40:30:30 plan for Resistance Athletes Private

by jadamgoLast updated May 10, 2014
Macro NutrientsAmountMax
Calories (kcal)2250
Carbohydrates (g)225
Protein (g)165
Total Fat (g)70
Saturated Fat (g)020
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)2
Omega-6 Fatty Acids (g)0
Total Fiber (g)2880
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0300
Vitamin A (IU)300020000
Vitamin B6 (mg)1.3100
Vitamin B12 (ug)63000
Vitamin C (mg)902000
Vitamin D (IU)60025000
Vitamin E (IU)251500
Vitamin K (ug)80
Thiamin (mg)1.4
Riboflavin (mg)1.6
Niacin (mg)18125
Folate (ug)4001000
Pantothenic Acid (mg)61200
Biotin (ug)30
Choline (mg)5503500
Calcium (g)12.5
Chloride (g)24
Chromium (ug)35200
Copper (mg)110
Iodine (ug)1501100
Iron (mg)1845
Magnesium (mg)4204000
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)14
Potassium (g)4.57
Selenium (ug)55200
Sodium (g)24
Sulfur (g)0
Zinc (mg)1125
Compare to:

Relative to the default plan, this allows for more protein and fat and less carbohydrate. It's calibrated for a 2250 Cal/day diet.

The daily vitamin and mineral intakes are based on the most common consensus recommendations for active, young adults from a variety of sources. Where the recommended intake differed between men and women (e.g. for iron) I used the higher number to ensure that any young healthy person can get enough nutrients from this diet, regardless of their sex.

The absolute minimum RDI for sodium is set at 2g/day, which is an acceptable bare minimum level for many people. The maximum is set at 5g/day to allow for the replacement of electrolytes lost by sweating and high hydration levels. (A recent well-done literature review suggests that only people with known CVD or significant, current CVD risk markers should restrict sodium intake to low levels like the AHA's 2.3g/day.)

I support and agree with Rob's recommendation to include joint-healthy sulfur compounds, because if anyone needs joint support it would be resistance athletes! However, there isn't a consensus on how much sulfur is appropriate, nor on how to calculate the amount of sulfur in a recipe. For that reason, I have not included a numerical recommendation for sulfur in this plan.