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, in a day. This requires someone to track their diet and plan ahead. All three macronutrients are essential nutrients, do not cut one out of your diet entirely. Doing so can be very dangerous. Athletes will change their diet depending on were they are in their training program and what type of competition is coming up. 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 body building.
High Fat (5-10% carb, 20-30% protein, 65-75% fat) is used to decrease body fat will still training at a high intensity. This can be a difficult diet to manage as is typically followed for a short time.
Maintenance (30-50% carb, 25-35% protein, 25-35% 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.
Happy snacking everyone!
Smith-Ryan AE, Antonia J. (2013) Sports Nutrition & Performance Enhancing Supplements (2013) Linus Learning.