Fueling your body with the right balance of macronutrients is key to achieving optimal fitness and performance. At AthLife Performance in Manila, we tailor our nutrition plans based on individual goals, whether it’s muscle gain, fat loss, or endurance. Let’s dive into the science of balancing carbs, protein, and fats to elevate your workouts and results.
Carbohydrates: The Body’s Primary Fuel Source
Carbohydrates are essential for energy, especially during intense exercise. Studies, including those published in the Journal of Applied Physiology, recommend athletes consume 3-5 grams of carbs per kilogram of body weight, particularly if training regularly. Complex carbs like sweet potatoes, oats, and whole grains provide sustained energy, fueling workouts and aiding post-exercise recovery.
For a typical workout day, a carb-focused pre-workout snack, like a banana or a slice of whole-grain toast, is ideal for keeping energy levels stable.
Protein: Building and Repairing Muscles
Protein plays a crucial role in muscle repair and growth. The American Journal of Clinical Nutrition advises athletes aiming to build muscle to consume 1.6-2.2 grams of protein per kilogram of body weight. This can be achieved through lean meats, fish, eggs, and plant-based sources like tofu, legumes, and quinoa.
Consuming 20-30 grams of protein within 30 minutes after a workout supports muscle recovery and optimizes results, so try a protein shake or Greek yogurt with berries as a post-workout snack.
Healthy Fats: Supporting Hormones and Recovery
Healthy fats are vital for hormone production, brain health, and reducing inflammation. Including 20-30% of your daily intake from fats is recommended by the Journal of Sports Science & Medicine. Avocados, olive oil, and nuts are excellent choices for athletes, as they provide long-lasting energy and support joint health.
Balancing these macronutrients can enhance performance, recovery, and endurance. At AthLife Performance, we create customized plans that optimize these ratios based on individual goals.
