Basic Nutrition
All foods on this planet are composed of one or more of these three groups:
A. Protein
B. Carbohydrates
C. Fat
Keep It Simple!
1. Protein is what your muscles (and all of your lean tissues) are made of. To promote lean tissue, you must eat lean tissue.
2. Fat is what your fat is made of (this is a no-brainer; you are what you eat).
3. Carbohydrates are fuel. This is what you burn for energy.
There are many debates in health and fitness over the amounts and ratio of these main food types.
Here is the formula that athletes have used since the ancient Greeks:
1. Protein (only if you work out):
Approximately 1 gram per pound of body weight daily.
For example: 150 lb. person = approximately 150 grams protein
2. Carbohydrates
a. Maintenance: 1 - 2 grams per pound of body weight
b. Fat Loss: 0.5 - 1 gram per pound of body weight
c. Extreme weight loss: 0 - 0.5 grams of body weight
When you lower your carbohydrate intake, your metabolism will eventually slow down to match your intake. This is why diets stop working. You must always return to maintenance levels.
3. Fat
Your total fat intake for lean fitness should be no more than 5 - 10% of your total calories (by calorie, not weight).
Protein 1 gram = 4 calories
Carbohydrates 1 gram = 4 calories
Fat 1 gram = 9 calories
It’s easy to figure out your personal formula using your body weight. For example:
A 150 lb. person who works out and wants to lose fat should eat approximately:
A. Protein 125 - 175 grams daily
B. Carbohydrates 75 - 120 grams daily
C. Fat 10 - 20 grams daily
Remember this is intended as a general guideline, as all individuals vary slightly, especially in carbohydrate tolerance.
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