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Buy me a beer. Nutrition reference tables.
Thomas Solomon PhD.
23rd May 2020.
Food provides nutrients to keep your body healthy and running smoothly. But poor nutritional choices will reduce your power output during sessions, reduce your ability to recover from and adapt to your sessions, and impair your health. As previously discussed, there is more than one way to achieve a healthy eating pattern. This is because you might have dietary restrictions. But, no matter whether your restrictions are enforced or by choice, the human body has basic needs that must be met.
A healthy eating pattern:
includes a variety of nutrient-dense whole foods
while
limiting the intake of sugar, saturated fat, trans-fats, salt (sodium), and alcohol.
You can achieve this by eating:
vegetables of all colours, fruits, grains, oils, protein foods, dairy or soy, and drinking fluid.
Doing so will provide you with carbohydrates, fats, proteins, vitamins, minerals, and water - everything the growing, recovering, and adapting body needs.
The precise number of calories you need to eat is tricky to dial in, but to maintain optimal health while training:
your daily caloric intake must be sufficient in relation to your daily training load to maintain an adequate “energy availability” that allows your body to maintain normal physiological functions.
But, remember:
being light does not equal being fast - always consider your power to weight ratio.
Throughout my posts on nutrition, I always aim to keep things generic to help you learn about healthy eating rather than to stress over number targets. But, a reference guide can sometimes be useful.
The tables below are derived from the dietary reference intake (DRI) guidelines, which vary between countries (click here for the various Food-based dietary guidelines within the United Nations, click here for the WHO nutrition pages, and click here for the EU DRV pages). Trying to precisely fit your diet to meet these values is a futile task; which is why I always say,
“Don’t stress over your nutrition! Simply aim to have fun with nutrition and enjoy your food journey. All is not lost if things get eff dup from time to time. Just aim to eat well on as many days as possible.”
IMPORTANT
Dietary Reference Intake (DRI) guidelines are called Nutrient Reference Value (NRV) guidelines in some countries. DRI or NRV is the umbrella term that contains the framework of the following:
RDA (or RDI) is the recommended daily allowance (or intake), which is the amount that will meet the known nutritional needs of 97.5% of healthy people. RDAs are derived from population based studies and are 2 standard deviations above the average daily requirement to ensure people obtain sufficient quantities. RDA values were determined in population-wide studies, not just in athletes and physical activity levels of the subjects were not taken into account, but this does not mean that RDA do not apply to athletes.
EAR is the estimated average requirement of a nutrient that is estimated to meet the nutritional requirement of 50% of the healthy population. EAR values help assess the probability that the specific intake amount is inadequate for an individual and are used to calculate RDAs.
AI is the adequate intake value of a nutrient. This is assigned when there is no known EAR and, therefore, RDA cannot be calculated. AI implies low prevalence of inadequate nuteitnintakes and is based on observed or experimentally-determined estimates of nutrient intake for a group of healthy people. An individual consuming a level of a nutrient at or above the AI has a low probability of nutrient inadequacy.
UL is the upper tolerable limit at which nutrient intake of this amount is likely to pose no risk to health. The UL value estimates the percentage of the population at risk of adverse effects of excessive nutrients intake. If a person’s intake is higher than the UL value, the individual is at a greater risk of adverse effects.
A male athlete weighing 75 kg with 8% body fat has a fat-free mass of 69 kg (0.92 × 75). Today he ate a total of 3000 kcals (EI) and expended 1000 kcals (EEE) during his sessions so his energy availability was 29 kcal/kgFFM (2000 ÷ 69), which is too low because it did not leave enough energy available to maintain normal bodily function. For him to have achieved 40 kcal/kgFFM of energy availability today while maintaining the same training load, he should have eaten 3760 kcals (i.e. [40 × 69] − 1000), an extra 760 kcals.
Conversion factors:
kcal = kilocalories
KJ = kilojoules
1 kcal = 4.184 KJ
g = gram
mg = milligram
μg = microgram
1 g = 1000 mg = 1,000,000 μg
1 g of carbs = 4 kcals
1 g of fat = 9 kcals
1 g of protein = 4 kcals
1 g of alcohol = 7 kcals
Fat-free mass (FFM) = Body weight (BW) − Fat mass (FM)
RDA (aka RDI) is the recommended daily allowance (or intake), which is the amount that will meet the known nutritional needs of 97.5% of healthy people. RDAs are derived from population based studies and are 2 standard deviations above the average daily requirement to ensure people obtain sufficient quantities. RDA values were determined in population-wide studies, not specifically in athletes, and physical activity levels of the subjects were not taken into account; but, this does not mean that RDA values do not apply to athletes.
