Sports Nutrition: How My Body Works

Milwaukee Athletics

Nutrient Recommendations

Carbohydrates

Fats

Protein

Carbohydrates

Activity Level per Day	Carbohydrate Needs per 2.2 Pounds of Bodyweight
Light <>	3-5 Grams / 2.2 Pounds
Moderate 1 Hour	5-7 Grams / 2.2 Pounds
High 1-3 Hours	6-10 Grams / 2.2 Pounds
Very High 3-5 Hours	8-12 Grams / 2.2 Pounds

Activity Level per Day	Protein Needs per 2.2 Pounds of Bodyweight
General	1.2-1.6 Grams / 2.2 Pounds
Extreme	1 Gram / Pound

Fat Needs per Bodyweight

1 Gram / 2.2 Pounds Needed

Vitamin A: Eggs & Fish	B6: Meat
Vitamin C: Citrus Fruits & Broccoli	B12: Meat
Vitamin D: Milk & Salmon	Vitamin E: Leafy Greens & Whole Grains
Vitamin K: Spinach & Kale