Macronutrients — proteins, carbohydrates, fats

Macronutrients – proteins, carbohydrates, and fats – are the essential nutrients that provide us with energy and building blocks for all bodily functions. Understanding their role is key to optimizing athletic performance and overall health.

Macronutrient is a general term for the three main nutrients – proteins, carbohydrates, and fats (lipids), which are needed in large quantities for the normal functioning of the human body and provide most of the energy, measured in calories.

Proteins: The Building Blocks

💬 Simply put: Macronutrients are the main nutrients (proteins, carbohydrates, fats) that our body consumes in large quantities for energy and proper functioning.

Proteins are complex organic molecules composed of amino acids. They are the main building component of muscles, skin, hair, bones, and practically all tissues in the body. In addition to their structural role, proteins are involved in the production of enzymes, hormones, antibodies, and transport oxygen and other substances.

Calories per gram: 4 kcal/g

Functions of proteins for athletes:

Muscle growth and recovery: After training, especially strength training, muscle fibers are damaged, and proteins are necessary for their repair and hypertrophy.
Satiety: Proteins are the most satiating macronutrient, which helps control appetite and manage weight.
Immune function: They maintain a healthy immune system, which is important for athletes exposed to greater stress.

💬 From practice: Many athletes underestimate the need for even distribution of protein intake throughout the day. Consuming 20-40 grams of protein every 3-4 hours is more effective for muscle protein synthesis than consuming a large amount at once (Schoenfeld & Aragon, 2018).

Carbohydrates: The Primary Energy Source

Carbohydrates are the primary source of energy for the body and brain. They are broken down into glucose, which is used directly for energy or stored as glycogen in the muscles and liver.

Calories per gram: 4 kcal/g

Types of carbohydrates:

Simple carbohydrates (sugars): Quickly digestible, provide rapid energy (e.g., fruits, honey, sugar). Suitable before, during, or immediately after intense training.
Complex carbohydrates: Slowly digestible, provide sustained energy (e.g., whole grains, rice, potatoes, legumes). Preferred for main meals.

Functions of carbohydrates for athletes:

Energy for training: Glycogen is the fuel for high-intensity exercise and endurance.
Recovery: Replenish depleted glycogen stores after training.
Maintaining brain function: The brain uses glucose as its primary fuel.

Fats (Lipids): Concentrated Energy and Hormonal Health

Fats are the most calorie-dense macronutrient and play a critical role in hormone production, absorption of fat-soluble vitamins (A, D, E, K), cell structure, and insulation. They are an important energy source for prolonged, low-intensity activities.

Calories per gram: 9 kcal/g

Types of fats:

Saturated fats: Found mainly in animal products, coconut, and palm oil. Important in moderate amounts.
Unsaturated fats:
- Monounsaturated: Olive oil, avocado, nuts.
- Polyunsaturated: Omega-3 (fish, flaxseed) and Omega-6 (vegetable oils). Omega-3s are particularly important for anti-inflammatory processes.
Trans fats: Avoid as much as possible. Found in processed foods.

Functions of fats for athletes:

Long-term energy: A primary fuel source during longer and less intense workouts.
Hormonal regulation: Necessary for the production of steroid hormones, including testosterone. Low fat intake can negatively affect hormonal balance (Helms et al., 2014).
Vitamin absorption: Aid in the absorption of fat-soluble vitamins.

✅ Pros of balanced macronutrients

Optimal athletic performance
Faster recovery
Effective weight management
Healthy immune system
Stable energy levels

⚠️ Cons/risks of imbalance

Reduced strength and endurance
Increased risk of injuries
Difficulty achieving weight goals
Hormonal disturbances
Chronic fatigue

Recommended amounts for athletes

Macronutrient	Recommendation (g/kg body weight/day)	Share of total caloric intake	Notes
Proteins	1.6 – 2.2 g/kg	15 – 35%	Higher amounts during caloric deficit or intense training. Up to 3.1 g/kg during severe deficit (Eric Helms).
Carbohydrates	3 – 7 g/kg	45 – 65%	Varies depending on training intensity and volume. For endurance, it can reach 8-10 g/kg.
Fats	0.5 – 1.5 g/kg	20 – 35%	Minimum 0.5 g/kg to maintain hormonal health. Focus on unsaturated fats.

Individual needs can vary significantly depending on gender, age, activity level, type of sport, and specific goals (e.g., muscle gain, weight loss, or weight maintenance). It is recommended to consult with a licensed dietitian or nutrition expert for a personalized plan.

🎯 Key takeaway: Optimal intake of proteins, carbohydrates, and fats is fundamental for achieving athletic goals, improving recovery, and maintaining an athlete's overall health. It's not just about counting calories, but understanding the role of each macronutrient.

See more in the fitness guides of Sport Zona Academy.

🔬 Expert note from Sport Zona

From experience with Bulgarian athletes, I notice that they often underestimate the importance of balanced macronutrient intake. Many of them focus primarily on proteins, forgetting that carbohydrates and fats are also key for energy and recovery. The optimal balance is strictly individual and cannot be achieved with universal formulas.

See more in the fitness guides of Sport Zona Academy.