And still others promote different ratios. While they might disagree on the specifics, all of these experts agree that there exists some perfect balance of macronutrients that optimizes endurance-training performance. Guess what? In other words, what matters is not the relative proportions of carbs, fat, and protein you eat but the basic quantity measured as total calories or grams.

And since macronutrient needs vary depending on training volume, there is no single macronutrient ratio that could possibly meet the needs of every athlete. So what are the right amounts of grams per kilogram of body weight?

Note that 1 kilogram is equal to 2. Do you have more questions about your first second, third, or tenth tri? We have an active and supportive community of everyday athletes and experts in Team Triathlete who are willing to help.

Plus: Members have exclusive, near-instant access to the entire editorial staff at Triathlete. Help is just an away! Unlike protein and fat, carbs are not used structurally in the body—they are used strictly for fuel.

Therefore the more active you are, the more carbohydrate you need, with the hardest training athletes requiring twice as much carbohydrate as the lightest trainers.

It should be noted the reported calories burned per mile is a rough estimate and may not be accurate in your case. Also, the more aerobically fit, the higher the percentage of fat or lower percentage of sugar utilized at higher intensities.

This may come as a surprise, but the makeup of the calories you consume is more important than the number. Calories are made up of three main macronutrients: carbohydrates, protein, and fat.

Athletic success, body composition, injury prevention, and overall health rely on proper nutrient timing and the right balance of carbs, protein, and fat. As a general rule, but still, depending on the training cycle, daily activity level and intensity, gender, and age, most athletes require 40 to 60 percent of calories from carbs, 20 to 25 percent from protein, and 20 to 30 percent from healthy sources of fat.

The proper nutrient timing, along with the correct ratio of macronutrients, stabilizes blood sugars and insulin response, decreases food cravings and ultimately improves body composition.

Working with a sports-certified dietitian can help you customize a macronutrient plan that fits your needs, goals, and health concerns. Additional resources, like apps and websites, show macronutrient breakdowns for thousands of food items. Always start your day off with a balanced breakfast that include all macronutrients — carbs, protein, and fat.

Aim to eat a snack or meal every hours during the day. Keep in mind that a meal may look healthy while being unbalanced, but a few simple changes can make a big difference. Here are a few examples:.

Adequately fueling your body in motion is important but knowing where those calories come from is what facilitates the real magic.

The body utilizes and processes carbs, protein, and fat differently. To rev your fat-burning engine, ward off cravings and insulin spikes, and achieve optimal body composition, dial in the macronutrient ratio that works for you. Every Race Smart® client works directly with sports nutritionist and endurance athlete Susan Kitchen Disclaimer.

Search for:. The best macronutrient ratio for athletes and the truth behind calories burned. Counting Calories With the numerous health and fitness apps at our fingertips, such as MyFitnessPal, MyPlate, and Lose It! But there is always a mix of substrate utilization fuel source at any given time.

Training Intensity Zones and Substrate Utilization Zones utilize primarily a mix of blood glucose, muscle glycogen and fat. Balance Your Macronutrient Ratio, Not Calories This may come as a surprise, but the makeup of the calories you consume is more important than the number.

Macronutrient Food Sources Arrow. Is There an Ideal Macro Ratio? Tips for Balancing Macronutrients Arrow. The Takeaway Arrow. Macros short for macronutrients refer to the three primary nutrients required by human bodies: carbohydrates, protein, and fats. While some people have pretty strong opinions regarding ideal macronutrient ratios i.

how much we need of each , the truth is, no macro is better than another. Below, read up on the unique physiological roles of macronutrients, factors that influence how much you need including how active you are , and nutritious foods from each macro category.

Macronutrients encompass three essential nutrients that the body requires in relatively large amounts on a daily basis: carbohydrates, proteins, and fats. These nutrients serve as a source of calories that give us energy , and they help maintain various systems and structures within the body.

