How Much Fat, Protein, and Carbs To Eat? : 5 Min Phys

Summary

Dr. Andy Galpin discusses optimal macronutrient ratios for fat, protein, and carbs based on activity levels. He suggests 20-35% of calories from fat, with saturated fat at 10% or less. Carbohydrates should be adjusted according to physical activity, with a range of 2-7 grams per kilogram of body weight. Protein intake is generally recommended at 1.5 grams per kilogram. The video emphasizes the importance of adjusting these ratios for different training goals and physical conditions.

Takeaways

• 🔢 Aim for 20-35% of your total daily calories to come from fat, considering fat has 9 calories per gram, which is over twice that of carbs and protein.
• 🥗 The serving size of fat should be about half the amount of protein or carbs on your plate due to its higher energy density.
• 🚫 Limit saturated fat to around a third of your total fat intake, with more recent evidence suggesting that slightly higher levels than the traditional 10% recommendation might be acceptable.
• 🏋️‍♂️ Adjust your carbohydrate intake based on your physical activity levels, ranging from 2 to 7 grams per kilogram of body weight per day.
• 🍌 For a 70 kg (150 lbs) individual, a moderate carbohydrate intake is around 5 grams per kilogram, or 350 grams per day.
• 🏃‍♀️ During intense endurance events, carbohydrate intake can be increased up to 15 grams per kilogram of body weight.
• 🍬 Keep added sugar intake to less than 10% of your total carbohydrate intake, distinguishing between naturally occurring sugars in fruits and added sugars.
• 🥩 Consume about 1.5 grams of protein per kilogram of body weight daily, which is roughly 1 gram per pound of body weight.
• 🍽️ Aim for about 0.25 grams of protein per kilogram per meal to meet your daily protein needs.
• 📈 Customize macronutrient ratios based on your specific training goals and physical activity levels, emphasizing the importance of periodized nutrition.

Q & A

What is the recommended percentage of total calories that should come from fat in a diet?

The recommended percentage of total calories from fat is between 20 to 35%.

Why should the amount of fat on your plate be about half the amount of protein?

Fat contains over twice the calories per gram compared to carbs and protein, so the serving size for fat needs to be smaller.

What is the suggested percentage of calories that should come from saturated fat?

About a third of the calories from fat should come from saturated fat, although recent evidence suggests that slightly higher percentages may also be acceptable.

What is the significance of the 10% number in relation to saturated fat intake?

The 10% number is a classic guideline for saturated fat intake, but recent evidence suggests it might not be strongly scientifically justified, and exceeding it may not necessarily lead to heart disease, especially in physically active and healthy individuals.

Why is it important to monitor saturated fat intake despite the mentioned flexibility?

Saturated fat is high in calories, and being overweight is a significant risk factor for many diseases, so it's important to keep tabs on saturated fat intake.

What is the primary role of fat in nutrition according to Dr. Andy Galpin?

The primary role of fat in nutrition is to provide a lot of energy due to its high calorie content.

How should carbohydrates be adjusted in relation to physical activity status?

Carbohydrates should be adjusted the most when there are changes in physical activity status, such as reduction in training, increase in training, different types of training, recovery, etc.

What is the recommended range of carbohydrates intake per kilogram of body weight per day for athletes?

The recommended range is between 2 to 7 grams per kilogram of body weight per day.

Why might females need more carbohydrates than males?

It is observed that females might need more carbohydrates than males, although the exact reasons are not fully understood.

What is the recommended percentage of total carbohydrates that should come from added sugar?

Less than 10% of total carbohydrates should come from added sugar.

What is the general protein intake recommendation per kilogram of body weight per day?

A general recommendation is about 1.5 grams of protein per kilogram of body weight per day.

What is the concept of periodized nutrition mentioned by Dr. Andy Galpin?

Periodized nutrition is the practice of modifying and manipulating macronutrient intake, such as protein, carbs, and fats, depending on training goals and phases.