How to Balance Your Macros for Sustained Energy

1. Even spread across meals

If you’ve ever heard the advice to “frontload” a certain daily macro (usually protein) or “backload” another (usually carbs), this is typically a bad recommendation. The reason being, your body needs ALL macronutrients throughout the day. Batching on macro into a certain part of the day can make you lethargic and prevent your body from gaining access to the macros it needs at the moment it needs them. The opposite is best: Aim for an even spread of your daily macros across all the day’s meals, with one key exception (which we’re about to cover).

2. Alter your macros before and after your workouts

Pre- and post-workout meals are essential to maximizing your results from lifting, but you don’t want to treat them like standard meals — your body will typically prioritize digesting fats, but it needs protein and carbs. So limit your fats before and after working out, and spread them between your remaining meals as much as possible. Focus on eating leaner, cleaner pre- and post-workout meals, and save the richer options for breakfast, lunch, and dinner. Plus, this way you have room to add extra flavor to your bigger meals with those fats. Working with your body by giving your muscle repair and digestion a leg up is one of the easiest paths to sustaining your energy day to day!

3. Eat early and often

Intermittent fasting has its place, but it’s not building a lean body composition. By delaying your first meal, you rob your body of the macros it needs to build and repair muscle tissue and provide you with the energy to kickstart your day. This is especially true if you work out in the mornings — where is your body getting the nutrition it needs to maximize the results of your workouts? Even a light meal early in the morning will go a long way toward balancing your energy throughout the day. And just remember: You already intermittently fast while you’re sleeping!

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