Protein: a healthy man needs, depending on the activity, about 0.8 -2.5 grams of protein per kilogram of body weight. More active more, and less active less. Women should also consume slightly less protein than men. Example: Let’s say I weigh 100 kilograms, I am a men and I am physically active every day, so I need about 2 gram of protein per kilogram of body weight. So my daily requirement for protein is 2g/kg * 100kg=200 grams. We have said that gram of protein contains 4 calories. So I will daily consume 4 * 200 =800 calories from protein.
Fat: the science regarding recommended quantity for daily fat intake still does not speak with one voice. Therefore, I will only mention the lower limit-20grams per day. And because saturated as well as unsaturated fats are necessary for healthy functioning of the body, all fats sources are recommended. Especially the source as oily fish such as salmon, which is a good source omega-3 fatty acids. The fats that you should be afraid of are so-called trans-fats. They are found in processed food, highly processed vegetable oils, burned oils, junk food and in small amounts in foods of animal origin. But a cheat meat from time to time may benefit you more from psychological point of view as it benefits you from a nutritional point of view. Mathematics: earlier I calculate how many calories per day I get from protein. But how much from fat? Suppose that daily I consume 60g fat a day, which is a normal amount for an athlete. This is 60g * 9kcal/g= 540kcal.
Carbohydrates: I calculated that in one day I consume 800 calories (from protein) + 540 calories (from fat).This is in total 1340 calories. To maintain my body weight I need 2000 calories. So I will need to consume 2000kcal -1340kcal = 660 kcal, with carbohydrates. Which foods contain carbohydrates you can read the first article.
Vitamins and minerals: we must not forget to consume correct amounts of vitamins and minerals. Vitamins and minerals are acquired from all sorts of vegetables, fruit, meat, eggs, dairy products and cereals. All the food that we eat is rich with them, except for highly processed foods. It is true that almost all foods contain vitamins and minerals, but eating only certain food items for long period of time will not meet your body needs. For this reason, it is important that you eat variety of foods and that is how needs will be meet.
Proportions of macronutrient to macronutrient intake differs from diet to diet. Also every individual has different preferences and needs, so the easiest way to determine the optimal ratio is by trying different combinations. Above I have described how to calculate how many macronutrients one should consume.
Kinetic-BANDS are a great training tool used to help you improve your speed, muscular strength, reaction time, acceleration, coordination, jumping and sport specific quickness by optimaly activating your muscles. With Kinetic-BANDS your feet and legs will become faster WITHOUT TRAINING MORE, just smarter!
PRO Speed for free!
With ordering Kinetic-BANDS product you will get for free our amazing basic individul program Pro Speed program. The program inculde daily workouts based on the athlete age, video with all the exercisess how to perform correctly.
Kinetic BANDSare a great training tool used to help you improve your speed, muscular strength, reaction time, acceleration, coordination, jumping and sport specific quickness by optimaly activating your muscles. With Kinetic Bands your feet and legs will become faster.