[{"data":1,"prerenderedAt":830},["ShallowReactive",2],{"post-macronutrients-proteins-carbs-fats":3},{"id":4,"title":5,"author":6,"authors":7,"badge":13,"body":15,"categorie":6,"date":808,"description":809,"extension":810,"image":811,"meta":813,"navigation":824,"path":825,"seo":826,"slug":827,"stem":828,"__hash__":829},"posts_en/en/blog/macronutrients-proteins-carbs-fats.md","Macronutrients: Proteins, Carbs, Fats - The Complete Guide",null,[8],{"name":9,"to":10,"avatar":11},"William G","https://www.williamgaonarch.fr",{"src":12},"https://i.pravatar.cc/128?u=muscle",{"label":14},"Nutrition",{"type":16,"value":17,"toc":770},"minimark",[18,23,43,50,59,62,66,71,78,97,101,168,175,179,184,204,209,223,225,229,233,240,254,258,305,309,314,334,339,350,360,362,366,370,377,391,395,442,448,452,457,474,479,493,495,499,503,583,587,657,663,665,669,673,676,680,683,687,690,694,697,699,703,725,727,731,735,742,746,753,757,760,764],[19,20,22],"h2",{"id":21},"what-are-macronutrients","What are macronutrients?",[24,25,26,30,31,34,35,38,39,42],"p",{},[27,28,29],"strong",{},"Macronutrients"," (or \"macros\") are the three major families of nutrients that provide energy to your body: ",[27,32,33],{},"proteins",", ",[27,36,37],{},"carbohydrates"," and ",[27,40,41],{},"fats",". Each plays a specific and essential role in how your body functions and in your sports performance.",[24,44,45,46,49],{},"Understanding macronutrients means understanding your body's fuel. Just like a car needs the right type of fuel to run properly, your body needs the right ",[27,47,48],{},"macro distribution"," to perform in training, recover efficiently and reach your physical goals.",[24,51,52,53,58],{},"To get started, calculate your total caloric needs with our ",[54,55,57],"a",{"href":56},"/outils/tdee-calculator","TDEE calculator",", then distribute those calories among the three macronutrients.",[60,61],"hr",{},[19,63,65],{"id":64},"protein-the-muscle-builder","Protein: the muscle builder",[67,68,70],"h3",{"id":69},"the-role-of-protein","The role of protein",[24,72,73,74,77],{},"Protein is the ",[27,75,76],{},"building block"," of your body. It's essential for:",[79,80,81,88,91,94],"ul",{},[82,83,84,87],"li",{},[27,85,86],{},"Muscle protein synthesis"," (building and repairing muscles)",[82,89,90],{},"Enzyme and hormone production",[82,92,93],{},"Immune system strengthening",[82,95,96],{},"Satiety (protein keeps you fuller than carbs or fat)",[67,98,100],{"id":99},"how-much-protein-per-day","How much protein per day?",[102,103,104,120],"table",{},[105,106,107],"thead",{},[108,109,110,114,117],"tr",{},[111,112,113],"th",{},"Goal",[111,115,116],{},"Recommended amount",[111,118,119],{},"Example (75 kg)",[121,122,123,135,146,157],"tbody",{},[108,124,125,129,132],{},[126,127,128],"td",{},"Sedentary",[126,130,131],{},"0.8g / kg",[126,133,134],{},"60g",[108,136,137,140,143],{},[126,138,139],{},"Strength training (maintenance)",[126,141,142],{},"1.6g / kg",[126,144,145],{},"120g",[108,147,148,151,154],{},[126,149,150],{},"Strength training (muscle gain)",[126,152,153],{},"1.8-2.2g / kg",[126,155,156],{},"135-165g",[108,158,159,162,165],{},[126,160,161],{},"Strength training (weight