Overview #
You’ve probably heard the saying “you can’t out-train a bad diet” — and macros are the reason why.
Macros (short for macronutrients) are the building blocks of your nutrition: Protein, carbs, and fat. The way you balance them has a huge impact on your results — whether you want to lose fat, build muscle, or boost energy.
1. Protein Drives Muscle & Recovery #
- Helps build and maintain Lean Muscle
- Keeps you feeling full and satisfied
- Supports recovery after training
Higher Protein intake is essential if your goal is fat loss or muscle gain. It protects your muscle while in a calorie deficit and fuels growth when you’re training hard.
2. Carbs Fuel Performance #
- Your body’s main energy source, especially for workouts
- Supports brain function and mood
- Helps with muscle recovery by replenishing Glycogen
You don’t need to fear carbs — they’re key for performance and consistency. Just adjust your intake based on your activity level.
3. Fats Support Hormones & Health #
- Critical for hormonal balance and joint health
- Helps your body absorb nutrients like vitamins A, D, E, and K
- Slows digestion to keep you fuller for longer
You don’t need to go low-fat to lose fat — Healthy Fats are essential for sustainable energy and overall wellbeing.
4. The Right Balance = Better Results #
Everyone needs a different macro ratio, based on their goal, body, and training routine.
Here’s how different macro focuses shape outcomes:
| Goal | Macro Focus |
|---|---|
| Fat Loss | High Protein, moderate fat, lower carb (if inactive) |
| Muscle Gain | High Protein, higher carbs, moderate fat |
| Performance | Balanced mix, enough carbs to fuel training |
| Longevity | Moderate Protein, whole food fats, slow carbs |
