Protein: Used to build cells. When there is an insufficient amount of protein in the diet (which translates into a lack of amino acids) the body runs poorly, for example, allergies, poor recovery time from physical stress, fatty liver and difficulty sleeping. 1.5 – 2 grams of protein per pound in body weight for men and 1.2 – 1.6 grams of protein for every pound in body weight for women.
Carbohydrates: The bodies preferred source of energy. Carbs are not an essential nutrient but they are easy to digest making it the 1st source of fuel your body utilizes. Carbohydrates are excellent fuel for pre workouts.
Fats: Used for cell function and maintenance, fats unlike carbohydrates provide a longer lasting source of energy. Fat will not be broken down into energy until blood sugar is exhausted and carbohydrates in the small intestine are metabolized. Eating a diet high in fat but low in carbs forces your body to metabolize fat as energy which in turn lowers overall body fat.
A diet high in protein and omega 3 fat will keep your body functioning optimally and warrant lean muscle mass.