For example, carbs are an efficient generator of adenosine triphosphate aka ADP, which gives us energy , proteins build muscle and immune cells, and fats help you absorb nutrients and create hormones—just to name a few key roles of macros.

No healthy diet should eliminate or seriously restrict any macronutrient, unless followed under the supervision of an appropriate medical professional such as a registered dietitian.

Micronutrients include essential vitamins A, D, E, K, C, and eight B vitamins and minerals e. magnesium, calcium, zinc, selenium, and potassium.

Many serve as helper molecules that assist in the metabolism or breakdown of macros to supply the body with energy, amino acids, and other building blocks. Carbohydrates, protein, and fat all play vital roles in promoting good health and optimizing fitness.

When you eat a carb-containing food such as oatmeal or a banana, the body breaks down those carbs into small, simple sugar molecules, including glucose, that go into your bloodstream and subsequently enter your cells.

From there, cells can convert glucose into energy in the form of ATP to help power countless biological functions necessary for survival, such as nerve impulse transmission, muscle contraction, and protein synthesis.

Excess glucose not used right away for energy may be stored as glycogen in your muscles and liver for later use, like during a workout. While fat and protein can also be used to produce ATP, the body is much more efficient at converting glucose to ATP.

This is why nutrition experts often recommend having a pre-workout meal or snack that contains some carbs before intense sweat sessions. In this case, a post-workout meal or snack containing some carbs can help replenish glycogen and set you up for success for your next bout of exercise.

Interestingly, though, carbs are good for more than just energy—they can help you preserve and build muscle, too. This, in turn, helps the body maintain lean muscle mass and allows dietary protein to be used for muscle protein synthesis MPS and other important processes.

Not all carb-containing foods are created equal, though. In general, you want to focus on unrefined, minimally processed carb sources such as vegetables, fruits, whole grains, and legumes and limit highly processed carbs like white bread, crackers, baked goods, and certain cereals.

Those minimally processed carbs are naturally rich in fiber , a type of nondigestible carbohydrate shown to support balanced blood sugar, help keep you full, improve cholesterol levels, promote insulin sensitivity, lower blood pressure, and support a healthy gut microbiome —plus, they tend to be a great source of micronutrients and beneficial antioxidant compounds such as polyphenols and carotenoids.

So, adequate protein is necessary for building strength , preventing injury , and supporting a healthy outward appearance. Consuming enough protein is particularly important for optimizing MPS, or the process by which amino acids are incorporated into skeletal muscle proteins to build and repair muscle tissue.

Eating enough protein can help preserve the muscle mass you already have while combining protein with resistance training can optimize MPS and help you build additional muscle mass. Having a healthy amount of muscle is not only key for boosting performance, but also for curbing risk of sarcopenia age-related muscle loss , which is associated with poor mobility and early death.

Muscle is also more metabolically active than fat , meaning you burn more calories—even at rest—when you have more muscle mass. Distributing protein intake throughout the day, as well as consuming a balanced snack that contains protein, carbs, and healthy fats after strenuous workouts , can also help optimize MPS and muscle gains.

But protein can do a lot more than build muscle. For one, including adequate protein and fat in meals helps stabilize post-meal blood sugar levels. Additionally, amino acids are an important component of enzymes, proteins that catalyze every chemical reaction in the body.

Plus, plant proteins are associated with enhanced longevity. Just aim to limit your protein intake from highly processed meats such as bacon, pepperoni, sausage, deli meats, and hot dogs, which are more strongly linked to cardiovascular disease and various cancers.

While carbs and protein often get all the hype when it comes to eating for optimal fitness, fat is just as crucial for overall health and well-being.

Like protein, one of the most immediately noticeable benefits of including fat in your meals is that it promotes stable blood sugar and helps keep you full, Cording says.

Fats also aid in the absorption of fat-soluble compounds in our food, from the vitamins A, D, E, and K to carotenoid antioxidants and sterols plant compounds with cholesterol-lowering properties.

