diabetes. Foods with a high glycemic index include white bread, rice, french fries, chips, ice cream, chocolates, candies, sodas. In foods with a moderate glycemic index, we include potatoes, pasta, rye bread. Foods with a low glycemic index include wholemeal bread, barley, peanuts and most fruits and vegetables. Carbohydrates in the organization can be stored in the liver and muscles. It is very important that these "tanks" are abandoned before the match or training. To illustrate, such carbohydrate storage can be considered as the fuel that our muscles use to work. One organ is particularly sensitive to their deficiency, and that is the brain! It is the only organ in the body that can use only glucose (carbohydrates!) For its work, unlike other organs that can use both fats and proteins. Many times during training it can happen that the mental energy drops, there is irritability, weakness, inexplicable fatigue of the whole body. The reason is most often that he could run out of blood sugar (glucose) and react in the above ways to protect himself from further intense activities. This is caused by empty "carbohydrate reservoirs" in the liver and muscles. Carbohydrate foods with moderate and low glycemic index should be predominantly used in meals with special emphasis on fruits and vegetables which is also a rich source of vitamins and minerals. Foods with a high glycemic index should be consumed in moderation.
Proteins - macronutrients needed to build muscle, internal organs, skin, enzymes, blood cells, antibodies, etc. To illustrate, we can present them as the bricks from which the house is built. The components of proteins are amino acids. Eight amino acids are essential (an organization cannot create them on its own) and we must ingest them through quality selected foods rich in those amino acids. During any intense activity, there is a "wear" of the muscles, ie micro-damage in the muscles themselves, and it is necessary to provide the muscles with a constant source of quality protein in order for the muscle to renew itself and be ready for new workouts. Otherwise, there is a decline in ability, susceptibility to infections and diseases, and injuries. Quality proteins containing all eight essential amino acids are found in foods such as eggs, milk and dairy products, fish and meat.
Fats - macronutrients that are on the "black list" of many people. They are usually considered the main enemies of good looks and lines. Some of the tips we can read and see in numerous magazines and advertisements go so far as to propagate their complete elimination from the diet which is completely meaningless. One of the important roles of fat is the role of insulator. Fats coat the internal organs and thus protect them from various damages. They are also very important for muscle work. Namely, when carbohydrates are reserved from the muscles and the liver consumes the muscles as fuel for their work they begin to use fats. So every man must have a certain percentage of adipose tissue within his body weight. For tennis players, these values are between 10 and 15%.
Values below this can lead to serious health problems while values above that represent an unnecessary burden in kilograms that an individual tennis player carries. Fats make food tastier in the stomach causing the secretion of a single hormone that causes a feeling of satiety in the brain. They also slow down the entry of sugar into the blood during digestion and excessive insulin secretion. Thus the sugar level is kept constant in the blood for a long time which also produces a feeling of vitality.
The highest quality fats are found in foods such as olive and olive oil, peanuts, pistachios, avocados, almonds, canola oil and peanuts. Slightly weaker choices are foods like mayonnaise, walnuts, sesame and soybean oils. The least needed fats are pork mast, butter, vegetable mast, cooking top and sweet cream. Omega 3 fatty acids found in fish are especially important - especially in blue fish (tuna, sardines, mackerel, salmon). The body needs this essential fatty acid to produce beneficial hormones. It is especially useful for the heart and the brain. It is believed that in the process of evolution it was she who was crucial for the development of the human brain and his intellect.