11/25/2023 0 Comments Macronutrient plate![]() ![]() There is a growing body of evidence that a major imbalance in the relative proportions of macronutrients can increase risk of chronic disease and may adversely affect micronutrient intake. Thus, for example, a high fat diet is usually relatively low in carbohydrate and vice versa and a high protein diet is relatively low in carbohydrate and/or fat. For a given energy intake, increases in the proportion of one macronutrient necessarily involves a decrease in the proportion of one, or more, of the other macronutrients. The effect of alcohol on health outcomes has been reviewed elsewhere and will not be revisited here except to say that alcohol intakes below about 5% of dietary energy are recommended (NHMRC 1999, 2003). Alcohol can also contribute to dietary energy. 149, 1-3, 67-69.Unlike the micronutrients, the macronutrients (proteins, fats and carbohydrates) all contribute to dietary energy intake. Journal of the International Society of Sports Nutrition, 7, 7. ISSN exercise & sport nutrition review: Research & recommendations. Choose higher sources of unsaturated and essential fatty acids (such as fish oils, nuts/seeds, vegetable oils, etc.) to support immune system and metabolism (Kreider et al., 2010).20 to 25 percent total fat (0.3 to 0.5 g/kg per day).Choose minimal to low-fat pre- and post-workout nutrition to allow for better digestion and absorption of carbohydrates and proteins (Kreider et al., 2010).Approximately 30 percent total fat (0.5 to 1 g/kg per day).25 to 35 percent total fat (0.5 to 1.0 g/kg per day).25 to 30 percent total protein (1.5 to 2 g/kg per day) a protein intake of approximately 25 to 30 percent of calories has been shown to boost metabolism by up to 80 to 100 calories per day, compared to lower-protein diets (Westerterp-Plantenga, 2008). ![]() ![]()
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