These reference values are for non-pregnant adults aged 19 to 50. Reference values may vary between countries and may change as new evidence comes to light. Some reference values change during infancy, childhood, adolescence, and in old age. E.g. calcium, vitamin D, and vitamin B12, increase after menopause and in older men. So, if you’re outside this age range, consult your doctor or a registered dietician. Some references values also change in pregnancy, which generally requires an additional 300 kcal/d of energy intake and an increased need for protein, folic acid, and iron. So, consult your doctor if you are planning to become pregnant or are pregnant.
For athletes, the total amount of adequate daily energy intake will vary depending on your total daily training load. Furthermore, the relative amount of carbohydrate and fat needed to optimise recovery and performance may change from day to day in relation to the intensity and/or duration of your sessions.
Conversion factors:
kcal = kilocalories
KJ = kilojoules
1 kcal = 4.184 KJ
g = gram
mg = milligram
μg = microgram
1 g = 1000 mg = 1,000,000 μg
1 g of carbs = 4 kcals
1 g of fat = 9 kcals
1 g of protein = 4 kcals
1 g of alcohol = 7 kcals
Fat-free mass (FFM) = Body weight (BW) − Fat mass (FM)
Fat-soluble vitamins can be stored in the body wherease water-soluble vitamins cannot. Therefore, water-soluble vitamins must be consumed daily. Many of the water-soluble vitamins — Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Folate, and Vitamin C — cannot be synthesised in the human body and are called “essential” vitamins.
RDA (aka RDI) is the recommended daily allowance (or intake), which is the amount that will meet the known nutritional needs of 97.5% of healthy people. RDAs are derived from population based studies and are 2 standard deviations above the average daily requirement to ensure people obtain sufficient quantities. RDA values were determined in population-wide studies, not specifically in athletes, and physical activity levels of the subjects were not taken into account; but, this does not mean that RDA values do not apply to athletes.
These reference values are for non-pregnant adults aged 19 to 50. Reference values may vary between countries and may change as new evidence comes to light. Some reference values change during infancy, childhood, adolescence, and in old age. E.g. calcium, vitamin D, and vitamin B12, increase after menopause and in older men. So, if you’re outside this age range, consult your doctor or a registered dietician. Some references values also change in pregnancy, which generally requires an additional 300 kcal/d of energy intake and an increased need for protein, folic acid, and iron. So, consult your doctor if you are planning to become pregnant or are pregnant.
For athletes, recommended daily intake values for micronutrients are likely appropriate because of the large “safety net” the recommended intake values, which are greater than the minimum amount needed to survive and high enough to account for low bioavailability. That said, adjustment may be needed for some athletes with very high energy expenditure or athletes with diets with poor nutrient bioavailability (e.g. vegetarians, vegans, etc).
Conversion factors:
kcal = kilocalories
KJ = kilojoules
1 kcal = 4.184 KJ
g = gram
mg = milligram
μg = microgram
1 g = 1000 mg = 1,000,000 μg
1 g of carbs = 4 kcals
1 g of fat = 9 kcals
1 g of protein = 4 kcals
1 g of alcohol = 7 kcals
Fat-free mass (FFM) = Body weight (BW) − Fat mass (FM)
RDA (aka RDI) is the recommended daily allowance (or intake), which is the amount that will meet the known nutritional needs of 97.5% of healthy people. RDAs are derived from population based studies and are 2 standard deviations above the average daily requirement to ensure people obtain sufficient quantities. RDA values were determined in population-wide studies, not specifically in athletes, and physical activity levels of the subjects were not taken into account; but, this does not mean that RDA values do not apply to athletes.
These reference values are for non-pregnant adults aged 19 to 50. Reference values may vary between countries and may change as new evidence comes to light. Some reference values change during infancy, childhood, adolescence, and in old age. E.g. calcium, vitamin D, and vitamin B12, increase after menopause and in older men. So, if you’re outside this age range, consult your doctor or a registered dietician. Some references values also change in pregnancy, which generally requires an additional 300 kcal/d of energy intake and an increased need for protein, folic acid, and iron. So, consult your doctor if you are planning to become pregnant or are pregnant.
