Macronutrients
What are Macronutrients?
Macronutrients consist of Fats, Carbohydrates, Protein, and Water. For our purposes here, water will not be discussed, as optimal water intake is explained on the Hydration page. Fats are comprised of glycerol and fatty acids, Protein is compromised by various amino acids strung together, and Carbs are comprised of simple sugars called monosaccharides or chains of monosaccharides.
Carbs
Carbohydrates, unlike the other two macronutrients, seem to not be required for daily function. Throughout time cultures have survived on both extremely carb dense diets, and those with few to no carbs at all. Therefore, the optimal intake of carbohydrates remains a controversial topic. Additional confusion is interjected by the differences in genetic ability to tolerate and utilize carbs as an energy source. Therefore, a carbohydrate ratio cannot be established with significant accuracy. First determine your optimal protein and fat intakes, and from there alter your carbohydrates to fit your calorific intake goals.
One important consideration, however, is that intake of carbohydrates prior to training seems to boost performance. Therefore, while your total carb intake for the day is typically left up to individual needs and experience, introducing your carbs prior to your workout is most likely beneficial to all.
Protein
Optimal protein intake varies wildly from the general population to those looking to increase or maintain lean body mass. Since above average levels of lean body mass would be considered optimal for the majority of situations, the following protein intake recommendations will be targeted towards said audience. Within a body and muscle building context, typical recommendations for protein intake advise consuming roughly 1 gram of protein per pound of body weight. Some experts recommend as low as 0.7g/lb, and some as high as 1.3g/lb, but shooting for 1g/lb should cover bases sufficiently.
Fats
Fats have numerous roles in the human body. On a cellular level, fatty acids are required to maintain the cell membrane, modulate gene transcription, and serve as energy stores, among other roles. On a more macro level, optimal intake of fatty acids impact cardiovascular markers, mood and mental health, and energy. While the exact percentage of your macronutrient intake that fat should compose is roughly 20-35%, we can break down this figure even further.
Firstly, fats must be categorized. There exist generally 4 categories of fatty acids: Trans fats, saturated fats, Monounsaturated fats, and Polyunsaturated fats. Trans fats are widely considered harmful, and recommendations typically involve limiting them to no more than 1% of your caloric intake. Saturated fats, while not as harmful as trans fats, are similarly recommended to be limited to no more than 10% of total caloric intake. Monounsaturated fats, unlike saturated and trans fats, are readily tolerable. They essentially serve as the "fill in" calories once all 3 other categories have been met. Finally, Polyunsaturated fats need to be broken down even further. A subclass of Polyunsaturated fat, Essential Fatty Acids, are fatty acids that cannot be synthesized by the body and must be consumed. The two main families of EFAs are Omega 3's and Omega 6's. The optimal ratio of Omega 6 to 3 is somewhere around 1:1-4:1, dependent on an individuals circumstance. However, the average American's ratio is between 15:1 and 16.7:1. Additionally, in take of two crucial Omega 3s, EPA and DHA, is recommended to be between 250-2000 mg per day. Finally, Omega 3s should make up 0.5%-2.0% of caloric intake, and Linoleic acid, the primary Omega 6 fatty acid, should make up 2.5%-9% of total caloric deficit.
In Summary
Consume 1 gram of protein per pound of body weight
Fats should make up 20-25% of caloric intake
Limit trans fats to no more than 1% of caloric intake; saturated fats to no more than 10%.
Omega 3 PUFAS should make up 0.5-2.0% of caloric intake; Linoleic/Omega 6's to 2.5-9.0%, total EPA and DHA to 250-2000 mg per day, and maintain a ratio of Omega 6 to 3 of 4:1 - 1:1
Remaining calories should be allocated to carbs dependent on your personal response/experimentation
Prioritize carb consumption prior to workout