Once dietary fats are broken down into fatty acids and absorbed via the lymphatic system and bloodstream, fatty acids can serve as a structural component of cells, building blocks of signaling molecules, and a concentrated source of energy a gram of fat provides 9 calories, while a gram of carb or protein provides 4.

Fatty acids from dietary fat or stored body fat are also used to produce steroid hormones , including testosterone, estrogen, and progesterone.

A meta-analysis of studies found that low-fat diets may be associated with decreased testosterone production in men compared to higher-fat diets. Healthy testosterone levels not only positively impact sexual function, but also support optimal muscle growth, bone strength, and more.

But not all sources of fat are equally beneficial. Your best bet: Focus on sources of unsaturated fats, including monounsaturated fats MUFAs and polyunsaturated fats PUFAs like omega-3s and omega-6s. Try to also minimize intake of saturated fat SFA , which contributes to elevated LDL cholesterol , arterial plaque buildup, and inflammation.

Replacing SFAs with unsaturated fats is associated with a reduced risk of death from a variety of diseases, including cardiovascular disease and cancer.

To get a solid balance of macronutrients in your diet, aim for meals and snacks to contain a mix of minimally processed carb-rich, protein-rich, and fat-rich food sources.

Focus on unrefined, minimally processed carb-containing foods, which naturally contain fiber and a variety of beneficial phytochemicals. Here are a few examples to add to your grocery list:. Whole grains like oatmeal, brown rice, quinoa, wheat berries, barley, and farro. Whole-grain varieties of bread, sandwich wraps, English muffins, pastas, and pretzels.

Non-starchy vegetables like leafy greens, broccoli, asparagus, green beans, cabbage, Brussels sprouts, zucchini, cucumber, tomato, bell pepper, celery, and eggplant.

Starchy vegetables like potatoes, sweet potatoes, parsnips, squashes, beets, corn, turnips, and carrots. Fruits like bananas, mango, apples, berries, and melons. Beans, peas, and lentils. Focus on high-quality animal products while trying to limit processed meats and protein-rich plant foods.

Remember: Eating a variety of plant foods will help ensure you get all nine essential amino acids. Here are a few protein food sources to keep in mind:. Nuts almonds, pistachios, and peanuts. Nut butters almond butter and peanut butter. Focus on nutrient-dense foods rich in unsaturated fats, including PUFAs omega-3s and omega-6s and MUFAs, and minimize intake of saturated fats.

Here are some fat sources to consider adding to your plate:. Susan Bowerman is the senior director of Worldwide Nutrition Education and Training at Herbalife. She also serves as the Vice Chair of the Dietetic Advisory Board DAB.

As a registered dietitian, she educates distributors about our global nutrition philosophy and is responsible for developing nutrition education and training materials.

Bowerman earned a B. in Biology with distinction from the University of Colorado and an M. in Food Science and Nutrition from Colorado State University. She is a fellow of the Academy of Nutrition and Dietetics and holds two board certifications as a specialist in Sports Dietetics and in Obesity and Weight Management.

When she is not busy teaching and writing, Susan enjoys spending time with her family, cooking and gardening. Her favorite Herbalife products include Simply Probiotic and Herbalife Formula 1 Healthy Meal Nutritional Shake Mix Banana Caramel. com will be sunsetting on March 4. To learn more about our products, business opportunity and how we help people live their best lives, visit Herbalife.

Susan Bowerman M. Director, Worldwide Nutrition Education and Training. Director, Worldwide Nutrition Education and Training Susan Bowerman is the senior director of Worldwide Nutrition Education and Training at Herbalife.

How to Build Muscle Effectively: The Role of Protein, Diet, and Exercise Susan Bowerman 11 mins read. Read More: How to Build Muscle Effectively: The Role of Protein, Diet, and Exercise.

Herbalife24 Product Guide: Reviewing Our Comprehensive Sports Nutrition Line Dana Ryan 13 mins read. Read More: Herbalife24 Product Guide: Reviewing Our Comprehensive Sports Nutrition Line. Water vs Sports Drinks: How to Hydrate During Exercise Dana Ryan 2 mins read.