For athletes, recommended daily intake values for micronutrients are likely appropriate because of the large “safety net” the recommended intake values, which are greater than the minimum amount needed to survive and high enough to account for low bioavailability. That said, adjustment may be needed for some athletes with very high energy expenditure or athletes with diets with poor nutrient bioavailability (e.g. vegetarians, vegans, etc).
Conversion factors:
kcal = kilocalories
KJ = kilojoules
1 kcal = 4.184 KJ
g = gram
mg = milligram
μg = microgram
1 g = 1000 mg = 1,000,000 μg
1 g of carbs = 4 kcals
1 g of fat = 9 kcals
1 g of protein = 4 kcals
1 g of alcohol = 7 kcals
Fat-free mass (FFM) = Body weight (BW) − Fat mass (FM)
The tables above are a supplement to, not a replacement for, the nutrition articles I write. The tables are not to be used for self-diagnosis. As an athlete, maintaining sufficient energy availability for all bodily functions is critical for maintaining your health during training and competition. Always, remember that:
consult your doctor right away,
arrange a consultation with a registered dietician,
and
inform your coach and/or the folks closest to you.
A healthy eating pattern:
includes a variety of nutrient-dense whole foods while
limiting the intake of sugar, saturated fat, trans-fats, salt (sodium), and alcohol. You can achieve this by eating:
vegetables of all colours, fruits, grains, oils, protein foods, dairy or soy, and drinking fluid. Doing so will provide you with carbohydrates, fats, proteins, vitamins, minerals, and water - everything the growing, recovering, and adapting body needs.
The precise number of calories you need to eat is tricky to dial in, but to maintain optimal health while training:
your daily caloric intake must be sufficient in relation to your daily training load to maintain an adequate “energy availability” that allows your body to maintain normal physiological functions. But, remember:
being light does not equal being fast - always consider your power to weight ratio.
Throughout my posts on nutrition, I always aim to keep things generic to help you learn about healthy eating rather than to stress over number targets. But, a reference guide can sometimes be useful.
The tables below are derived from the dietary reference intake (DRI) guidelines, which vary between countries (click here for the various Food-based dietary guidelines within the United Nations, click here for the WHO nutrition pages, and click here for the EU DRV pages). Trying to precisely fit your diet to meet these values is a futile task; which is why I always say,
“Don’t stress over your nutrition! Simply aim to have fun with nutrition and enjoy your food journey. All is not lost if things get eff dup from time to time. Just aim to eat well on as many days as possible.”
IMPORTANT Dietary Reference Intake (DRI) guidelines are called Nutrient Reference Value (NRV) guidelines in some countries. DRI or NRV is the umbrella term that contains the framework of the following:
RDA (or RDI) is the recommended daily allowance (or intake), which is the amount that will meet the known nutritional needs of 97.5% of healthy people. RDAs are derived from population based studies and are 2 standard deviations above the average daily requirement to ensure people obtain sufficient quantities. RDA values were determined in population-wide studies, not just in athletes and physical activity levels of the subjects were not taken into account, but this does not mean that RDA do not apply to athletes.
EAR is the estimated average requirement of a nutrient that is estimated to meet the nutritional requirement of 50% of the healthy population. EAR values help assess the probability that the specific intake amount is inadequate for an individual and are used to calculate RDAs.
AI is the adequate intake value of a nutrient. This is assigned when there is no known EAR and, therefore, RDA cannot be calculated. AI implies low prevalence of inadequate nuteitnintakes and is based on observed or experimentally-determined estimates of nutrient intake for a group of healthy people. An individual consuming a level of a nutrient at or above the AI has a low probability of nutrient inadequacy.
