| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 2500 | 3000 |
| Carbohydrates (g) | 0 | |
| Protein (g) | 64 | 120 |
| Total Fat (g) | 0 | |
| Saturated Fat (g) | 24 | 30 |
| Monounsaturated Fat (g) | 0 | |
| Polyunsaturated Fat (g) | 0 | |
| Omega-3 Fatty Acids (g) | 1 | 3 |
| Omega-6 Fatty Acids (g) | 13 | 10 |
| Total Fiber (g) | 30 | 100 |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 900 | 3000 |
| Vitamin B6 (mg) | 1.3 | 50 |
| Vitamin B12 (ug) | 2.4 | 3 |
| Vitamin C (mg) | 45 | 60 |
| Vitamin D (IU) | 5 | 80 |
| Vitamin E (IU) | 10000 | 300000 |
| Vitamin K (ug) | 70 | 100 |
| Thiamin (mg) | 1.2 | 2 |
| Riboflavin (mg) | 1.3 | 3 |
| Niacin (mg) | 16 | 35 |
| Folate (ug) | 400 | 1000 |
| Pantothenic Acid (mg) | 6 | 10 |
| Biotin (ug) | 30 | 60 |
| Choline (mg) | 550 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1 | 2.5 |
| Chloride (g) | 0 | |
| Chromium (ug) | 35 | 50 |
| Copper (mg) | 1.7 | 10 |
| Iodine (ug) | 150 | 1100 |
| Iron (mg) | 8 | 45 |
| Magnesium (mg) | 330 | 380 |
| Manganese (mg) | 5.5 | 10 |
| Molybdenum (ug) | 45 | 2000 |
| Phosphorus (g) | 1 | 4 |
| Potassium (g) | 3.8 | 6 |
| Selenium (ug) | 70 | 400 |
| Sodium (g) | 0.8 | 2.3 |
| Sulfur (g) | 0 | |
| Zinc (mg) | 14 | 40 |
I will be editing this more as Research more of the documents and such
Whats with the lack of Carbs?
Due to the structure of different carbohydrates a Recommended Dietry Intake was not Given to to the different ways they act with the body
Choosing Protein Sources!
The most suitable supplement is one that provides both protein and carbohydrate.
Fibre- Soluble and insoluble?
Soluble Fiber is fiber that can be digested and for the most part turned into energy.
Insolubale Fiber is Fiber that cannot be digested and passes through your system relatively unchanged.
why do we need it then?
well the Insoluble fiber cleans and helps move all the waste out of your system as well as prevents constipation.
But What about Amino Acids?!?!?
Proteins are made up of various sequences of about 20 different amino acids. Eight of these amino acids are essential and must come from the diet.
If the supplements that you use don't supply the amino acid profile with them (should be listed under all the standard nutrition values) Bulk Nutrients Supply a Amino Acid complete Supplement pouch powder do dad thing :D
Energy Obtain Levels Percentages
Calories should be obtained through a percentage of each of the following (According to the Report):
Protein 20% Fat 25% Omega 6 10% Omega 3 1% Carbohydrates 50%
If using 2500 cal as the energy line:
| nutrients | Calories | |
|---|---|---|
| Protein | 500 cal | |
| Fat | 100 cal | |
| Omega 6 | 250 cal | |
| Omega 3 | 25 cal | |
| Carbohydrates | 1250 cal |
What about my protein, if I Exercise or If I don't?
| Group | g/kg/day |
|---|---|
| Sedentary men and women | 0.8-1.0 |
| Elite male endurance athletes | 1.6 |
| Moderate-intensity endurance athletes | 1.2 |
| Recreational endurance athletes (b) | 0.8-1.0 |
| Football, power sports | 1.4-1.7 |
| Resistance athletes (early training) | 1.5-1.7 |
| Resistance athletes (steady state) | 1.0-1.2 |
| Female athletes | ~15% lower than male athletes |
How do I use the g/kg/Day or what does it mean?
The g/kg/day Means Grams of Protein per Kilogram of your weight per day
So you Multiply the Grams of protein (from your chosen Exercise level) by your weight, which will give you your protein intake per day
Want more Info? (from gov sources) :D
http://www.ausport.gov.au/ais/nutrition/factsheets/basics/protein_-_how_much