I always thought I had a rather balanced diet when macronutrients come in … by balanced, I mean I thought I ate similar proportions of carbs : protein : fat = 33 : 33 : 33. (Think ‘Smarter Science of Slim / Calorie Myth / Jonathan Bailor).
(As you probably know!) I’ve been careful about what I’ve been eating for the last 7 days and have logged all of my food and exercise in My Fitness Pal. No Mars bars, no binging on sugar when I’m hungry. All pretty much clean food choices, except for a few astray quality streets (3 to be precise) and a pizza on Sunday (when my calories were under for the day after a run anyway).
Before I started tracking my intake, my idea of what I eat was that:
– I eat less carbs than most people (no bread, but veg and sometimes rice, pizza, pasta).
– I eat a lot of protein (mainly dairy & meat) to help aid recovery and muscles.
– I eat plenty good fats (eggs, nuts, meat).
But it turns out my intake is a little different macro-wise than I thought. :-O
– Carbs 40% of caloriesor 180g per day (2.7g per body weight kg).
– Protein 21% of calories or 95g per day (1.7g per body weight kg).
– Fat 39% of calories or 77g per day (1.4g per body weight lb).
They say fat is good for you, 😉 and in my case the foods I’ve been eating which have fat calories tend to be eggs (2 or 3 a day), milk, cheese, nuts and meats (not sweets and crap) – but it’s still been quite surprising. And I honestly thought my protein intake was higher. (I think I read some where athletes are meant to get between 1.2-1.7g of protein per kg of body weight) …
Protein recommendations for endurance athletes are 1.2 to 1.4 g per kilogram of body weight per day, whereas those for resistance and strength-trained athletes may be as high as 1.6 to 1.7 g per kilogram of body weight per day.
At least the fat is probably keeping me satisfied throughout the day, perhaps avoiding sugar highs and crashes, and perhaps fuelling my running (as opposed to carbs / sugar)?