UL is the upper tolerable limit at which nutrient intake of this amount is likely to pose no risk to health. The UL value estimates the percentage of the population at risk of adverse effects of excessive nutrients intake. If a person’s intake is higher than the UL value, the individual is at a greater risk of adverse effects. Daily energy intake:
Energy availability (EA) is the remaining kilocalories (kcal) of energy left when subtracting daily exercise energy expenditure (EEE) from daily energy intake (EI):EA = (EI − EEE) ÷ fat-free mass in kg
For example:A male athlete weighing 75 kg with 8% body fat has a fat-free mass of 69 kg (0.92 × 75). Today he ate a total of 3000 kcals (EI) and expended 1000 kcals (EEE) during his sessions so his energy availability was 29 kcal/kgFFM (2000 ÷ 69), which is too low because it did not leave enough energy available to maintain normal bodily function. For him to have achieved 40 kcal/kgFFM of energy availability today while maintaining the same training load, he should have eaten 3760 kcals (i.e. [40 × 69] − 1000), an extra 760 kcals.
| Adequate daily energy availability. | |
|---|---|
| Males: | At least 40 kcal per kg of fat-free mass (FFM) per day. |
| Females: | At least 45 kcal/kgFFM/day. |
|
Energy availability of 30–40 kcal/kgFFM/day for males or 30–45 kcal/kgFFM/day for females may be tolerated for short periods but is considered subclinical low energy availability. |
|
|
Energy availability less than 30 kcal/kgFFM/day represents clinical low energy availability, which is associated with a loss of normal bodily functions and impairments in recovery from and adaptation to exercise. |
|
|
For further reading, see Energy availability in athletics: Health, performance, and physique by Melin et al. (2019) International Journal of Sport Nutrition and Exercise Metabolism. |
|
Conversion factors:
kcal = kilocalories
KJ = kilojoules
1 kcal = 4.184 KJ
g = gram
mg = milligram
μg = microgram
1 g = 1000 mg = 1,000,000 μg
1 g of carbs = 4 kcals
1 g of fat = 9 kcals
1 g of protein = 4 kcals
1 g of alcohol = 7 kcals
Fat-free mass (FFM) = Body weight (BW) − Fat mass (FM)
Daily macronutrient intake:
RDA (aka RDI) is the recommended daily allowance (or intake), which is the amount that will meet the known nutritional needs of 97.5% of healthy people. RDAs are derived from population based studies and are 2 standard deviations above the average daily requirement to ensure people obtain sufficient quantities. RDA values were determined in population-wide studies, not specifically in athletes, and physical activity levels of the subjects were not taken into account; but, this does not mean that RDA values do not apply to athletes.
These reference values are for non-pregnant adults aged 19 to 50. Reference values may vary between countries and may change as new evidence comes to light. Some reference values change during infancy, childhood, adolescence, and in old age. E.g. calcium, vitamin D, and vitamin B12, increase after menopause and in older men. So, if you’re outside this age range, consult your doctor or a registered dietician. Some references values also change in pregnancy, which generally requires an additional 300 kcal/d of energy intake and an increased need for protein, folic acid, and iron. So, consult your doctor if you are planning to become pregnant or are pregnant.
For athletes, the total amount of adequate daily energy intake will vary depending on your total daily training load. Furthermore, the relative amount of carbohydrate and fat needed to optimise recovery and performance may change from day to day in relation to the intensity and/or duration of your sessions.
| Recommended daily intake (RDI) for macronutrients. | |
|---|---|
| Carbohydrates*: | 45 to 60 % of daily kcal (1 gram carb = 4 kcals). More specifically, → 5 to 7 g per kg bodyweight (BW) per day during moderate training load. → 6 to 10 g/kgBW/day during heavy training load. → 8 to 12 g/kgBW/day during extreme training load. For glycogen supercompensation: → 8 to 12 g/kgBW/day for 36–48 h during training load taper. |
| Sugar | Less than 10 % of daily kcal (approx 50 grams in a 2000 kcal diet), but this may be exceeded during certain training/racing periods when carbohydrate feeding is required during a session/race. |
| Fibre | 25 grams per day (g/day) or 14 g per 1000 kcal per day.** |
| Fats: | 20–35 % of daily energy intake (kcal) (1 gram fat = 9 kcals). |
