Optimal Carb & Protein Balance: Fueling Your Body for Peak Performance

The majority of calories consumed in one day come from protein, carbohydrates and fats. You need to consume protein daily because the body does not store this nutrient; hair, skin, muscle and bone are composed of protein. Consuming the correct amount of protein keeps these body parts functioning. Carbohydrates, on the other hand, are stored by the body and are the brain's main source of energy. The correct balance of carbohydrates and protein needs to be consumed daily in order for the body to function at optimum levels.

Things You'll Need

• Calculator

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Instructions

• 1

  Determine the number of calories your body needs on a daily basis. To do this, use a calorie calculator or refer to a chart of estimated energy requirements. These tools take into account your height, age, weight and sex to determine the number of calories your body needs daily to function. In addition, the chart considers your activity level.

• 2

  Multiply your daily calorie requirement by 0.45 and 0.65 to determine the number of calories you should get from carbohydrates each day. According to the Mayo Clinic, 45 percent to 65 percent of your daily intake should be carbohydrates. Each gram of carbohydrates has 4 calories. Choose fruit, vegetables, beans and legumes, and whole grains for the majority of your carbohydrate calories. These foods contain no fillers, which lowers the number of empty calories you consume.

• 3

  Multiply your daily calorie requirement by 0.1 and 0.35. This determines the number of calories you should get from protein each day, based on the Mayo Clinic's recommended intake of 10 percent to 35 percent of your daily calories. Each gram of protein contains 4 calories. Choose lean meats, low-fat dairy products and plant-based proteins.