With Austin Kjergaard owner of Full Body Physique and natural pro bodybuilder:
Many people workout regularly but they struggle to consume the right nutrients to help them with their physical performance. Mistakes that I commonly see with people and their nutrition is that they tend to not consume enough protein, the wrong types of carbohydrates, and too much fat or alcohol.
Protein has many functions when it comes to human physiology. On the sports performance side protein can play a big role in the repair, rebuilding and maintenance of our skeletal muscles. The amount of protein consumption is a highly debated topic but there are some recommended guidelines that you can follow to ensure that you are consuming enough protein. The recommended daily amount (RDA) for protein consumption is 0.8g/kg bodyweight. This is the minimum amount of protein that a person should consume daily. If you are an active individual, you could follow the Acceptable Macronutrient Distribution Range (AMDR) which is consuming 10-35% of your TOTAL calories.
Carbohydrates are the main fuel source for our bodies. When we consume carbohydrates, we store them as blood glucose or as glycogen which can be used as fuel during physical activity. It is important to consume nutrient dense carbohydrates like potatoes, rice, spinach, broccoli, strawberries, and blueberries. Eating nutritious carbohydrates can allow us to have better performance during exercise because we have the right fuel in our bodies. The AMDR can be anywhere from 40-65% so finding a happy middle ground of 50% of your total calories coming from carbohydrates may be a good place to start.
Fats has many important roles within our bodies such as providing energy, production of hormones, and protecting our organs. Fat is one of the most overly consumed nutrients as it is used in the cooking process. Most American diets are high in saturated fat and this type of fat has been highly associated with increasing the risk of heart disease. Fat consumption should primarily come from mono or polyunsaturated fats found in foods like nuts and oils. The AMDR for fat is 20-35%.
These percentages will vary they serve as a good baseline @ Sioux Falls, South Dakota
