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Ratio of proteins, carbohydrates and fats

I’m often asked what the ideal ratio of protein, carbohydrates and fats is. It’s often the people who already know what’s what that ask me and not just the beginners at the gym. It’s for this reason that I thought it was time for a blog to share my thoughts on the ratio of proteins, carbohydrates and fats.

First and foremost: there is no ideal ratio that is suitable for everyone. Those of you who are acquainted with the *DEMEY88 Method know that the most stable factor is the protein requirement. This is not a total amount, but an estimation based on calculations. *In the DEMEY88 Method the principles of nutrition are explained so that you can reduce fat and build up muscle. The DEMEY88 Method is available in all the DEMEY88 online coaching packages.

Someone who has an intensive training program and a normal to low percentage of fat, generally has a protein requirement of 2 grams per kilo of body weight. There are other opinions on this, but I have drawn this conclusion from the results of the many medical tests I’ve seen.

During my professional career, while living in the USA, my health was continually monitored by health professionals. Every couple of weeks blood and urine samples were tested by a doctor specialized in working with healthy sportspeople. Protein absorption was one of the tests. In my meticulously kept logbook on my eating patterns, where amounts of protein, carbohydrates and fats where precisely noted, you can see where I adapted my eating pattern when protein absorption wasn’t optimal. It was often a case of reorganizing the distribution of nutrients and sometimes an increase or decrease in protein intake. This specific test was a standard test carried out by the doctor on more sport professionals. He didn’t just test bodybuilders. Runners and American Football players were often seen at his practice. Many of these sportsmen trained in the Golds Gym Venice with me so we knew each other and often talked about test results with one another. My assertion that 2 grams of protein per kilogram of body weight for most people who have intensive training programmes is based on these facts. I would even go so far as to say that this is a minimum requirement. When someone has an intense power training and a low body fat, then 2,5 grams of protein per kilogram is often a good recommendation.
2 grams per kilo is a benchmark to estimate the ratio of protein, carbohydrates and fats. Here is an example of how this varies from person to person: a friend and also an Olympia participant at the time, needed about the same amount of proteins as I did (in total). That’s what came out of the tests. In reality, he took a much higher percent of proteins than I did. If you look at the actual amounts it looks like he took a lot more protein that I did. He claims his ratio to be 45% protein, 45% carbohydrates and 10% fat while I claim to take 30% protein, 60% carbohydrates and 10% fat.

Confused? How is this possible? With the protein benchmark the metabolism is measured (fast or slow), and with this the rest of the calories are calculated. When the amount of total protein is the same, the amount of carbohydrates (and possibly the fats too) differ, which changes the ratio. If your metabolism is high, you don’t take in more protein. The amount of carbohydrates and fats changes and hence the ratio change too.

It’s difficult to do this well all the time (a lot of calculations). When you’re using the DEMEY88 Method you will certainly realize that the number of calories can vary daily. The DEMEY88 online coaching platform provides a personalized DASHBOARD with a specially developed and unique FOOD APPLICATION. The application uses personal information to determine the goals of the user. The customized daily calorie intake along with the correct number of macronutrients is calculated in this way. When a user deviates from the calculated amount of calories, the FOOD APPLICATION automatically adjusts the amount of macronutrients according to the principles explained above. I’m pretty proud of it :-)

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