Nutrients – Why we need them

Here’s an overview of the most important nutrients and why your body needs them!

Protein is the nutrient perhaps most commonly known for building muscles.

All our cells and tissues need protein – even hormones are made up of it. Our muscles are largely made up of protein, which is stored there for use during recovery, for example.

However, I find that protein is sometimes misunderstood – that you must overconsume it to build muscles. That’s not the case!

📌 Example:

A woman weighing 60 kg should aim for about 100 grams of protein per day. If you eat five meals a day, that’s about 20 grams of protein per meal.

– 1/2 chicken breast

– 200 g cottage cheese or quark

– 2 eggs

The Swedish National Food Agency writes:

– Animal-based: meat, chicken, fish, eggs, dairy products

– Plant-based: beans, lentils, peas, soybeans, quorn

Fat is essential – it’s part of our cells and protects our internal organs, such as the brain, heart, liver, and kidneys. It helps the body absorb vitamins and antioxidants and is crucial for proper hormone function.

I know many people are afraid of fat. But did you know that fat is essential for the hormonal system to function? Hormones regulate a lot in the body – everything from metabolism to mood.

📌 Example:

A woman weighing 60 kg should aim for at least 36 grams of fat per day – roughly 12 grams of fat three times a day.

– 20 g of nuts

– 1/2 avocado

– 1 salmon fillet

– 2 eggs

The Swedish National Food Agency writes:

When I talk about fat, I don’t mean béarnaise sauce or cheese – I mean healthy fats found in avocado and fatty fish.

– Vegetable oils (e.g., olive, rapeseed, and flaxseed oil)

– Nuts and seeds

– Avocado

– Fatty fish (such as salmon and mackerel)

Carbohydrates are the body’s primary and most efficient energy source. They are mainly found in grains, vegetables, and fruit.

We can divide carbohydrates into slow and fast carbs:

– Slow carbohydrates provide long-lasting satiety and keep blood sugar levels stable.

– Fast carbohydrates provide quick energy, which is beneficial during or after a workout – but not necessary during the rest of the day.

Did you know that carbohydrates also play an important role in muscle building? They increase insulin levels and help store energy in the muscles – both before and after training.

For those who train and want to perform, carbohydrates are incredibly important.

📌 I recommend that at least 45% of your daily calorie intake comes from carbohydrates.

For a person eating around 2200 kcal per day (reasonable for an active woman weighing 60 kg), about 990 kcal should come from carbohydrates – roughly 250 grams of carbs in total.

– 1.5 dl oatmeal

– 260 g potatoes

– 2 dl rice

– 4–5 rice cakes

If you often feel tired or low on energy – check your carbohydrate intake! More carbs = more energy = better training results.

The Swedish National Food Agency writes:

Vegetables – something I could write even more about!

Many skip vegetables because they feel it’s too much hassle, but I hope you understand how important they are.

Vegetables contain:

– Fiber (satiety, better gut health)

– Vitamins and minerals (support essential functions in the body)

– Antioxidants (protect cells and strengthen the immune system)

I always try to vary my vegetables, as different veggies contain different nutrients.

Don’t have the time or energy to cook fresh vegetables? No worries – frozen stir-fry mixes are a great option. Much better than no vegetables at all!

Finally – don’t forget water and salt!

Water helps the body flush out waste products and maintain performance levels.

Drink at least 1.5–2 liters per day – more if you’re training or in hot weather.

Salt is an important mineral. We get it through food, so large amounts aren’t necessary – but don’t skip it entirely either. Use salt in moderation!