There is no universal ideal macronutrient distribution that applies to everyone, as nutrient needs can vary depending on factors such as age, gender, physical activity level, and goals. specific health conditions. However, here is a general breakdown of macronutrients that is often recommended as a reference:
Carbohydrates: 45-65% of total calories
Fat: 20-35% of total calories
Protein: 10-35% of total calories
It is important to note that these percentages may vary depending on individual needs and the optimal distribution will depend on factors such as age, physical activity level and health goals. It is always advisable to consult a healthcare professional for personalized advice on macronutrient distribution.
For example, in endurance, the ideal distribution of macronutrients in endurance depends on several factors, such as the intensity and duration of the exercise, the weight and the physical condition of the athlete. However, in general, a commonly recommended breakdown for endurance athletes is:
Carbohydrates: 55 to 60% of total calories. Carbohydrates are the primary source of energy for endurance exercise, and it is important to have sufficient glycogen stores to fuel the muscles throughout the exercise.
Protein: 15 to 20% of total calories. Protein is necessary for muscle recovery and rebuilding after exercise.
Fat: 25 to 30% of total caloric intake. Lipids can provide an additional source of energy for long-duration endurance exercise and may also help keep inflammation levels low during training.
If we take an athlete who is more of a bodybuilding or crossfit enthusiast, the ideal distribution of macronutrients will be slightly different:
Carbohydrates: 40 to 50% of total calories. Carbohydrates are necessary to provide energy for intensive strength training workouts and to replenish glycogen stores during recovery.
Protein: 30 to 40% of total calories. Protein is crucial for muscle repair and rebuilding after training. Bodybuilding athletes generally need more protein than people who don't exercise regularly.
Fat: 20 to 30% of total caloric intake. Lipids can help keep inflammation levels low and provide a source of energy for long workouts. Bodybuilding athletes may also need more fat to support muscle growth.
It is important to note that these recommendations are general guidelines and that the ideal macronutrient distribution for an endurance athlete may vary depending on their individual needs.
What are macronutrients?
Macronutrients are nutrients found in our food that are needed in large quantities for good health and normal function of our body. They include carbohydrates, fats and proteins.
Carbohydrates are one of our body's main sources of energy. They are quickly converted to glucose, which is used to fuel cellular functions in our body, including the brain and muscles. Sources of carbohydrates include fruits, vegetables, grains and baked goods. For example, we will find carbohydrates in preparation or recovery drinks such as MC3 Powder , or in exercise drinks, such as RGN3 Reload , or in ProNrj or Boost gums, in the form of maltodextrin, a type of complex carbohydrate. Maltodextrin is chemically a carbohydrate that is obtained from starch and is quickly absorbed by the body, making it a quick and effective source of energy for sportspeople and athletes in particular. Maltodextrin is often used in sports drinks, energy bars and protein powders. Due to its solubility and moderate glycemic index, maltodextrin is often preferred over other carbohydrates for consumption before and during physical exercise. It can help provide quick energy to the muscles during exercise and can also help maintain blood glucose levels. As always, it will be important to consume moderate amounts of maltodextrin and combine it with other healthy food sources for a balanced diet.
Lipids , also called fats, are important for health and are necessary for growth and development. They also help absorb certain vitamins and minerals, such as vitamins A, D, E, and K. Sources of lipids include nuts, seeds, vegetable oils, avocados, and animal products. As always, it will be relevant to favor oils that have a positive effect on health. This is how priority should be given to (i) Qyu olive oil is rich in monounsaturated fatty acids, which can help regulate blood cholesterol levels and prevent heart disease. It is also a source of antioxidants, (ii) walnut oil which is rich in omega-3 fatty acids and antioxidants, making it an excellent oil for heart health. It is also a source of vitamin E, (iii) flaxseed oil which is a concentrated source of omega-3 fatty acids, making it an excellent oil for heart health and regulating inflammation and/or (iv) canola oil which is rich in monounsaturated fatty acids, which can help regulate blood cholesterol levels and prevent heart disease. It is also a source of vitamin E or finally (v) avocado oil which is rich in monounsaturated fatty acids, antioxidants and nutrients such as vitamin E and potassium, making it an excellent oil for general health. Other products, such as Omega 3, also fall into the category of lipids, more precisely polyunsaturated fatty acids. Omega-3s are considered essential fatty acids because the body cannot produce them itself and must therefore obtain them from food. Omega-3s are important for health because they play a crucial role in many bodily processes, including the regulation of inflammation, heart function, brain development, and eye health. Many studies have also shown that regular consumption of foods rich in omega-3 can help prevent certain chronic diseases such as heart disease, mood disorders and vision problems. It is important to note that Omega-3s are not the only lipids important for health. It is also important to consume other fatty acids such as omega-6 and saturated fatty acids as part of a balanced diet. However, it is important to be careful not to consume excessive amounts of saturated fatty acids, as excessive consumption can increase the risk of heart disease and other health problems.
Proteins are the building blocks of our body and are necessary for building and maintaining muscle mass. They are also important for the production of enzymes, hormones and antibodies. Sources of protein include meats, fish, dairy products, nuts and seeds. These macronutrients, proteins, are also found in the Stimium range, in powder form, either in the form of Whey Concentrate (WPC), or in the form of protein isolate (WPI), or even in the form of vegetable protein (protein soy isolate) or in the form of bars .
It is important to eat a variety of foods to get an adequate amount of each of these macronutrients. A balanced diet that includes adequate amounts of carbohydrates, fats and proteins can help maintain good health, normal muscle function and healthy digestion. However, it is important to note that nutrient requirements will necessarily vary depending on factors such as age, gender, level of physical activity and health goals, and it will therefore always be advisable to consult a health professional. health, nutritionist type, to obtain personalized advice on the best diet and especially the best distribution to make.