Read More: Water vs Sports Drinks: How to Hydrate During Exercise.

Bodybuilders and strength athletes might argue with us on this one but believe it or not, consuming too much protein can be hard on your kidneys, digestive system, and intestinal system - the body can only process so much protein while the rest is flushed.

It is a good idea to eat more protein in your strength building phases of training to support the good work you are doing with your training plan. Where to find it: Beans, lentils, nuts, seeds, ancient grains like quinoa or spelt, eggs, dairy, lean meat, fish, seafood, and poultry. When to consume it: You should consider consuming 20 to 30 grams of protein within the first minutes, post exercise.

What it is: Fats are complex molecules that come in saturated or unsaturated forms. Loosely pun intended , unsaturated fats have longer molecular chains and are usually considered to be better for you than saturated fats. The latter of which are harder fats where the molecules are shorter and stack more tightly together.

Both types of fats contribute 9 kcal per g consumed. What it does: We hope the days of fearing fat are gone as it is a very important macronutrient for the function of your brain, mental health, nerves, organs, intestinal system and digestion.

Fat helps the body absorb essential fat-soluble vitamins vitamins A, D, E and K and it also allows you to store energy and produce most hormones!

Where to find it: Always best to receive your fats through quality and unprocessed food sources such as nuts, seeds, olive oil, avocados, full-fat no-additive dairy, or fatty fish. When to consume it: You should include fat in your daily diet as well as before, during, and after exercise.

Fat will help absorb the nutrients you consume and be your secondary fuel source. Fat will also slow down the energy conversion of simple sugars, giving you a sustained release of carbohydrates over time instead of a quick energy spike and crash. Check in with yourself: are you feeling energized?

Or lethargic? How well are you recovering in between training sessions? We should continue eating the foods we enjoy, from a wide variety of sources, and create a balance between fueling our body and feeding our soul!

However, the guidelines we have provided will help you understand a framework to build your optimal training diet. Listen to your body the best that you can while experimenting with what it needs, which may even change from day to day! Be kind to yourself and continue rocking it, fellow athletes!!

Click here to buy an Explorer Box: Sample each flavour for a balanced source of energy. Item added to your cart.

Check out Continue shopping. Share Share Link. So wrong. Fat Provides Many Nutritional Benefits What it is: Fats are complex molecules that come in saturated or unsaturated forms. Where to find them: Starchy vegetables, potatoes, whole grains, pasta, cereals, fruits, beans, bars, honey, maybe even the Endurance Bar, wink wink.

When to consume them: Prior to endurance training, you should consume 1 gram of carb per kg of body weight within 2 hours of your exercise. Post exercise, you should replenish your stores with about 1. Just like carbs, 1 g of protein contributes 4 kcal of energy.

What it does: Protein will help your body repair its muscles and tissues and aid in your recovery! Bodybuilders and strength athletes might argue with us on this one but believe it or not, consuming too much protein can be hard on your kidneys, digestive system, and intestinal system - the body can only process so much protein while the rest is flushed.

It is a good idea to eat more protein in your strength building phases of training to support the good work you are doing with your training plan. Where to find it: Beans, lentils, nuts, seeds, ancient grains like quinoa or spelt, eggs, dairy, lean meat, fish, seafood, and poultry.

When to consume it: You should consider consuming 20 to 30 grams of protein within the first minutes, post exercise. What it is: Fats are complex molecules that come in saturated or unsaturated forms.

Loosely pun intended , unsaturated fats have longer molecular chains and are usually considered to be better for you than saturated fats. The latter of which are harder fats where the molecules are shorter and stack more tightly together. Both types of fats contribute 9 kcal per g consumed.

What it does: We hope the days of fearing fat are gone as it is a very important macronutrient for the function of your brain, mental health, nerves, organs, intestinal system and digestion. Fat helps the body absorb essential fat-soluble vitamins vitamins A, D, E and K and it also allows you to store energy and produce most hormones!

