Macro ratios explained
CARBOHYDRATE, FAT and PROTEIN are the key macronutrients that fuel your body. While various macronutrient ratios are championed by personal trainers and dieticians, every individual will respond differently to the food they consume. Athletes need to work out which ratio helps them achieve their goal.
We’ve suggested six to get you started.
Macros by morphic type
An ECTOMORPH is naturally lean and will generally have a faster metabolic weight and a higher tolerance for carbohydrates.
ENDOMORPH athletes are naturally more broad, with a lower tolerance for carbohydrates and slower metabolic rate.
MESOMORPH athletes lie somewhere in the middle, and have a more muscular frame.
Ectomorph
55 : 20 : 25
Mesomorph
40 : 30 : 30
Endomorph
25 : 40 : 35
Which macros suit my diet?
KETOGENIC diets are low in carbohydrates, dropping to as little as 5% of caloric intake, meaning the main source of calories comes from fats.
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VEGAN diets will generally allow for more carbohydrates because protein sources such as pulses and legumes come with carbs attached.
Keto
10 : 60 : 30
Vegan
45 : 30 : 25
Fat loss
50 : 15 : 35
How much protein should I eat?
Studies have found that daily protein intake required by resistance-training athletes should be no less than 1.6g per kg of lean body weight, up to around 2.2g per kg per day for experienced athletes aiming to gain mass.
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However, it’s worth remembering that recommended reference intakes, found on food packaging labels, suggest 50g of protein a day for an adult.
Protein consumption should be split up into several meals. If a meal has greater than 20g of protein the amount of protein that is converted into energy begins to proportionately increase.
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A meal containing 0.4-0.5g per kg bodyweight before and after training is thought to maximise nutrient timing benefits, but altering the times that meals are consumed has only minimal effects.
In summary
Choose a balanced diet of whole foods. Not all calories have the same nutritional value.
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Find a ratio that helps you hit your goals and is consistently achievable.
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Be sure to speak to a health professional to ensure any diet you are undertaking is not harmful.