The Macros you Need to Maximize Workout Results

Have you ever “hit the wall” when working out, running out of the energy that it takes to complete your exercise? Then you may have experienced glycogen depletion. Your body runs low on fuel stores and gives you a warning sign to slow down or stop so you can replenish. Proper nutrition is essential to exercise performance. This includes adequate hydration and intake of macronutrients (carbohydrates, protein and fat) so your metabolic, cardiovascular and muscular systems can run smoothly.

Let’s dive into what constitutes adequate hydration and macronutrients. Pay attention to how much your body needs of each energy source – more is not better! Excess consumption of macronutrients leads to fat storage and weight gain, while excess water intake can lead to cell damage.

Hydration

Proper hydration increases aerobic performance and maintains healthy muscle tissue. Dehydration negatively affects energy production and leads to muscle breakdown. Hydration is easy and cheap – all you need is filtered tap water. The recommended daily fluid intake for women is about 90 ounces and 125 ounces for men.

Carbohydrates

They are your body’s chief source of energy. They are converted to glycogen and stored in your muscles to be used when needed. Carbs are essential for the digestion of proteins and fat. You should get between 2.7g-4.5g per pound of body weight (45-65% of your daily calories) from carbs. Choose complex carbs in the form of whole grains, fresh fruits and vegetables.

Protein

It is essential to repairing muscle tissue damaged during a workout. Your body will use protein for energy only if you aren’t eating enough carbohydrates. Depending on your goal, protein needs can range from 0.4g to 0.8g per pound of body weight (with bodybuilders on the high end). Protein sources include lean meat, eggs, fish, dairy, legumes and beans, and account for 10-35% of your total daily calories.

Fat

Your body uses its fat stores for energy during aerobic exercise. Although fat is more difficult for the body to burn than carbs, it provides the most amount of energy for longer duration exercise. Your body also burns more fat after high-intensity exercise due to a phenomenon called Post-Exercise Oxygen Consumption, when the body is recovering from anaerobic activity. Choose healthy sources of fat including avocado, salmon, nuts and seeds. Fat can range from 10-35% of your daily calories.