Macros Made Simple: How to Fuel for Performance and Recovery

Why Macros Matter

Calories are important, but where those calories come from is just as crucial. Macronutrients—protein, carbohydrates, and fats—are the building blocks that power your workouts, recovery, and long-term health.

When dialed in, macros don’t just help with fat loss or muscle gain—they improve performance, energy levels, and resilience in training.

Protein: The Foundation of Recovery

• Role: Builds and repairs muscle tissue, supports enzymes and hormones, and helps preserve lean mass during fat loss.
• How much: 1.6–2.2 g/kg of bodyweight per day is optimal for most active adults.
• Sources: Meat, fish, eggs, Greek yogurt, whey protein, beans, tofu.

👉 Without enough protein, your body struggles to recover, and you risk losing muscle mass—slowing your metabolism and performance gains.

Carbohydrates: The Fuel for Training

• Role: The body’s preferred energy source for high-intensity training like CrossFit. Fuels glycogen stores in muscles and liver.
• How much: 3–6 g/kg of bodyweight depending on training volume and goals.
• Sources: Rice, potatoes, oats, fruit, whole grains, vegetables.

👉 Carbs aren’t the enemy—they’re the gas in your tank. Skimp on carbs, and intensity, endurance, and recovery all suffer.

Fats: Hormones and Long-Term Energy

• Role: Support hormone production (testosterone, estrogen, cortisol), brain health, and energy for lower-intensity activity.
• How much: Usually 20–30% of total calories.
• Sources: Avocados, olive oil, nuts, seeds, fatty fish.

👉 Too little fat can disrupt hormones and recovery. Too much can crowd out carbs and slow digestion before workouts.

Putting It All Together: Performance and Recovery

• Before training: A balanced meal with carbs + protein (e.g., chicken, rice, vegetables).
• After training: Protein + carbs within 1–2 hours (e.g., protein shake with fruit or oatmeal with eggs).
• Throughout the day: Spread protein across meals, and balance carbs/fats depending on activity.

Common Mistakes with Macros

• Cutting carbs too low, leaving you drained in workouts.
• Undereating protein, stalling recovery and fat loss.
• Ignoring healthy fats, leading to hormone issues.
• Focusing only on calories instead of food quality.

Sample Macro Plate for Training Days

• 40% Carbs: brown rice, sweet potatoes, fruit
• 30% Protein: chicken breast, Greek yogurt, fish
• 30% Fats: avocado, olive oil, nuts

Balanced plates make hitting your macro targets simpler and sustainable.

The Bottom Line

Macros aren’t complicated—you just need the right balance for your body and training. By fueling with enough protein, carbs, and fats, you’ll train harder, recover faster, and build the athletic, strong physique you’re working toward.