| Saturated fat | Less than 10 % of daily kcal. |
| Trans fat | As little as possible. |
| Omega 3s (DHA & EPA) |
250 milligrams per day (mg/day). |
| Protein: | At least 0.8 grams per kg bodyweight per day in healthy nonathletes. 1.2 to 2.0 g/kg/day in older-aged nonathletes. 1.2 to 2.0 g/kg/day in endurance athletes. 2 to 3 g/kg/day in bodybuilders/powerlifters. |
| Alcohol#: | As little as possible (1 gram alcohol = 7 kcals). Less than 2 drinks per day in males. Less than 1 drink per day in females. |
| Water: | Approx 2 litres per day BUT due to fluctuating water needs caused by variable sweat rate induced by training demand and environmental conditions, a better guide is to drink to thirst. Water intake includes tea, coffee, and other fluids, ideally nonalcoholic and sugar-free. |
| * means “available” carbohydrate that is absorbed, i.e. not including fiber. **Updated dietary fibre consensus from the International Carbohydrate Quality Consortium (ICQC). | |
| # One drink is a small (125 mL) glass of wine or small (300 mL / half-pint) glass of 5% beer. | |
| For further reading, see the 2016 Nutrition and Athletic Performance joint position statement published by the Academy of Nutrition and Dietetics (AND), Dietitians of Canada (DC), and American College of Sports Medicine (ACSM) in Med Sci Sports Exerc. | |
Conversion factors:
kcal = kilocalories
KJ = kilojoules
1 kcal = 4.184 KJ
g = gram
mg = milligram
μg = microgram
1 g = 1000 mg = 1,000,000 μg
1 g of carbs = 4 kcals
1 g of fat = 9 kcals
1 g of protein = 4 kcals
1 g of alcohol = 7 kcals
Fat-free mass (FFM) = Body weight (BW) − Fat mass (FM)
Daily vitamin intake:
Fat-soluble vitamins can be stored in the body wherease water-soluble vitamins cannot. Therefore, water-soluble vitamins must be consumed daily. Many of the water-soluble vitamins — Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Folate, and Vitamin C — cannot be synthesised in the human body and are called “essential” vitamins.
RDA (aka RDI) is the recommended daily allowance (or intake), which is the amount that will meet the known nutritional needs of 97.5% of healthy people. RDAs are derived from population based studies and are 2 standard deviations above the average daily requirement to ensure people obtain sufficient quantities. RDA values were determined in population-wide studies, not specifically in athletes, and physical activity levels of the subjects were not taken into account; but, this does not mean that RDA values do not apply to athletes.
These reference values are for non-pregnant adults aged 19 to 50. Reference values may vary between countries and may change as new evidence comes to light. Some reference values change during infancy, childhood, adolescence, and in old age. E.g. calcium, vitamin D, and vitamin B12, increase after menopause and in older men. So, if you’re outside this age range, consult your doctor or a registered dietician. Some references values also change in pregnancy, which generally requires an additional 300 kcal/d of energy intake and an increased need for protein, folic acid, and iron. So, consult your doctor if you are planning to become pregnant or are pregnant.
For athletes, recommended daily intake values for micronutrients are likely appropriate because of the large “safety net” the recommended intake values, which are greater than the minimum amount needed to survive and high enough to account for low bioavailability. That said, adjustment may be needed for some athletes with very high energy expenditure or athletes with diets with poor nutrient bioavailability (e.g. vegetarians, vegans, etc).
| Recommended daily intake (RDA) of vitamins. | |
|---|---|
| Fat-soluble vitamins: | |
| Vitamin A | Male: 0.9 milligram per day retinol or 5.4 mg/day beta-carotene. Female: 0.7 mg/day retinol or 4.3 mg/day beta-carotene. |
| Vitamin D* | Male: 15 micrograms (μg) per day . Female: 15 μg/day. |
| Vitamin E | Male: 15 mg/day. Female: 15 mg/day. |
| Vitamin K | Male: 120 μg/day. Female: 90 μg/day. |
| Water-soluble vitamins: | |
| Vitamin C (Ascorbate) |
Male: 90 mg/day. Female: 75 mg/day. |
| Vitamin B1 (Thiamin) |
Male: 1.2 mg/day. Female: 1.1 mg/day. |
| Vitamin B2 (Riboflavin) |
Male: 1.3 mg/day. Female: 1.1 mg/day. |
| Vitamin B3 (Niacin) |
Male: 16 mg/day. Female: 14 mg/day. |
| Vitamin B5 (Pantothenic acid)* |
Male: 5 mg/day. Female: 5 mg/day. |
