Macronutrients 

There are 5 types of fat; Monounsaturated which is heart healthy, Polyunsaturated (Omega 3) is heart healthy and lowers triglycerides, improves HDL (good cholesterol) and reduces inflammation.  Polyunsaturated is essential for normal growth and development.  Saturated fats should be limited.  Trans fat increases LDL (bad cholesterol) and is associated with heart disease (Harvard Medical School 2015)

 

​For protein, amino acids are linked by peptide bonds; the building blocks of body tissues. There are 20 amino acids; 9 are called essential amino acids, which means the body cannot synthesize them on its own and must be consumed in the diet.  The other 11 are called non-essential amino acids, which means they can be synthesized by the body, and usually need not be obtained in the diet.

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For optimal muscle protein synthesis, protein intake in the range of 1.6-2.2 g/kg of body weight appears to be optimal (Stokes et al., 2018).  The recommended range for a caloric surplus may in the realm of 350-500 calories per day to support muscle hypertrophy (Slater et al., 2019)

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Protein and carbs are 4 calories per gram, while lipids (fat) are 9 calories per gram.  Alcohol is 7 calories per gram.

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The National Institute for Health recommends the following for total caloric intake:

Carbohydrates 45-65% (limit saturated and trans fat to 10%)

Fat 20-35%

Protein 10-35%

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CLICK HERE FOR A LIST OF DAILY VALUE (DV) OF MACRONUTRIENTS AND MICRONUTRIENTS.