loss)",[126,163,164],{},"2.0-2.4g / kg",[126,166,167],{},"150-180g",[24,169,170,171,174],{},"During ",[27,172,173],{},"weight loss",", protein intake should be higher to preserve muscle mass despite the caloric deficit.",[67,176,178],{"id":177},"best-protein-sources","Best protein sources",[24,180,181],{},[27,182,183],{},"Animal sources (high bioavailability):",[79,185,186,189,192,195,198,201],{},[82,187,188],{},"Chicken, turkey (30g of protein per 100g)",[82,190,191],{},"Lean beef (26g / 100g)",[82,193,194],{},"Fish (salmon, tuna, cod) (20-25g / 100g)",[82,196,197],{},"Eggs (13g / 100g, 6g per egg)",[82,199,200],{},"0% Greek yogurt (8g / 100g)",[82,202,203],{},"Whey protein (25-30g per serving)",[24,205,206],{},[27,207,208],{},"Plant sources:",[79,210,211,214,217,220],{},[82,212,213],{},"Lentils (25g / 100g dry)",[82,215,216],{},"Chickpeas (19g / 100g dry)",[82,218,219],{},"Tofu (15g / 100g)",[82,221,222],{},"Tempeh (20g / 100g)",[60,224],{},[19,226,228],{"id":227},"carbohydrates-the-training-fuel","Carbohydrates: the training fuel",[67,230,232],{"id":231},"the-role-of-carbohydrates","The role of carbohydrates",[24,234,235,236,239],{},"Carbohydrates are the ",[27,237,238],{},"main energy source"," for your body, particularly for:",[79,241,242,245,248,251],{},[82,243,244],{},"Energy during training (muscle glycogen)",[82,246,247],{},"Post-training recovery (glycogen replenishment)",[82,249,250],{},"Brain function",[82,252,253],{},"Mood and motivation regulation",[67,255,257],{"id":256},"how-many-carbs-per-day","How many carbs per day?",[102,259,260,270],{},[105,261,262],{},[108,263,264,266,268],{},[111,265,113],{},[111,267,116],{},[111,269,119],{},[121,271,272,283,294],{},[108,273,274,277,280],{},[126,275,276],{},"Weight loss",[126,278,279],{},"2-3g / kg",[126,281,282],{},"150-225g",[108,284,285,288,291],{},[126,286,287],{},"Maintenance",[126,289,290],{},"3-5g / kg",[126,292,293],{},"225-375g",[108,295,296,299,302],{},[126,297,298],{},"Muscle gain",[126,300,301],{},"4-6g / kg",[126,303,304],{},"300-450g",[67,306,308],{"id":307},"types-of-carbohydrates","Types of carbohydrates",[24,310,311],{},[27,312,313],{},"Complex carbs (preferred):",[79,315,316,319,322,325,328,331],{},[82,317,318],{},"Rice (basmati, brown)",[82,320,321],{},"Sweet potatoes",[82,323,324],{},"Oats",[82,326,327],{},"Whole wheat pasta",[82,329,330],{},"Whole grain bread",[82,332,333],{},"Quinoa",[24,335,336],{},[27,337,338],{},"Simple carbs (around training):",[79,340,341,344,347],{},[82,342,343],{},"Fruits (banana, apple)",[82,345,346],{},"Honey",[82,348,349],{},"White rice (post-training)",[24,351,352,355,356,359],{},[27,353,354],{},"Tip",": consume your carbs mainly ",[27,357,358],{},"before and after training"," to maximize energy and recovery.",[60,361],{},[19,363,365],{"id":364},"fats-the-hormonal-regulators","Fats: the hormonal regulators",[67,367,369],{"id":368},"the-role-of-fats","The role of fats",[24,371,372,373,376],{},"Fats (lipids) are often demonized, but they're ",[27,374,375],{},"essential"," for:",[79,378,379,382,385,388],{},[82,380,381],{},"Hormone production (testosterone, estrogens)",[82,383,384],{},"Absorption of fat-soluble vitamins (A, D, E, K)",[82,386,387],{},"Cell