Important Information To Consider When Using Macro Meal Plans

Adjusting macronutrient ranges for athletes is a critical aspect of sports nutrition, as these changes must align with specific training goals such as weight loss, muscle growth, or performance improvements in endurance or speed. Macronutrients—carbohydrates, proteins, and fats—serve different functions in the body, and tweaking their percentages can lead to varying effects on performance, recovery, and health.

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Macronutrient Ranges Based on Training Goals

Muscle Growth:

Athletes often follow a macronutrient distribution of 40-60% carbohydrates, 25-35% protein, and 15-25% fats. Carbohydrates are the primary fuel for intense strength training sessions, and protein supports muscle repair and growth. Fats are kept moderate to ensure adequate hormone production without excessive caloric intake.

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Slow Weight Loss:

Carbohydrates are reduced to 40-50%, protein intake increases to 25-35%, and fats remain moderate at 20-30%. Protein becomes more critical in this phase to preserve lean muscle mass while operating in a caloric deficit. Carbohydrates are lowered to support fat loss, but not so low that it compromises energy levels during training.

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Rapid weight loss:

Often seen in sports like bodybuilding where athletes need to cut body fat quickly, carbohydrates can drop to 20-40%, protein increases to 35-50%, and fats are kept very low at 10-25%. The elevated protein intake helps preserve muscle mass during severe calorie restriction, while lower carbohydrates and fats help in achieving the caloric deficit needed for rapid fat loss.

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Endurance Athletes:

Typically need more carbohydrates, with a range of 55-70% carbohydrates, 10-20% protein, and 15-25% fats. Carbohydrates are essential for replenishing glycogen stores, which are crucial for sustained energy during long-distance activities. Protein and fats are kept lower but adequate to support recovery and hormone function.

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‍Hormonal Consequences of Extreme Macronutrient Changes

Severe changes in macronutrient distribution, especially drastic reductions in fats or carbohydrates, can have significant hormonal consequences. A very low-fat diet (below 15%) can disrupt the production of essential hormones like testosterone and estrogen, as fats are necessary for hormone synthesis. Low fat intake can also reduce omega-3 fatty acids, which are crucial for brain function, hormone balance, and reducing inflammation.

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Micronutrient Considerations

Extreme adjustments to macronutrient ratios can also limit the intake of essential micronutrients. For example, a very low-fat diet can reduce the absorption of fat-soluble vitamins like A, D, E, and K , affecting bone health, immune function, and skin health. On the other hand, a very low-carb diet can reduce intake of fibre, magnesium, zinc, and thiamine. Fibre, found in whole grains, fruits, and starchy vegetables, supports gut health and regular digestion. Along with fibre, whole grains are also rich in magnesium, which is crucial for muscle function and recovery, zinc for immune support and healing, and thiamine for energy metabolism. Restricting these foods can lead to fatigue, muscle cramps, and weakened immunity, making careful planning or supplementation essential for athletes on low-carb diets.

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Conclusion

Changing macronutrient ranges for athletes must be done with careful consideration of their training goals, performance needs, and health. Maintaining a goal-specific and balanced approach to nutrition ensures athletes fuel their bodies properly, recover efficiently, and sustain long-term health.

We recommend individuals speak with their health care provider before commencing any diet.

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Isabelle Hum

Accredited Practising Dietitian (APD) & Sports Dietitian (AccSD)

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