A deep dive into proteins, carbs, and fats, and how to optimize their ratios for your training goals.

Table of Contents

1. The Truth About Macros
2. Protein: The Muscle Builder
3. Carbs: Your Body’s Fuel
4. Fats: The Hormone Helper
5. Optimal Macro Ratios
6. Timing Your Macros
7. Common Mistakes

Listen up! If you’re still counting calories without looking at your macros, you’re basically trying to build a house by counting bricks instead of checking if you have the right materials! 🏗️

The Truth About Macros {#truth-about-macros}

Dr. Peter Attia nails it: “The ratio and timing of macronutrients can be more important than total caloric intake for body composition and performance.”

Key Points About Each Macro:

Macronutrient	Calories/gram	Primary Function	Minimum Daily Need
Protein	4	Muscle repair	1.6-2.2g/kg BW
Carbs	4	Energy	3-5g/kg BW
Fats	9	Hormone production	0.8-1.2g/kg BW

Protein: The Muscle Builder {#protein}

If your gains are stuck, your protein intake might be lower than your dating standards! 😅

Dr. Andrew Huberman emphasizes: “Protein timing throughout the day is as important as total intake for muscle protein synthesis.”

Best Protein Sources:

1. Animal Sources

   • Chicken breast (31g/100g)
   • Lean beef (26g/100g)
   • Fish (22-25g/100g)
   • Eggs (6g/egg)

2. Plant Sources

   • Tempeh (19g/100g)
   • Lentils (9g/100g)
   • Quinoa (4g/100g)

Protein Timing:

• 4-6 meals per day
• 20-40g per meal
• Post-workout within 2 hours

Carbs: Your Body’s Fuel {#carbs}

Carbs aren’t the enemy (unlike that guy curling in the squat rack! 🏋️‍♂️)

According to research in the Journal of Sports Science, optimal carb intake can:

• Improve strength by 12%
• Enhance endurance by 20%
• Speed up recovery significantly

Carb Types and Timing:

Type	When to Eat	Examples
Simple	Pre/Post workout	Rice cakes, fruit
Complex	Throughout day	Sweet potato, oats
Fibrous	With meals	Vegetables, legumes

Fats: The Hormone Helper {#fats}

Your body needs fats like your gym needs wipe-down stations - it’s essential! 💪

Essential Fats:

1. Omega-3s

   • Wild salmon
   • Sardines
   • Flax seeds

2. Healthy Monounsaturated

   • Avocados
   • Olive oil
   • Nuts

3. Some Saturated

   • Grass-fed butter
   • Coconut oil
   • Egg yolks

Optimal Macro Ratios {#optimal-ratios}

One size fits all? Yeah, and I’ve got a bridge to sell you! 🌉

Ratios by Goal:

Goal	Protein	Carbs	Fats
Muscle Gain	30%	50%	20%
Fat Loss	40%	30%	30%
Performance	25%	55%	20%
Maintenance	30%	40%	30%

Timing Your Macros {#timing}

Timing isn’t everything, but it’s like showing up to the gym - it helps! 🕒

Daily Distribution:

1. Morning

   • Higher carbs
   • Moderate protein
   • Lower fats

2. Pre-Workout

   • High carbs
   • Moderate protein
   • Low fats

3. Post-Workout

   • High carbs
   • High protein
   • Low fats

4. Evening

   • Moderate protein
   • Lower carbs
   • Moderate fats

Common Mistakes {#mistakes}

Don’t be like my client who thought protein shakes counted as hydration! 🥤

1. Under-eating Protein

   • Solution: Track intake
   • Aim for 1g/lb bodyweight
   • Include protein at every meal

2. Fearing Carbs

   • Solution: Time them right
   • Focus on quality sources
   • Match intake to activity

3. Avoiding Fats

   • Solution: Include healthy sources
   • Focus on essential fats
   • Don’t go too low

Remember what my old coach used to say: “Your macros are like a recipe - get the ingredients wrong, and you’re making a mess instead of a masterpiece!”

Want more nutrition tips? Follow me for daily updates and terrible food puns! 🥑

References:

• Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise
• Burke, L. M., et al. (2021). International Association of Athletics Federations Consensus Statement 2019: Nutrition for Athletics
• Helms, E. R., et al. (2014). Evidence-based recommendations for natural bodybuilding contest preparation