Amped Training

Macronutrients

There are nutrient requirements as well as just considerations of calories. There are three macronutrients found in our food: protein, carbohydrates, and fats. In brief, protein is used in the structural components of the body, carbohydrates are used as energy sources, and fats are used both as structural components and as energy sources.

Protein and fats have baseline essential requirements by the body. Carbohydrates are required in limited amounts, to fuel muscular activity and the brain (roughly 100g per day), although the body has means of converting both protein and fats into usable energy sources. These pathways are not as efficient as glucose, however, which is the end-result of carbohydrate metabolism.

While calories are the ultimate determinant of weight loss/gain, these essential requirements are necessary to be fulfilled in order for (positive) body composition changes to occur.

For most engaged in regular exercise and activity, it is advisable to keep protein at a minimum of one gram per lb of bodyweight, and up to 1.5g/lb. Note that as calories and carbohydrate intake decreases, higher values of protein intake become important. Under conditions of lowered calories, the amino acids that comprise protein are oxidized heavily by the body. By providing an ample supply through the diet, protein in the muscle is spared.

On the other side of the equation, too much protein is converted to glucose in the liver, through a process called gluconeogenesis. Because of this, going above 1.5g/lb (assuming you're drug free), while not harmful, is likely pointless; you could simply eat carbs and save yourself the money. Protein has an estimated 4 calories per gram. So a 100 lb woman would ideally get between 100g to 150g of protein per day, for a total of 400 to 600 calories.

The remainder of the diet must come from carbohydrate and fat. There's two schools of thought here, one says high carbs/low fat, the other says low carbs/high fat.