THE BATTLEGROUND
One of the biggest game changers in fitness is learning how to balance your macros. If you’re randomly eating without tracking your protein, carbs, and fats, you’re slowing your progress.
Here’s how to structure your macros for peak performance:
1. Prioritize Protein:
Aim for 0.7 to 1 gram per pound of body weight. Protein fuels muscle growth, recovery, and strength.
2. Time Your Carbs:
Use fast-digesting carbs like fruit and rice around workouts and slow-digesting carbs like oats and quinoa for sustained energy.
3. Get Enough Healthy Fats:
Focus on sources like avocados, nuts, and olive oil for optimal hormone function and recovery.
4. Find Your Macro Split:
A solid starting point is 50% protein, 30% carbs, and 20% fats. Adjust based on your goals.
5. Track and Adjust:
Pay attention to your intake, make small tweaks, and refine your approach as your body responds.
When your macros are balanced, your energy improves, recovery speeds up, and muscle growth becomes more efficient. Instead of guessing, you’ll have a structured plan that fuels your body for real results.
Marching Orders for the day:
Start tracking your macros. Write down what you eat for a few days and get a baseline. Make sure you’re hitting your daily protein target, time your carbs strategically, and adjust your fat intake for better recovery and performance.