How much do I need? Macronutrients

Macronutrients - Vitamins - Minerals - Adjunctive nutrients

Nutrient:	Optimum Daily Amount	Source
Water	2-4 litres/day	tap water or mineral water
Proteins	60-240 grams/day	as supplied from protein-rich food and whey protein
Carbohydrates	100-400 grams/day	as supplied from carbohydrate-rich foods, meal replacements and professional sports drinks
Essential Fats	40-160 grams/day	from fish and vegetable oils