|Total Fat (g)||160||180|
|Saturated Fat (g)||40||60|
|Monounsaturated Fat (g)||80||100|
|Polyunsaturated Fat (g)||20||27|
|Omega-3 Fatty Acids (g)||10||13|
|Omega-6 Fatty Acids (g)||10||15|
|Total Fiber (g)||65||85|
|Soluble Fiber (g)||30||50|
|Insoluble Fiber (g)||25||50|
Nutrient amounts reviewed by:
|Vitamin A (IU)||2000||2500|
|Vitamin B6 (mg)||20||70|
|Vitamin B12 (ug)||200||7000|
|Vitamin C (mg)||750||1000|
|Vitamin D (IU)||4000||7500|
|Vitamin E (IU)||80||150|
|Vitamin K (ug)||1000||2000|
|Pantothenic Acid (mg)||30||500|
These recommendations offer optimal ratios, needs and limits for health and performance. Imperfect bioavailability and absorption are fully accounted for. These recommendations are applicable to relatively healthy people that do not have any absorption or elimination disorders.
The macronutrients are designed for an optimally healthy diet that provides a calorie intake in excess of that needed maintain weight in an average-weight, low-bodyfat, person with a rapid metabolism. This should supply an amount of energy necessary for extreme training, including resistance, anaerobic and aerobic, while still maintaining growth and the production of new, lean muscle mass. While following these recommendations, excessive hydration is essential. 1.5 gallons of pure water per day is recommended.
There are many nutrients not listed in these recommendations that are non-essential, yet very beneficial. These include an assortment of phytonutrients, such as antioxidants. In addition to the essential nutrients list herein, it is recommended to supply the body with an array of antioxidants in reasonable amount. Also, the use of healthy, effective herbal supplements is recommended in combination to the above principles.