Macros Explained: Protein, Carbs and Fat for Athletes
Macronutrients (protein, carbohydrates and fat) provide the calories and building blocks athletes need for performance and recovery.
Key takeaways
- Protein: 1.6–2.2 g/kg/day for athletes
- Carbohydrate periodised around training volume
- Fat ≥ 0.8 g/kg/day for hormonal health
- Calculate macros from TDEE first, not the other way around
Definition
Macronutrients are the three energy-yielding nutrients: protein (4 kcal/g), carbohydrate (4 kcal/g) and fat (9 kcal/g). Tracking macros gives athletes precise control over energy availability and recovery.
Starting points for athletes
Protein: 1.6–2.2 g/kg body weight — high end for cutting phases or older athletes.
Fat: 0.8–1.2 g/kg as a minimum for hormonal health.
Carbohydrate: fill the remaining calories, typically 3–7 g/kg depending on training volume and goal.
Periodised nutrition
Match macros to the day's training. High-volume strength or endurance days warrant more carbohydrate. Rest and skill days can run lower carbohydrate. Protein stays high every day.
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