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The Impact of Macros on Athletes in a Caloric Deficit

Are Macros Vital for Athletes in a Caloric Deficit? Exploring the Role of Macronutrients

When it comes to shedding pounds, we’ve all heard that calories are the key player. While this holds true, the significance of macros – those essential nutrients from your diet – cannot be overlooked, especially for athletes navigating a caloric deficit. Let’s delve into the macro-mystery and unveil their impact on your weight loss journey.

Decoding Macros: Proteins, Carbs, and Fats

Macros, short for macronutrients, are the energy-providing components of the foods you consume. These three heavyweights – protein, carbohydrates, and fats – each contribute differently to your caloric equation. While protein and carbs deliver 4 calories per gram, fats bring a hearty 9 calories per gram to the table.

Why Should You Care?

Picture this: You’ve got a daily budget of 2000 calories. If you devour 90 grams of fats, you’re left with a mere 1190 calories for protein and carbs. However, with a more modest 60 grams of fats, your budget opens up to 1460 calories for protein and carbs. That’s a game-changer.

The Protein Power

Now, let’s talk about protein. Its thermic effect of food (TEF) demands extra calories for digestion, making it a metabolic superstar. About 20-30% of protein calories are spent on digestion, compared to 5-10% for carbs and a mere 0-3% for fats. This means that consuming 100 protein calories nets you around 70-80 usable calories. Vital during a caloric deficit.

Beyond TEF, protein packs a satiety punch, taming those hunger pangs and supporting muscle preservation. Yes, muscle matters – and so does protein – in your weight loss journey. Teamed with resistance exercise, it helps maintain that lean mass during a caloric deficit.

  • Carbs and Fats: The Dynamic Duo

Fats play essential roles in hormone synthesis, cell membranes, and more. They’re irreplaceable. Carbs, on the other hand, are your body’s preferred energy source. For athletes, carbs fuel muscle glycogen, driving those intense workouts. The more muscle you maintain, the better your glycogen stores – crucial for peak performance.

Fiber, Friend of Satiety

Don’t forget fiber, tucked within carbs. It’s not digested by the body, making net carbs your real tally. Just like protein, fiber contributes to feeling full and satisfied.

The Macros’ Symphony for Athletes in Deficit

In the caloric deficit arena, macros indeed take the stage. Optimal protein intake, essential fats, and a carb-focused balance compose the symphony. Need personalized guidance? Our nutritionist, Diane, is here to craft a tailored plan for your goals.


Crafting Your Training Regimen: Does Exercise Selection Matter?

Designing your training program involves various factors. Frequency, volume, intensity – all catered to your unique goals. Are you after aerobic prowess, muscular strength, endurance, or hypertrophy? Your program should align with your ambitions.

Tailored Training: Precision Pays Off

Evidence underscores the specificity of training adaptations. Focusing on aerobic endurance enhances sustained VO2, while strength training lifts your prowess in specific exercises. Think 1-5 reps for benching mightily, or 20+ reps for push-up endurance.

Custom Blueprint for Success

Aiming for colossal biceps? Variability is key. Incorporate a medley of exercises, like chin-ups, curls, and preacher curls. Tailor your program to match your aspirations, maximizing results.

Aiding Your Journey: Our Kinesiologist, Diane

Fine-tune your regimen with Diane, our dedicated kinesiologist. She’s ready to guide you toward your fitness summit.


Lifting Heavier for 1 RM, Focusing on Intensity for Muscular Hypertrophy

Scientific studies show that raising your 1 RM is more effective with heavier loads. Meanwhile, muscle growth thrives on intensive effort, whether it’s heavy or lighter loads pushed to the max.

  • For an in-depth exploration, read more here.

Hungry for More?

If this blog whet your appetite for knowledge, dive into more enlightening reads from Athletes Kitchen:

  1. Pre-Workout Nutrition
  2. Intra-Workout Nutrition
  3. Post-Workout Nutrition
  4. Achieving Fat Loss
  5. Unlock Optimal Recover
caloric deficit, Carbs, exercise, Fats, Macronutrients, Macros, nutrition, Proteins