Nutrition planning

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Ongoing notes regarding recommended macro and micro nutrient consumption targets. 1g protein != 1 g protein.


Macronutrients

  • Protein: 1.4g - 2.7g per kg of body weight daily
  • Fat: 0.5g - 1.5g per kg of body weight daily
  • Note protein/fat combination can stay constant but macro nutrient consumption of carbohydrate should vary depending on physical activity. General guidance given at 2g-12g of carbs per kg of body weight/daily. While marathon training I performed HIIT/running activities in aggregate 6-10 hours a weeks for a target daily consumption of 2.75g - 3.25g daily. Body weight is 130 to produce macro target of 350g - 422g of carb daily.
  • Carbohydrates: 50g-350g depending on nutrition program

Micronutrients

Vitamin Daily Recommendation Details Benefits
B12 2.5mcg Vitamin B12 is primarily derived from animal and dairy products. If consuming a multivitamin be aware of limited bioavailability due to glycoprotein. Note actual absorption rate via pill may be as low as 56% per 1 mcg. To hit 2.5 mcg daily target consume vitamin b12 supplement guidance has been given to consume 6mcg via pill form. The American Heart Association has concluded that the available evidence is inadequate to support a role for B vitamins in reducing cardiovascular risk. Potential benefits on cognitive function
EPA/DHA 2:1 ratio of EPA/DHA ; 1g:2g The long chain n-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are considered to be under-consumed in the modern western diet in general [72], and in vegans in particular [47, 70]. The n-3 fatty acids are important for normal growth and development, and appear to play an important role in cardiovascular health, in inflammatory and chronic disease, and might improve exercise-induced bronchoconstrictio. Of interest to athletes, n-3 fats might also increase nitric oxide production [71, 74], and improve heart-rate variability [75].
Collagen No official guidance - studies indicate 15g -20g / daily Faciliates muscle protein synthesis and recovery. Found in tendon-rich tissue. Faciliates muscle protein synthesis and recovery. Found in tendon-rich tissue. See this link for additional details.
Potassium 3400mg Found in apricots, lentils, bananas, salmon, chicken. Considered an "electrolyte". Brewed coffee contains potassium. Many dietary supplement manufacturers and distributors limit the amount of potassium in their products to 99 mg (which is only about 2% of the DV) because of two concerns related to potassium-containing drugs. Fights hypertension, decrease stroke and other cardiovascular diseases. Increase bone health and bone mineral density. Has anti-inflammatory properties to combat tendonitis.
Magnesium 420mg Found in almonds, spinach, nuts, seeds. Some branded waters contain magnesium. Considered an "electrolyte". Approximately 30%-40% of dietary magnesium is absorbed by the body. Regulates protein synthesis, muscle and nerve function, blood pressure.Acts as a transportation vessel for potassium, which may improve anti-inflammation capabilities of the body. Might fight hypertension, stroke, diabetes.

References