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How to calculate your macros?

Posted by Jean Baptiste on

How to calculate your macros?

Calculating macros is a way to determine the amount of protein, carbohydrates and fats an athlete needs to achieve their nutrition and performance goals. Here are the steps to follow to calculate an athlete's macros:

Determining caloric needs: To calculate caloric needs, you must take into account height, weight, age, gender and level of physical activity. There are formulas for calculating basic calorie needs, but it is recommended to consult a dietician or nutritionist for a more accurate estimate.

Determine macronutrient ratios : Macronutrient ratios depend on the athlete's goals. For example, to gain muscle mass, we can recommend a ratio of 40% carbohydrates, 30% proteins and 30% fats. To lose fat, we can recommend a ratio of 50% carbohydrates, 25% protein and 25% fat.

Calculate grams of macronutrients : To calculate the grams of macronutrients needed, multiply the caloric needs by the ratio of each macronutrient and divide by the number of calories per gram of each macronutrient. For example, if an athlete needs 2500 calories per day and wants a ratio of 40/30/30, they will need 1000 calories from carbohydrates (40%), 750 calories from protein (30%) and 750 calories from fat. (30 %). This equates to 250g of carbohydrates (4 calories per gram), 188g of protein (4 calories per gram), and 83g of fat (9 calories per gram).

Distribute macronutrients : Once macronutrient grams are calculated, it is important to distribute them correctly throughout the day and based on meals before and after exercise.

It is important to note that the calculation of macros is an estimate and every individual is different. It is recommended to consult a healthcare professional for a personalized recommendation based on the athlete's goals and individual needs. Obviously note that macronutrient requirements (proteins, carbohydrates and lipids) may differ between endurance sports and strength sports such as bodybuilding.

Endurance sports, such as running, cycling or swimming, require high levels of endurance and muscular endurance. Carbohydrate requirements are therefore greater to provide energy during exercise, and protein requirements are also important to aid in muscle recovery and prevention of muscle breakdown. We will therefore use the bottle a lot for exercise or recovery drinks, and perhaps shakers a little less for protein supplementation.

In contrast, in strength sports, such as bodybuilding and weightlifting, the primary goal is to build and maintain muscle mass and strength. Therefore, protein requirements are higher to support muscle protein synthesis and recovery, while carbohydrate requirements may be lower, as strength exercise primarily uses glycogen stored in the muscles rather than ingested carbohydrates. . The shaker will therefore be well used in strength sports, even if it will always be possible to consume protein with meals of course, and/or in the form of bars . The choice will be, as is very often the case, between a classic concentrated protein , knowing that a concentration of 80% allows you to work correctly (below that, you actually have a lot of excipients but not enough protein, which forces you to take shakes. longer and bulkier). Also classic is protein isolate which is very easily digested due to the absence of lactose, in addition to its absence of sugar and fat. On the rise in recent years, among both men and women, plant proteins are also increasingly used by fitness enthusiasts, crossfit or bodybuilding, for the high protein concentration.

Lipid requirements may vary depending on dietary preferences and individual goals, but they are also important for general health and hormonal regulation in both types of sports. This is why the consumption of Omega is very widespread in sports nutrition, and this is the reason why Laboratoires Stimium released OMG3 , Omega 3 dosed at 1000 mg, very rich in EPA and DHA, which are the 2 important components of this type of food supplement.

Calculating the amount of proteins, carbohydrates and fats that an athlete needs to achieve their nutrition and performance goals is important, whatever the type of sports practiced, for several reasons:

  • Maximize performance : Nutrition plays a key role in sports performance. By providing the body with the right amount and quality of nutrients, athletes can improve their endurance, strength, speed and recovery after training.
  • Promote muscle growth : Protein is essential for the growth and repair of muscle tissue. Athletes need adequate protein intake to maximize muscle growth and improve strength.
  • Optimize recovery : Carbohydrates and fats are important energy sources for exercise, but they are also important for post-workout recovery. Carbohydrates help replenish glycogen stores in muscles, while fats provide essential fatty acids for tissue repair.
  • Prevent Injuries : A balanced diet tailored to the needs of athletes can help prevent injuries by improving strength, flexibility and endurance.

Ultimately, nutrition is essential to maximizing performance, promoting muscle growth, optimizing recovery and preventing injuries in athletes. Calculating macros is a way to ensure athletes are getting the right amount and quality of nutrients to meet their nutrition and performance goals.

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