and brain health",[82,389,390],{},"Satiety",[67,392,394],{"id":393},"how-much-fat-per-day","How much fat per day?",[102,396,397,407],{},[105,398,399],{},[108,400,401,403,405],{},[111,402,113],{},[111,404,116],{},[111,406,119],{},[121,408,409,420,431],{},[108,410,411,414,417],{},[126,412,413],{},"Health minimum",[126,415,416],{},"0.7g / kg",[126,418,419],{},"52g",[108,421,422,425,428],{},[126,423,424],{},"Recommended",[126,426,427],{},"0.8-1.2g / kg",[126,429,430],{},"60-90g",[108,432,433,436,439],{},[126,434,435],{},"Maximum",[126,437,438],{},"1.5g / kg",[126,440,441],{},"112g",[24,443,444,447],{},[27,445,446],{},"Never go below 0.7g/kg."," Too low fat intake disrupts hormone production (decreased testosterone, fatigue, reduced libido).",[67,449,451],{"id":450},"best-fat-sources","Best fat sources",[24,453,454],{},[27,455,456],{},"Unsaturated fats (preferred):",[79,458,459,462,465,468,471],{},[82,460,461],{},"Olive oil",[82,463,464],{},"Avocados",[82,466,467],{},"Walnuts and almonds",[82,469,470],{},"Fatty fish (salmon, mackerel)",[82,472,473],{},"Flax seeds and chia",[24,475,476],{},[27,477,478],{},"Saturated fats (in moderation):",[79,480,481,484,487,490],{},[82,482,483],{},"Butter",[82,485,486],{},"Cheese",[82,488,489],{},"Red meat",[82,491,492],{},"Coconut oil",[60,494],{},[19,496,498],{"id":497},"how-to-distribute-your-macros-concrete-examples","How to distribute your macros: concrete examples",[67,500,502],{"id":501},"example-1-weight-loss-75-kg-tdee-2500-kcal-goal-2200-kcal","Example 1: Weight loss (75 kg, TDEE 2,500 kcal, goal 2,200 kcal)",[102,504,505,521],{},[105,506,507],{},[108,508,509,512,515,518],{},[111,510,511],{},"Macro",[111,513,514],{},"Amount",[111,516,517],{},"Calories",[111,519,520],{},"%",[121,522,523,537,550,564],{},[108,524,525,528,531,534],{},[126,526,527],{},"Protein",[126,529,530],{},"150g (2g/kg)",[126,532,533],{},"600 kcal",[126,535,536],{},"27%",[108,538,539,542,545,548],{},[126,540,541],{},"Fat",[126,543,544],{},"65g (0.87g/kg)",[126,546,547],{},"585 kcal",[126,549,536],{},[108,551,552,555,558,561],{},[126,553,554],{},"Carbs",[126,556,557],{},"254g (3.4g/kg)",[126,559,560],{},"1,015 kcal",[126,562,563],{},"46%",[108,565,566,571,573,578],{},[126,567,568],{},[27,569,570],{},"Total",[126,572],{},[126,574,575],{},[27,576,577],{},"2,200 kcal",[126,579,580],{},[27,581,582],{},"100%",[67,584,586],{"id":585},"example-2-muscle-gain-75-kg-tdee-2500-kcal-goal-2800-kcal","Example 2: Muscle gain (75 kg, TDEE 2,500 kcal, goal 2,800 kcal)",[102,588,589,601],{},[105,590,591],{},[108,592,593,595,597,599],{},[111,594,511],{},[111,596,514],{},[111,598,517],{},[111,600,520],{},[121,602,603,614,627,640],{},[108,604,605,607,609,611],{},[126,606,527],{},[126,608,530],{},[126,610,533],{},[126,612,613],{},"21%",[108,615,616,618,621,624],{},[126,617,541],{},[126,619,620],{},"75g (1g/kg)",[126,622,623],{},"675 kcal",[126,625,626],{},"24%",[108,628,629,631,634,637],{},[126,630,554],{},[126,632,633],{},"381g (5.1g/kg)",[126,635,636],{},"1,525 kcal",[126,638,639],{},"55%",[108,641,642,646,648,653],{},[126,643,644],{},[27,645,570],{},[126,647],{},[126,649,650],{},[27,651,652],{},"2,800 kcal",[126,654,655],{},[27,656,582],{},[24,658,659,660,662],{},"To