Frustrated with your performance today? Feeling sluggish? Your food is the key to unlocking your fitness goals.
You can instantly feel the difference working out with the right nutrition vs jumping on the latest diet fads or craze. With the right routines, you’ll be breaking your plateaus and hitting new personal records in no time. You owe it to yourself to nourish your body with the right balance of nutrients every day.
As a dietitian at MACROS, I design what goes on the plates of the athletes, bodybuilders and fitness enthusiasts who receive our meals. My job is to make sure that what they’re eating is supporting and enhancing their training.
Below I’m going to share a little of how I do it so that you can apply the same principles in your diet. (Or even better, let me do it for you with a MACROS subscription!)
Goals: Start With Where You Want To Finish
At MACROS, we’ve created 3 broad categories of fitness goals: Gain, Sculpt and Perform. To support these goals, I calibrate the balance of macronutrients in each version of what we make. For instance, a Chicken Scallopini from our “Sculpt” Plan, which is tailored to help you shred and tone your body, will have a different combination of ingredients. This is compared to the “Gain” Plan’s Chicken Scaloppini, which is strategically crafted for bulking and muscle-building.
Different athletes have different ratios when measuring macros. Strength athletes need more protein and fewer carbs for higher muscle recovery rate. On the other hand, marathon runners require more carbs to fuel their cardiovascular exercise. This is why it is very important to understand the importance of Carbs, Fat, Protein (CFP) in determining the category for your specific goals.
Importance of Protein
For those in the Gain category, achieving a caloric surplus is key. But not just any calories. I ensure that the surplus comes from a balance of macronutrients to promote muscle gain over fat. High-protein is essential, as it is the literal building blocks of muscle.
Nutrition is not a one-size fits all solution. Different bodies with different lifestyles and ages all require different sets of nutrients. This is why MACROS has created personalised meal plans tailored to your own fitness goals.
For example, the recommended daily protein intake for men is 0.84g/kg but did you know if you’re muscle-building you’ll need a range between 1.6 – 2.2g/kg to maximise muscle growth? That’s more than TWICE of the daily ideal range. Pairing expertise with nutrition is our ethos.
However, it’s not just about the total amount, the timing is also crucial.
The time period immediately before and after your gym workout is when your muscles are most receptive to protein intake. So, you need to take advantage of this time and ensure you’re planning a hit of protein to suit your goals.
There are plenty of studies showing that muscle protein synthesis peaks after 20-40g, so you want to aim somewhere around this range (depending on your size).
Whilst some love the convenience of a protein shake, MACROS meals make it incredibly easy to achieve this level of protein through food alone. With the added benefit of consuming your protein in a meal balanced with complex carbs, good fats, and a heap of micronutrients and antioxidants that you’re likely not going to get out of a protein powder.
Importance of Carbs
Consuming the right type and amount of carbohydrates can enhance your exercise performance and recovery. They’ll allow you to lift heavier, run faster and longer, and push the limits.
Your muscles demand a steady supply of glycogen during intense workouts, which only carbohydrates can provide efficiently. But not all carbs are created equal. Focusing on complex and good carbohydrates such as sweet potatoes, quinoa, and brown rice helps you release energy steadily rather than in a rush that crashes. This will help you build strength and sustain longer for more intense workouts.
Protein isn’t just a performance booster—it’s the muscle MVP, tirelessly repairing and building what exercise breaks down. Lean meats, legumes, and dairy bring a powerhouse of amino acids to the table
Fats Are Essential
Fats are often demonised in health and wellness, but in fact they are essential for overall health and, yes, for fitness too. Scientific evidence underscores the anti-inflammatory effects of omega 3 fatty acids, making them a powerful ally in reducing exercise-induced inflammation and speeding up your recovery in between sessions. Healthy fats are crucial for your heart health. MACROS has a wide variety of dishes with salmon and white fish dishes to hit your weekly Omega 3 intake.
Every fitness goal has a nutritional key to unlock it. The food you eat is more than just sustenance—it’s the foundation of your body’s ability to perform, gain, and sculpt. By understanding and manipulating your macronutrient intake, you can take charge of your physique and reach your goals faster and more efficiently.
You can do this yourself by arming yourself with a little knowledge and by planning your diet and eating mindfully. Or you can let me and my team do it for you. Either way, with time and consistency, you will feel and see results.
MACROS AND IT’S MEAL PLANS
Our meals are designed with your specific goals in mind, offering a perfect blend of deliciousness and convenience without compromising the essential caloric and nutritional targets you need to reach each day. Whether you’re starting a new fitness journey or realigning your current one, our thoughtfully crafted meals are here to support you in achieving and maintaining your goals.