Proteins consist of units called amino acids, strung together in complex formations. Because proteins are complex molecules, the body takes longer to break them down. As a result, they are a much slower and longer-lasting source of energy than carbohydrates.

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The percentage of protein the body can use to synthesize essential amino acids varies from protein to protein. The body can use 100% of the protein in egg and a high percentage of the proteins in milk and meats. The body can use a little less than half of the protein in most vegetables and cereals.

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How much protein should I eat?

For most people a daily dose of around 0.8-1g of protein per 1kg of body weight is recommended. For strength athletes 1.2-1.7g per kg of body weight is recommended per day, with a recommendation of 1.2-1.4g per kg of body weight per day for endurance athletes. After exercise, protein is particularly important since muscles need it to recover and grow. A portion of protein (15-25g) is recommended within 30 minutes of exercise, when your muscles are particularly receptive to protein synthesis. 

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Good sources of protein: Eggs, Milk, Cheese, Yogurt, Soya, Seafood, Beans and Pulses. 

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Depending on the size of the molecule, carbohydrates may be simple or complex.

• Simple carbohydrates: Various forms of sugar, such as glucose and sucrose (table sugar), are simple carbohydrates. They are small molecules, so they can be broken down and absorbed by the body quickly and are the quickest source of energy. They quickly increase the level of blood glucose (blood sugar).

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• Fruits, dairy products, honey, and maple syrup contain large amounts of simple carbohydrates, which provide the sweet taste in most candies and cakes.

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• Complex carbohydrates: These carbohydrates are composed of long strings of simple carbohydrates. Because complex carbohydrates are larger molecules than simple carbohydrates, they must be broken down into simple carbohydrates before they can be absorbed. Thus, they tend to provide energy to the body more slowly than simple carbohydrates but still more quickly than protein or fat. Because they are digested more slowly than simple carbohydrates, they are less likely to be converted to fat. They also increase blood sugar levels more slowly and to lower levels than simple carbohydrates but for a longer time.

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• Complex carbohydrates include starches and fibers, which occur in wheat products (such as breads and pastas), other grains (such as rye and corn), beans, and root vegetables (such as potatoes).

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Good sources of carbohydrates: Sweet Potatoes, Taro, Brown Rice, Oats, Bananas, Blueberries and Chestnuts

Fats are complex molecules composed of fatty acids and glycerol. The body needs fats for growth and energy. It also uses them to synthesize hormones and other substances needed for the body’s activities (such as prostaglandins).

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Fats are the slowest source of energy but the most energy-efficient form of food. Each gram of fat supplies the body with about 9 calories, more than twice that supplied by proteins or carbohydrates. Because fats are such an efficient form of energy, the body stores any excess energy as fat. The body deposits excess fat in the abdomen (omental fat) and under the skin (subcutaneous fat) to use when it needs more energy. The body may also deposit excess fat in blood vessels and within organs, where it can block blood flow and damage organs, often causing serious disorders.

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Good sources of fats: Avocados, Salmon, Cheese, Nuts, Whole Eggs, Chia Seeds, Dark Chocolate and Extra Virgin Olive Oil.