Macronutrient Recommendations

MACRONUTRIENT RECOMMENDATIONS:

Suggested by the Institute of medicine, is the Acceptable macronutrient distribution range (AMDR). Provided are a recommended distribution of the 3 macronutrients including:

· CARBOHYDRATES – 45-65% of total calories consumed

· FAT – 10-35% of total calories consumed

· PROTEIN – 20-35% of total calories consumed

It should be noted that this is a general recommendation that does not offer specificity to certain population groups. Age, sex, illness/disease, disabilities, and lifestyle habits/behavior should all be taken into consideration. For example, a 2 year old would have a much different AMDR compared to a 65 year old. Even further, differentiation is not limited to M or F, Young or Old, obese or not… A great example is amongst the Athlete population which inherits much differentiation. Based not only on the factors aforementioned, but also based on the type of sport/activity, intensity, and duration. The following are Macronutrient recommendations for the general athlete, or highly active population:

ENERGY:

An athlete or highly active individual typically inherits higher energy requirements due to excessive caloric expenditure. Lacking sufficient calories and/or macronutrients may impede not only on the individuals ability to perform at a high level, including: loss of muscle mass, bone density, or strength, but may also disturb normal metabolic processes, such as: immunological, reproductive, and cognitive function. Individuals who participate in a low-intensity/general fitness plan (i.e, 30-40 min a day/ 3x week) can typically meet nutrition needs from a normal diet (1800-2200 calories). However, individuals who exceed this level of fitness should require more calories. For example, according to the Journal of the International Society of Sports Nutrition, larger individuals (100-150kg.) involved in moderate levels of intense training (2-3 hrs a day/ 5-6x week) may require caloric intake up to 12,000 calories depending of volume and intensity of training.

CARBOHYDRATES:

After the recruitment of free-ATP and creatine, the first energy source is glycogen, in which its primary function is to serve as energy. An adequate amount carbohydrates must be consumed in order to maintain liver and muscle glycogen (stored form of carbohydrates) storage. Preferably, slower digesting foods including fiber such as whole grains, fruits and vegetables should be sourced for carbohydrates prior to exercise (4-6 hours prior). Refined sugars, starches, and sports drinks/supplements should be reserved for moments of where glycogen synthesis needs to occur at a faster rate, i.e. during exercise to maintain energy needs or post-exercise to facilitate in immediate recovery and nutrient uptake. Individuals not focused on performance goals may meet the general carbohydrate requirement of 3-5g/kg/day (45-65% of total calories consumed) from a normal diet.

PROTEIN:

It was once agreed that athletes did not require more protein than the average individual however, according to the ISSN, current research indicates an athlete may benefit from ingesting twice the amount of protein. Depending on the individual and sport/activity, the recommendations can be vast. Protein deficiency may lead to inability to meet weight/aesthetic demands, muscle loss, hair loss, fatigue, fluid retention, nitrogen imbalance, slower athletic recover, and hunger. An array of protein sources exist in whole food forms as well as in supplemental form. According to ISSN, the best dietary sources of protein are low in fat such as skinless chicken, egg whites, or fish. Supplemental protein powders are often considered for their delivering nutrients at a faster rate as well as its convenience. Protein should be consumed at a rate of even distribution throughout the day, with extra consideration post-exercise.

FATS:

Currently, the ergogenic benefit from a high fat diet beyond the AMDR in athletes is highly debatable according to ISSN. A common method used is, “train high, and compete low” meaning, a periodization of ingesting high levels of fats and carbohydrates in early weeks of training, and then reducing them in later weeks is popular amongst weight-conscious sports such as, combat athletes or weight lifters however, no proof of improved performance has been documented. Similarly is a popular prescription in the “Keto-diet” relying in high fat, moderate protein, and low carbohydrates, also with debatable outcomes? More human research needs to be collected before we correlate high-fat diets and athletic performance.