Читать книгу The Renaissance Diet 2.0 - Mike Israetel, James Hoffmann - Страница 68

•Protein, carbohydrate, and fat comprise the macronutrients that contribute to the vast majority of daily calories.

•Macronutrients need to be consumed in large amounts (on the order of grams) daily for survival.

•Protein is the most important macronutrient for body composition change and performance, followed by carbohydrate, and then fat.

•Protein provides the raw materials for muscle growth and repair and is essential to virtually all physiological systems.

•Recommended protein intake can range between 0.5 to 1.5 g per pound of bodyweight per day, with 1.0 g per pound per day on average, covering a large spectrum of athletic scenarios.

•Carbohydrate is the primary source of energy for all exercise and sporting endeavors, as well as the preferred source of energy for the nervous system.

•Carbohydrate is essential to both enhancing the performance of exercise and stimulating anabolism.

•Carbohydrate intake is directly proportional to training workload and can range from virtually no intake to over 5.0 g per pound of bodyweight per day.

•Most athletic endeavors will have carbohydrate intakes ranging from 1.0 to 3.0 g per pound of bodyweight per day, outside of very low or very high activity days.

•Fat is essential to health, but also plays a limited role in enhancing body composition and sport performance.

•Aside from hitting a minimum of 0.3 g per pound of bodyweight per day, fats are very malleable within the CCH and can be increased or decreased to meet individual wants and needs.