ISSN exercise & sport nutrition review: Research & recommendations. Choose higher sources of unsaturated and essential fatty acids (such as fish oils, nuts/seeds, vegetable oils, etc.) to support immune system and metabolism (Kreider et al., 2010).20 to 25 percent total fat (0.3 to 0.5 g/kg per day).Choose minimal to low-fat pre- and post-workout nutrition to allow for better digestion and absorption of carbohydrates and proteins (Kreider et al., 2010).Approximately 30 percent total fat (0.5 to 1 g/kg per day).25 to 35 percent total fat (0.5 to 1.0 g/kg per day).25 to 30 percent total protein (1.5 to 2 g/kg per day) a protein intake of approximately 25 to 30 percent of calories has been shown to boost metabolism by up to 80 to 100 calories per day, compared to lower-protein diets (Westerterp-Plantenga, 2008).2 to 0.3 g/kg post-workout (3:1 ratio of carbohydrate to protein) (Kreider et al., 2010).20 to 30 percent total protein (1.5 to 2 g/kg per day) this is equivalent to 5 to 10 servings of quality protein sources per day.10 to 15 percent total protein (0.8 to 1.0 g/kg per day).Component of enzymes that regulate metabolism.Involved in metabolic, transport and hormone systems.Used for building, repairing and maintaining body tissues.5 g/kg post-workout choose lower-glycemic carbohydrates or low-fat carbohydrate/protein sources such as fruit or cottage cheese.
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