| Vitamin B6 (Pyridoxine) |
Male: 1.3 mg/day. Female: 1.3 mg/day. |
| Vitamin B7 (Biotin)* |
Male: 30 μg/day. Female: 30 μg/day. |
| Vitamin B9 (Folate) |
Male: 400 μg/day. Female: 400 μg/day. |
| Vitamin B12 (Cobalamin)# |
Male: 2.4 μg/day. Female: 2.4 μg/day. |
| # Meat is the only natural food source of Vitamin B12 (cobalamin). B12 is found in fermented soy, some seaweeds and other algae but is otherwise not found in plant foods. Vegetarians, including vegans, should eat B12-fortified foods or supplement with B12. | |
| * For some vitamins and minerals, insufficient evidence exists to set an RDA so an adequate intake (AI) value is assigned based on expert consensus. | |
Conversion factors:
kcal = kilocalories
KJ = kilojoules
1 kcal = 4.184 KJ
g = gram
mg = milligram
μg = microgram
1 g = 1000 mg = 1,000,000 μg
1 g of carbs = 4 kcals
1 g of fat = 9 kcals
1 g of protein = 4 kcals
1 g of alcohol = 7 kcals
Fat-free mass (FFM) = Body weight (BW) − Fat mass (FM)
Daily mineral intake:
RDA (aka RDI) is the recommended daily allowance (or intake), which is the amount that will meet the known nutritional needs of 97.5% of healthy people. RDAs are derived from population based studies and are 2 standard deviations above the average daily requirement to ensure people obtain sufficient quantities. RDA values were determined in population-wide studies, not specifically in athletes, and physical activity levels of the subjects were not taken into account; but, this does not mean that RDA values do not apply to athletes.
These reference values are for non-pregnant adults aged 19 to 50. Reference values may vary between countries and may change as new evidence comes to light. Some reference values change during infancy, childhood, adolescence, and in old age. E.g. calcium, vitamin D, and vitamin B12, increase after menopause and in older men. So, if you’re outside this age range, consult your doctor or a registered dietician. Some references values also change in pregnancy, which generally requires an additional 300 kcal/d of energy intake and an increased need for protein, folic acid, and iron. So, consult your doctor if you are planning to become pregnant or are pregnant.
For athletes, recommended daily intake values for micronutrients are likely appropriate because of the large “safety net” the recommended intake values, which are greater than the minimum amount needed to survive and high enough to account for low bioavailability. That said, adjustment may be needed for some athletes with very high energy expenditure or athletes with diets with poor nutrient bioavailability (e.g. vegetarians, vegans, etc).
| Recommended daily intake (RDA) of macrominerals. | ||
|---|---|---|
| Calcium (Ca)* |
Male: 1000 milligram per day. Female: 1000 mg/day. |
Percentage absorption: 30–40% |
| Chloride (Cl)* |
Male: 2300 mg/d. Female: 2300 mg/d. |
Percentage absorption: 90–99% |
| Magnesium (Mg) |
Male: 420 mg/d. Female: 320 mg/d. |
Percentage absorption: 25–60% |
| Potassium (K)* |
Male: 4700 mg/d. Female: 4700 mg/d. |
Percentage absorption: 90–99% |
| Phosphorus (P) |
Male: 700 mg/d. Female: 700 mg/d. |
Percentage absorption: 80–90% |
| Sodium (Na)* |
Male: 1500 mg/d. Female: 1500 mg/d. |
Percentage absorption: 90–99%% |
| Recommended daily intake (RDA) of microminerals. | ||
| Chromium (Cr)* |
Male: 35 μg/d. Female: 25 μg/d. |
Percentage absorption: less than 1% |
| Cobalt (Co) |
Male: as part of Vitamin B12 intake. Female: as part of Vitamin B12 intake. |
Percentage absorption: Unknown |
| Copper (Cu) |
Male: 0.9 mg/d. Female: 0/9 mg/d. |
Percentage absorption: 20–50% |
| Fluorine (F)* |
Male: 4 mg/d. Female: 3 mg/d. |
Percentage absorption: Unknown |
| Iodine (I) |
Male: 150 μg/d. Female: 150 μg/d. |
Percentage absorption: Unknown |
| Iron (Fe) |
Male: 8 mg/d. Female: 18 mg/d. |
Percentage absorption: 10–30% for haem iron (from meat) 2–10% for nonhaem iron (from plants) |
| Manganese (Mn)* |
Male: 2.3 mg/d. Female: 1.8 mg/d. |
Percentage absorption: Unknown |
| Molybdenum (Mo) |
Male: 45 μg/d. Female: 45 μg/d. |
Percentage absorption: Unknown |
| Selenium (Se) |
Male: 55 μg/d. Female: 55 μg/d. |
Percentage absorption: Unknown |
| Zinc (Zn) |
Male: 11 mg/d. Female: 8 mg/d. |
Percentage absorption: 20–50% |
| * For some vitamins and minerals, insufficient evidence exists to set an RDA so an adequate intake (AI) value is assigned based on expert consensus. | ||
