Our elixir of life: micro and macronutrients in everyday life and during sport

“An apple a day keeps the doctor away”, “You are what you eat” – so many rules and recommendations around food . But what does that mean for your lifestyle ? Do you really have to document your food , count calories or be strict? stick to a nutrition plan ? This Dextro Story is about essential nutrients that your body needs for a healthy lifestyle. These can be divided into micro and macronutrients . What exactly they are, how you differentiate between them and the tasks and functions of each macro - and we'll tell you about the micronutrients now.

Micro and macronutrients – the most important elements of your diet

Micro and macronutrients are the key players for a healthy and active lifestyle . Micronutrients , including vitamins and minerals , are tiny but important substances that, among other things, support your immune function and contribute to muscle recovery and energy production . Macronutrients, on the other hand, are the actual energy suppliers such as proteins , fats and carbohydrates . Proper nutrition plays a crucial role, not just for competitive athletes , in order to be productive and to provide the body with the optimal resources for regeneration.

Be active? With the right supply of macro and micronutrients, no problem!

What are micronutrients?

Micronutrients support some of the most important processes in our body . They are involved in metabolic processes and ensure that every cell in the body is supplied with all the important macro and micronutrients. At the same time, they enable detoxification processes that transport bad substances out of our body. Micronutrients include vitamins such as A, B, C, D, E and K as well as minerals such as potassium, calcium, magnesium and various trace elements including iron, iodine and zinc . You probably also know some micronutrients, such as magnesium or calcium, as electrolytes . These important mineral salts are able to conduct electricity and thus transport information via your nerve cells - a vital process for our human organism .

 

A tip: You can get lots of micronutrients in our Immun Fit° direct granules or the delicious glucose bars of the same name. And why not try our Zero Calories° tablets for the supply of micronutrients – perfect for on the go in your drinking bottle!

5 examples: Micronutrients and their roles in our body

 

May we introduce: five important micronutrients and their everyday functions as well as their tasks before and after exercise!

Vitamin C:

• As an antioxidant , vitamin C helps protect cells from oxidative stress that can be caused by intense exercise.
• After and during intense physical activity, vitamin C contributes to the normal function of the immune system
• Vitamin C contributes to normal collagen formation . Collagen has a smoothing effect on the skin by supporting the repair of tissue. This helps with the regeneration of muscles and connective tissue.

Vitamin D:

• Vitamin D contributes to normal calcium levels in the blood, which in turn contributes to normal muscle function.
• Vitamin D contributes to the maintenance of normal bones and the normal function of your muscles and immune system

Calcium:

• Calcium contributes to normal energy metabolism and the normal functioning of digestive enzymes
• Adequate calcium intake is needed to maintain healthy bones and teeth .
• Calcium is contained in the electrolyte combination with potassium and magnesium in our Iso Drinks and in Iso Fast from Dextro Energy*.

Iron:

• Iron contributes to normal oxygen transport in the body and to normal cognitive function
• Iron contributes to the reduction of tiredness and fatigue and to the normal functioning of the immune system.

Magnesium:

• Similar to calcium, magnesium can prevent muscle cramps after exercise - it contributes to normal muscle function
• Magnesium contributes to normal psychological function

If you want to overcome your challenges , your nutrient balance should be optimally equipped. And because our body is unable to produce micronutrients itself, it is so important that we pay attention to a balanced diet . There is only one exception : Vitamin D can be produced by our body when exposed to UVB radiation from the sun . Our tip : Make sure you also take in sufficient magnesium . This mineral is important for converting vitamin D into its active form.

What are Macronutrients?

When it comes to your diet, carbohydrates , fats and proteins are the building blocks for your body and brain . The macronutrients provide you with energy for all important everyday tasks as well as for sports and other challenges. They can help you achieve specific physical goals in endurance and strength and are the general driver of your well-being and performance .

5 examples: macronutrients and their function

 

Here are five macronutrients and their functions in your everyday life as well as their benefits for competitive athletes.

Proteins:

• Proteins are important for building muscle and for the regeneration of your muscles after exercise because they lead to an increase in muscle mass
• As the building blocks of your body, proteins play a role in numerous physiological processes in everyday life.
• Our delicious Protein Crisp Bars are the ideal protein-containing fitness bars.
• Our BCAA powder provides you with the important amino acids leucine, isoleucine and valine, three essential building blocks for maintaining and building muscle¹.

Carbohydrates:

• Carbohydrates help replenish glycogen stores in your muscles. They help support normal muscle function. You can get fast carbohydrates for your sport from our liquid gels, for example.
• Carbohydrate-rich foods – such as our Energy Bars* and Gums* – can support you in your sport.

Fats:

• Fats are important for the absorption of fat-soluble vitamins and are important energy sources for the body.
• Healthy fats, especially omega-3 fatty acids, have anti-inflammatory properties and can therefore promote recovery after exercise.

Water:

• Water is vital and plays a key role in various bodily functions in everyday life.
• Adequate fluid intake is crucial to compensate for fluid loss through sweating during exercise and maintain normal body temperature

Fiber:

• Fiber contributes to the health of your digestive tract and can control your blood sugar levels
• A fiber-rich meal before exercise can provide long-lasting energy

Macronutrients play a very important role in sport : You should pay particular attention to your nutrient balance before and after a workout because your body uses up its resources more quickly due to the effort . Macronutrients and micronutrients are not only vital for strength athletes or bodybuilders : They fulfill various tasks that ensure that our body and mind are functional in all situations.

Prevent micro- or macronutrient deficiencies through a conscious diet

Now you know some of the most important micro and macronutrients – the most important components of our diet . A nutrition plan or documenting your meals can help you reach your goals in a healthy way . But you don't have to keep strict protocols to maintain a healthy lifestyle. It is enough if you are aware of your food intake and pay attention to a balanced diet : You can find the official reference values ​​for a nutrient-rich diet here - according to the DGE (German Society for Nutrition), vegetarians and vegans can also get by without animal products . However, people with high demands on nutrient supply - such as pregnant women, infants or children - should pay attention to adequate supplementation of the B12 vitamin .

* contains carbohydrates

¹ Proteins contribute to increasing and maintaining muscle mass.

ImmunFit:

° Vitamin B6, B12, C, folic acid, zinc, selenium and iron each contribute to the normal function of the immune system.

° Vitamin B2, B6, B12, C, folic acid, magnesium and iron each contribute to the reduction of tiredness and fatigue.

Zero calories:

° applies to the prepared drink

A varied, balanced diet and a healthy lifestyle are important.

SOURCES

 

• https://www.gbe-bund.de/gbe/abrechnung.prc_abr_test_logon?p_uid=gast&p_aid=0&p_ knot=FID&p_sprach=D&p_suchstring=25506
• https://www.gbe-bund.de/gbe/projekte.prc_pruef_verweise?p_fid=25510&sprach=D&p_ftyp=TXT&p_uid=gast&p_aid=79066489&p_hlp_nr=&p_vtrau=4&p_pspkz=D&p_sspkz=&p_wsp=&p_sprachkz=D&p_lfd_n r=89&p_news=&p_window=&p_mode=2&p_th_id= &p_suchstring=&p_janein=J#m3.8.1
• https://www.dge.de/forschung/referenzwerte/
• https://www.dge.de//fileadmin/dok/forschung/positionen/64_72_Sonderheft_2020_DGE_Vegane_Position.pdf

 

Photo credit

unsplash.com/en/Joanie Simon

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