How to Adjust your Macronutrient Consumption to Not Burn Out
Written by Conquer Athlete Coach Jason Leydon
Adjusting your macronutrient consumption around energy expenditure is crucial for optimizing your athletic performance and achieving your fitness goals. Macronutrients, which include carbohydrates, proteins, and fats, are the building blocks of your diet and play a significant role in providing energy and nourishment for your body. In this blog, we will discuss some of the best ways to adjust your macronutrient consumption around energy expenditure.
1. Calculate Your Energy Needs
To adjust your macronutrient consumption, you first need to know your daily energy needs. Your energy needs are determined by your body weight, height, age, gender, and activity level. There are several online calculators available that can help you determine your daily energy needs.
2. Adjust Your Macronutrient Ratios
Once you know your daily energy needs, you can adjust your macronutrient ratios to match your energy expenditure. Your macronutrient ratios refer to the percentage of carbohydrates, proteins, and fats in your diet. The ideal macronutrient ratio will depend on your goals and activity level, but generally, athletes require a higher percentage of carbohydrates and proteins than fats.
3. Increase Your Carbohydrate Intake
Carbohydrates are the primary fuel source for your body during exercise. If you are engaging in high-intensity activities, such as running or weightlifting, you may need to increase your carbohydrate intake to ensure that your body has enough energy to perform at its best.
4. Increase Your Protein Intake
Protein is essential for repairing and building muscle tissue. If you are engaging in strength training or other activities that require muscle building, you may need to increase your protein intake to support muscle growth and recovery.
5. Time Your Macronutrient Intake
Timing your macronutrient intake can also help you optimize your energy expenditure. Consuming carbohydrates before and after your workouts can help fuel your performance and support muscle recovery. Eating protein shortly after your workout can also help support muscle recovery and growth.
The bottom line is: continually adjust your nutrient consumption along with your age and actively level in order to optimize your health, recovery, and growth.
If you have any questions or want to learn how we work with athletes and factor in nutrition into our Individual Design coaching, email help@conquerathlete.com. Or, check out our website www.conquerathlete.com and set up a free discovery call.
