Nutrition Numbers Everyone Should Know

Calories, Ratios, and More

The following are numbers and nutrition facts that can help your diet or weight maintenance.

Calories

3500 Calories= 1 pound of bodyweight

4-4-9 Rule: The caloric value for 1 gram of protein= 4 calories, for 1 gram of carbs= 4 calories, and for 1 gram of fat= 9 calories

The liver can hold 300-400 calories of glycogen

Water

2% dehydration decreases the body’s work capacity by 12-15%

Maximum absorption rate is 8 to 10 ounces of water every 20 minutes

Protein

Avoid Proteins created through Hydrolysis, which contain toxic by-products and take away protein nutrients.

60% of all muscle tissue contain the amino acids Leucine, Isoleucine, and Valine

Carbs

When carbohydrate loading, water should be ingested with carbohydrates at a 3 to 1 ratio for best muscle size increase.

Fats

Daily consumption of calories from fat should not exceed 25% of total calories consumed.

Unsaturated fats do not contain cholesterol while saturated fats do.

-GCV