carbs, proteins, and fats

Question: Everyone seems to do something different when it comes to carbs, proteins, and fats. Some advocate higher carb, some higher protein, and some very low fat. How do I know who’s right?

Answer:  This is a great question, and a somewhat difficult one to answer, since it really depends on your goals. Keep in mind, there is an Acceptable Macronutrient Distribution Range (AMDR) for each macronutrient. Generally speaking, you should shoot for 45-65% carbohydrate, 20-35% fat, and 10-35% protein. If you’re an athlete or you’re focused on the cardio end of the exercise spectrum, then you should be more liberal with your carb intake, while getting adequate protein and fat. If you’re focused on strength training and you’re looking to add mass and size, you’d be wise to aim for 50% carbohydrate, 25% protein, and 25% fat. If you want to lose weight, it may be advisable to decrease carbohydrate intake (to a level of 40-45%), and then slightly increase healthy protein and fat consumption. Remember, these percent changes may not seem like much, but there’s varying calorie levels associated with each of these goals. Again, the recommendations above are generalities, but hopefully they shed some light on the direction you might want to head in based on your specific health and wellness goals. And, of course, the focus should be on consuming whole grains, unsaturated fats, and lean proteins whenever possible. As always, if you need more personalized recommendations, talk to a certified personal trainer or a registered dietitian.