Balancing macronutrients is a simple way to impact your exercise performance. It is the ratio in which you consume the three macronutrients; fat, protein, and carbohydrates. This requires someone to track their nutrition pattern and plan ahead. All three macronutrients are essential nutrients, so do not cut one out of your diet entirely. Doing so can be very dangerous. Soldiers will change their diet depending on where they are in their training program and their health and performance goals. Macronutrients can be adjusted to make body composition changes too.
Here are just five ways that you can manipulate your macronutrients:
High Protein (10-30% carb, 40-50% protein, 30-40% fat) and low carbohydrate diet is followed to achieve body fat loss and support muscle growth. Works well when paired with resistance training.
High Carbohydrate (40-60% carb, 25-35% protein, 15-25% fat) is typically recommended for endurance athletes or bodybuilding.
High Fat (5-10% carb, 20-30% protein, 65-75% fat) is used to decrease body fat while still training at a high intensity. This can be a difficult diet to manage as is typically followed for a short time. This is not recommended for most Soldiers.
Maintenance (45-60% carb, 15-30% protein, 20-30% fat) is a healthy balance of each nutrient to support moderate exercise with little body composition changes.
Cycling (rotating high carb and low carb days) is often used to support high-intensity training days with high carbohydrate intake that day, and rest days with lower carbohydrate intake.
Please check with your Dietitian before making any big changes to your nutrition pattern.
Happy snacking everyone!
Smith-Ryan AE, Antonia J. (2013) Sports Nutrition & Performance Enhancing Supplements (2013) Linus Learning.
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