| ** Percent absorption represents the portion of the ingested amount that is absorbed into the blood through the intestine; meaning that the percentage not absorbed is excreted in your poop. | ||
Conversion factors:
kcal = kilocalories
KJ = kilojoules
1 kcal = 4.184 KJ
g = gram
mg = milligram
μg = microgram
1 g = 1000 mg = 1,000,000 μg
1 g of carbs = 4 kcals
1 g of fat = 9 kcals
1 g of protein = 4 kcals
1 g of alcohol = 7 kcals
Fat-free mass (FFM) = Body weight (BW) − Fat mass (FM)
The tables above are a supplement to, not a replacement for, the nutrition articles I write. The tables are not to be used for self-diagnosis. As an athlete, maintaining sufficient energy availability for all bodily functions is critical for maintaining your health during training and competition. Always, remember that:
Normal bodily functions should be maintained even when training hard. Losing normal bodily functions must never be worn as a badge of honour to indicate that you are training hard. This includes loss of reproductive function (e.g. loss of regular menses in females or erectile dysfunction in males. It is not healthy or “normal” to lose such functions when training.
If you are concerned about your nutritional habits, body image, body weight, and/or reproductive function,
consult your doctor right away,
arrange a consultation with a registered dietician, and
inform your coach and/or the folks closest to you.
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I am Thomas Solomon and I'm passionate about relaying accurate and clear scientific information to the masses to help folks meet their fitness and performance goals. I hold a BSc in Biochemistry and a PhD in Exercise Science and am an ACSM-certified Exercise Physiologist and Personal Trainer, a VDOT-certified Distance running coach, and a Registered Nutritionist. Since 2002, I have conducted biomedical research in exercise and nutrition and have taught and led university courses in exercise physiology, nutrition, biochemistry, and molecular medicine. My work is published in over 80 peer-reviewed medical journal publications and I have delivered more than 50 conference presentations & invited talks at universities and medical societies. I have coached and provided training plans for truck-loads of athletes, have competed at a high level in running, cycling, and obstacle course racing, and continue to run, ride, ski, hike, lift, and climb as much as my ageing body will allow. To stay on top of scientific developments, I consult for scientists, participate in journal clubs, peer-review papers for medical journals, and I invest every Friday in reading what new delights have spawned onto PubMed. In my spare time, I hunt for phenomenal mountain views to capture through the lens, boulder problems to solve, and for new craft beers to drink with the goal of sending my gustatory system into a hullabaloo.
Copyright © Thomas Solomon. All rights reserved.
I am Thomas Solomon and I'm passionate about relaying accurate and clear scientific information to the masses to help folks meet their fitness and performance goals. I hold a BSc in Biochemistry and a PhD in Exercise Science and am an ACSM-certified Exercise Physiologist and Personal Trainer, a VDOT-certified Distance running coach, and a Registered Nutritionist. Since 2002, I have conducted biomedical research in exercise and nutrition and have taught and led university courses in exercise physiology, nutrition, biochemistry, and molecular medicine. My work is published in over 80 peer-reviewed medical journal publications and I have delivered more than 50 conference presentations & invited talks at universities and medical societies. I have coached and provided training plans for truck-loads of athletes, have competed at a high level in running, cycling, and obstacle course racing, and continue to run, ride, ski, hike, lift, and climb as much as my ageing body will allow. To stay on top of scientific developments, I consult for scientists, participate in journal clubs, peer-review papers for medical journals, and I invest every Friday in reading what new delights have spawned onto PubMed. In my spare time, I hunt for phenomenal mountain views to capture through the lens, boulder problems to solve, and for new craft beers to drink with the goal of sending my gustatory system into a hullabaloo.
Copyright © Thomas Solomon. All rights reserved.