The macro and micronutrients you consume all play major roles in how your body functions. Aligning your diet and exercise program will have a major impact on how you perform and recover.
Here is a quick overview of your Macros and their functions:
- Carbohydrates – your body’s source of quick energy. Carbs provide energy for your central nervous system and muscles during movement and exercise.
- Protein – essential in preserving, growing and supporting the function of important elements of the body like muscle fibres, skin and hair.
- Unsaturated fats – the good fats that help regulate your metabolism and promote cell growth and regeneration.
Generally speaking, if your exercise program involves muscle growth, then a high protein diet is recommended with moderate carbs and fat. By achieving this balance you will get the benefits of muscle growth and recovery from the protein, combined with sufficient energy from carbs to help you increase the intensity of your workout. Fats will give you a slower and more sustained level of energy and help your body absorb vital nutrients which will aid recovery.
This diet is great for achieving hypertrophy in conjunction with your strength training.
If your exercise program requires endurance performance, then a much higher ratio of carbs should be incorporated into your diet. This will provide you with the necessary energy to sustain your performance throughout your workout. This diet is best with at least 40 to 50% carbs and 30% protein to help your muscles and bones recover and strengthen.
The quality of the foods you consume when optimising your exercise performance is very important. You should try to avoid sugar and other processed and refined foods as they lack the necessary nutrients your body needs to perform at its best. Processed foods also encourage inflammation which will impinge your performance. Remember, good food is good fuel and you need to ensure your body has the fuel it needs to perform at its best.
If you want to learn more about diet and exercise, you can check out our Thrive Blog which is packed full of informative, easy to read articles.