Top Gym Tips

A Guide To Macronutrients


Carbohydrates, particularly glucose, are the body’s preferred fuel source. Explosive and strength-based sports use your anaerobic system, which relies on carbohydrates in the form of glycogen. A high carb diet, therefore, can enhance performance (Cook et al., 2007). As well as this, high glycogen levels are associated with higher levels of muscle protein synthesis and lower levels of cortisol (Howarth et al., 1985, Costa et al., 2005). Carbohydrates normally make up the remainder of calories following the calculation of fats and protein, but anywhere from 2-6g/kg is adequate, with the higher end being more towards those with intense exercise demands

Protein’s main role in the is for growth and repair, but it also plays a major role in enzymatic activites and can be used for energy (gluconeogenesis). In terms of training, recent research suggests that roughly 1.6g/kg is optimal for maximising hypertrophy (Morton et al., 2017). Of course, you can eat more than this and I’d suggest a range of between 1.6-2g/kg, as eating more protein may allow you to suppress your appetite, which can be a big help to those with massive appetites

Fat is often seen as the evil of the macronutrients, but it is vital for optimal endocrine function (Bhathena 2006). The endocrine system is responsible for the production of HGH and testosterone, which are key for muscle growth and maintenance (Storer et al 2003). It also acts to help absorption of fat-soluble vitamins such as A,D,E &K. Helms et al. (2014) carried out an extensive review on this subject. They found that a dietary fat intake of roughly 20-30% was optimal for increasing testosterone levels adequately. Whilst dieting however, they found that a fat intake of 15-20% of calories was ideal, due to the calorie density of fat and the need for adequate dietary protein