Carbs, Protein, Fats: Exploring Essential Macronutrients for Athletes

04/29/25 • 48 min

Today, Lou investigates the essential topic of nutrition for optimal performance, recovery, and results, addressing long-standing listener requests. With a focus on fueling the body effectively, she covers the importance of carbohydrates, protein, and healthy fats, along with hydration tips and practical meal strategies for pre- and post-workout.

KEY TAKEAWAYS

Carbohydrates are essential for peak performance and recovery. They should make up 50-60% of your daily caloric intake, especially for those engaging in high levels of physical activity.
Adequate protein intake is crucial for muscle repair and recovery. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight, which should account for 20-30% of your daily intake.
Healthy fats are important for long-term energy and hormone regulation, particularly for women. They should not be completely avoided, but consumed in moderation to prevent excessive calorie intake.
Eating a balanced meal with carbohydrates and protein before and after workouts is vital. Pre-workout meals should be consumed 1-3 hours prior, while post-workout meals should be consumed within 1-2 hours for optimal recovery.
Staying hydrated is crucial for performance, especially during endurance training. Dehydration can lead to fatigue, cramping, and poor recovery, so it's important to drink water before, during, and after workouts.

BEST MOMENTS

"You can be working out super, super hard, but you are only gonna be as good as what you are eating."

"Carbs are life and they are our body's primary energy source, without them we are going to be running on an empty tank."

"You will be technically underfueling and you will feel fatigued, you may also end up with mental burnout as well."

"You can still lose fat and eat a crap load of carbs. I promise I am living proof of it right now."

"Don't try something new on the day [of the race]. Your body's not ready; just stick with what you know."

VALUABLE RESOURCES

https://linktr.ee/theexerciseengineer
[email protected]

ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892

Apply to be coached by me here: https://tr.ee/TFsv2VpeG4

HOST BIO

Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fuelling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

KEY TAKEAWAYS

Carbohydrates are essential for peak performance and recovery. They should make up 50-60% of your daily caloric intake, especially for those engaging in high levels of physical activity.
Adequate protein intake is crucial for muscle repair and recovery. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight, which should account for 20-30% of your daily intake.
Healthy fats are important for long-term energy and hormone regulation, particularly for women. They should not be completely avoided, but consumed in moderation to prevent excessive calorie intake.
Eating a balanced meal with carbohydrates and protein before and after workouts is vital. Pre-workout meals should be consumed 1-3 hours prior, while post-workout meals should be consumed within 1-2 hours for optimal recovery.
Staying hydrated is crucial for performance, especially during endurance training. Dehydration can lead to fatigue, cramping, and poor recovery, so it's important to drink water before, during, and after workouts.

BEST MOMENTS

"You can be working out super, super hard, but you are only gonna be as good as what you are eating."

"Carbs are life and they are our body's primary energy source, without them we are going to be running on an empty tank."

"You will be technically underfueling and you will feel fatigued, you may also end up with mental burnout as well."

"You can still lose fat and eat a crap load of carbs. I promise I am living proof of it right now."

"Don't try something new on the day [of the race]. Your body's not ready; just stick with what you know."

VALUABLE RESOURCES

https://linktr.ee/theexerciseengineer
[email protected]

ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892

Apply to be coached by me here: https://tr.ee/TFsv2VpeG4

HOST BIO

Previous Episode

How to Half Marathon

In this episode, Lou dives deep into the world of half marathons, sharing insights on training, fueling, and race day preparation. Drawing from a recent experience at the Nike After Dark half marathon in Sydney, Lou covers essential topics such as the importance of zone 2 training for building aerobic capacity, the role of tempo runs and interval training in improving performance, and the critical nature of nutrition, particularly carbohydrates, for endurance athletes.

KEY TAKEAWAYS

For optimal half-marathon performance, it's essential to incorporate a structured training plan that includes 80% of your runs in zone 2 (60-70% of maximum heart rate) to build aerobic capacity, along with 20% of higher-intensity workouts like tempo runs and intervals.
Carbohydrates are crucial for endurance running, serving as the primary fuel source. It's recommended to consume 6-10 grams of carbohydrates per kilogram of body weight daily, especially increasing intake during taper week to maximise glycogen stores before race day.
On race day, it's important to consume 30-60 grams of carbohydrates during the race, ideally through gels or chews, and to hydrate adequately. A fueling strategy should be in place, taking gels before feeling depleted to maintain energy levels.
Mental preparation plays a significant role in endurance performance. Techniques such as visualisation, positive self-talk, and breaking the race into manageable segments can help maintain focus and motivation throughout the race.
Incorporating strength training into your routine is vital for improving running economy and reducing injury risk. Focus on compound movements and unilateral exercises to enhance muscular endurance and support joint stability.

BEST MOMENTS

"Zone 2 training is so crucial for building that aerobic capacity. It should feel easy enough to run along and have any form of conversation full sentences."

"Incorporating strength work into your routine will improve neuromuscular coordination. It is such a critical role in enhancing performance and of course preventing injuries."

"You want to fill up all of those stores right before the race so you have the maximum amount of energy stored in your body."

"You need to train your mind to push through discomfort because it will help you get better results. Mental fatigue can reduce endurance performance by up to 15 percent."

"If you believe that you can do it, your brain is going to tell you halfway through the race whether you can continue at this pace or not."

VALUABLE RESOURCES

https://linktr.ee/theexerciseengineer
[email protected]

ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892

Apply to be coached by me here: https://tr.ee/TFsv2VpeG4

HOST BIO

Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.