Understanding Proteins, Fats and Carbs

Understanding macro nutrients will help you achieve your goals a lot faster. A balance of healthy fats, carbs and proteins are essential for performance and optimal daily function. Energy comes from all three of these nutrients, but they play different roles in health, weight management and performance. It is important to understand how each one works in order to make sure you are getting the right balance of nutrients.


Proteins are the building blocks of the body and are necessary for muscular repair and recovery. Proteins are essential for a number of functions in the body, such as hair and nail growth, cell regeneration, and the production of enzymes and hormone balance. They are also a key component of the immune system.

Foods high in protein include:

  • Meat
  • Poultry
  • White Fish
  • Eggs 
  • Dairy products, beans and nuts. 

Protein has been shown to be beneficial for weight loss, muscle repair and overall health.


Carbs are the body’s main source of energy and can be either simple or complex. Simple carbs are made up of one or two sugar molecules and are found in processed foods like sweets and fizzy drinks. Complex carbs are made up of three or more sugar molecules and are found in whole grains, legumes and vegetables. It is important to have a healthy balance of simple and complex carbs. Carbs will give you the energy you need during your workouts and also in daily life. They can be found in foods such as:

  • Bread
  • Pasta
  • Rice
  • Fruits and vegetables.


Fats come in the highest form of energy and  help to insulate, protect organs and support normal bodily functions, as well as playing a vital role in nutrient absorption and the body’s immune system. Fats can be either saturated or unsaturated. Saturated fats are found in animal products such as meat and dairy, while unsaturated fats are found in plant-based oils.

Fats can also be found in foods such as:

  • Oily fish 
  • Cheese
  • Red meat 
  • Dark chocolate
  • Oil
  • Eggs
  • Nuts

They are an essential part of your diet as they provide the body with energy, help to protect the organs, support cell growth and help your body absorb vital nutrients. 

Balancing carbs, protein and fats

Protein, fat and carbs are all essential nutrients that the body needs to function properly. Despite playing different roles in terms of health and weight management, to achieve a healthy balance of these nutrients, it is important to include all three in your diet. However, the amount of each will depend on your individual goals. In order for your body to perform optimally in your workouts, you should include all three in your diet. 

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