Where to find it: Always best to receive your fats through quality and unprocessed food sources such as nuts, seeds, olive oil, avocados, full-fat no-additive dairy, or fatty fish. When to consume it: You should include fat in your daily diet as well as before, during, and after exercise.

Fat will help absorb the nutrients you consume and be your secondary fuel source. Fat will also slow down the energy conversion of simple sugars, giving you a sustained release of carbohydrates over time instead of a quick energy spike and crash.

Check in with yourself: are you feeling energized? Or lethargic? How well are you recovering in between training sessions? We should continue eating the foods we enjoy, from a wide variety of sources, and create a balance between fueling our body and feeding our soul!

However, the guidelines we have provided will help you understand a framework to build your optimal training diet. Listen to your body the best that you can while experimenting with what it needs, which may even change from day to day! Be kind to yourself and continue rocking it, fellow athletes!!

Click here to buy an Explorer Box: Sample each flavour for a balanced source of energy.

Most dietary guidelines provide information based on calories i. On the flip side, sticking to 2, calories a day would leave most athletes in a severe energy deficit. The guideline is that athletes take in 3 grams of carbohydrate per kilogram of body weight three hours prior to training.

Many people are under the impression that consuming a portion of protein, 20—25 grams, per meal is all the body can utilize. This strategy is appropriate for a pound runner who would end up consuming roughly grams of protein through meals and snacks. Athlete 1: 50kg pound runner The calculation: 50kg x 1.

Athlete 2: 91kg pound lifter The calculation: 91kg x 2. On a standard 2,calorie diet, this would be 66 grams of fat a day. When we look at athletes, it is vital to their performance that protein and carbohydrate intake be met before fat fills in the gap.

Fat is there to round out the intake after protein and carb needs are met based on individual overall calorie needs. This makes the calculation a bit involved. Consuming nutrients based on body weight ensures you are fueling your muscles to perform, recover from training and maintain general good health.

If this way of thinking about nutrition is confusing, get in touch with a sports dietitian who can make a nutrition plan to meet your needs.

Ready to take the next step? Unlock MyFitnessPal Premium to access custom goal settings, quick-log recipes, and guided plans from a registered dietitian.

As a current professional road cyclist and previous elite marathoner and ultra-runner, Lori knows firsthand that food can enhance or diminish performance gains. Our body needs The Big Three macronutrients — protein, carbs, and fats to carry out the day-to-day physical activities.

While attaining a perfect balance between these macros is crucial to ensure your body receives wholesome nutrition, the intake proportion of the macronutrients varies depending on the type and intensity of the activity level that you are engaging in.

The macro percentages for strength training, for example, differ somewhat from those for endurance runners. Hence, for athletes and active individuals, calculating the right balance of macronutrients is crucial as it can impact their training and sports performance.

Athletes require more protein than sedentary people since they generally have more muscle mass. Sports nutritionists prefer to calculate protein needs for athletes according to body weight instead of expressing it as a percentage of total calories.

So, an kilogram athlete will need in the range of about 82 to grams or to grams of protein per day to support endurance or strength training, respectively. Sports nutritionists prefer to calculate carbohydrate needs for athletes according to body weight instead of expressing it as a percentage of total calories.

Ultra-endurance athletes who engage in competitions that last for four hours or more may need about 11 grams of carbohydrates per kilogram or more. Dietary fats supply the body with essential fatty acids, serving as a valuable energy source during activity.

A cup of coffee or tea around 45—60 minutes before a workout allows the caffeine to reach its peak effectiveness and gives your exercise routine a welcome boost.

A pre-workout supplement with nitric oxide precursors helps with healthy blood flow. Wider blood vessels support the delivery of nutrients and oxygen to working muscles during exercise, which then helps maintain your performance.

Stay hydrated and fuel your workouts with sports drinks containing a good amount of carbohydrates and electrolytes.