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Three Sources of Energy For Muscles

Muscles, as part of the entire body system, receive energy from macronutrients (macro meaning large). There are four major macronutrients: carbohydrates, proteins, lipids and water. All of these are needed in large amounts for the body to function properly and have sufficient energy for physical performance, as well as internal functions, such as digestion and brain function. Unlike micronutrients, which are small and typically measured in milligrams or micrograms, macronutrients are measured in grams or kilograms.

  1. Carbohydrates

    • Carbohydrates include sugars, like granulated sugar, as well as other sources of sugars, such as fruits and milk, and starches, like those found in potatoes and corn. Carbohydrates may be simple or complex and provide an excellent source of readily available energy for the body and muscles. Fiber, also a carbohydrate, is commonly found in whole grains. Fiber cannot be completely broken down by the body, so it provides very little in the way of energy, but it is important for gastrointestinal health.

    Lipids

    • Lipids are fats and oils and provide stored energy. Foods that contain fats include meats, nuts, whole-fat dairy products, as well as processed fats such as butter or vegetable oils. Many lipids contain fatty acids and some are essential for proper health and nutrition. Additionally, some lipids are vital to certain bodily functions, such as the hormone estrogen in the regulation of the female reproductive cycle.

    Proteins

    • Proteins are often the first nutrient considered by athletes and weight-trainers for energy and muscle health. A certain amount of protein is absorbed by the body for bodily functions and excess protein is used for energy.Common protein sources include dairy, meat, poultry, fish, legumes (beans), and grains. These are needed to help the body and muscles grow, maintain health and balance, and regulate certain body processes.

    Water

    • Water as a macronutrient is needed by the body in large quantities, but it does not provide energy in and of itself. Water does, however, provide the necessary ingredient for bodily functions to be carried out. Muscles are made up largely of protein and water, and if the body becomes dehydrated from a lack of water consumption, its muscles cannot function properly, which can lead to soreness and the breakdown of muscle tissue.

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