calculate your TDEE and determine your needs, use our ",[54,661,57],{"href":56},".",[60,664],{},[19,666,668],{"id":667},"common-mistakes-with-macronutrients","Common mistakes with macronutrients",[67,670,672],{"id":671},"_1-neglecting-protein","1. Neglecting protein",[24,674,675],{},"This is mistake #1. Without sufficient protein, you can't build muscle, and in a caloric deficit, you lose muscle on top of fat.",[67,677,679],{"id":678},"_2-being-afraid-of-carbs","2. Being afraid of carbs",[24,681,682],{},"Carbohydrates do NOT make you fat. It's the total caloric surplus that causes weight gain. Carbs are your training fuel — without them, your performance drops.",[67,684,686],{"id":685},"_3-eliminating-fat","3. Eliminating fat",[24,688,689],{},"Reducing fat below 0.7g/kg disrupts your hormones and harms your health. Fats are essential.",[67,691,693],{"id":692},"_4-not-adjusting-macros-for-your-goal","4. Not adjusting macros for your goal",[24,695,696],{},"Macronutrient needs change depending on whether you're in weight loss, maintenance, or muscle gain phases. Adjust your macros to your current goal.",[60,698],{},[19,700,702],{"id":701},"further-reading","Further reading",[79,704,705,711,718],{},[82,706,707,710],{},[54,708,709],{"href":56},"TDEE Calculator"," — Calculate your total caloric needs",[82,712,713,717],{},[54,714,716],{"href":715},"/blog/lucas-gouiffes-calorie-calculation-method","Lucas Gouiffes' calorie calculation method"," — Understanding BMR and TDEE in detail",[82,719,720,724],{},[54,721,723],{"href":722},"/blog/workout-program-for-weight-loss","Weight loss workout program"," — Combining nutrition and strength training to lose fat",[60,726],{},[19,728,730],{"id":729},"frequently-asked-questions-faq","Frequently asked questions (FAQ)",[67,732,734],{"id":733},"what-macronutrient-split-is-best-for-strength-training","What macronutrient split is best for strength training?",[24,736,737,738,741],{},"A classic split is: ",[27,739,740],{},"30% protein, 40% carbs, 30% fat",". In practice, aim for 1.6 to 2g of protein per kg, 0.8 to 1g of fat per kg, and the rest in carbohydrates.",[67,743,745],{"id":744},"how-much-protein-per-day-to-build-muscle","How much protein per day to build muscle?",[24,747,748,749,752],{},"Studies recommend ",[27,750,751],{},"1.6 to 2.2g of protein per kg"," of body weight. For a 75 kg person, that's 120 to 165g per day.",[67,754,756],{"id":755},"do-carbs-make-you-fat","Do carbs make you fat?",[24,758,759],{},"No. It's the total caloric surplus that causes weight gain, regardless of the macronutrient. Carbs are essential for energy and recovery.",[67,761,763],{"id":762},"do-i-need-to-count-macros-to-progress-in-strength-training","Do I need to count macros to progress in strength training?",[24,765,766,767,769],{},"Counting macros isn't mandatory but very useful. The essential is adequate protein intake and being in the right caloric range. Our ",[54,768,57],{"href":56}," can help.",{"title":771,"searchDepth":772,"depth":772,"links":773},"",2,[774,775,781,786,791,795,801,802],{"id":21,"depth":772,"text":22},{"id":64,"depth":772,"text":65,"children":776},[777,779,780],{"id":69,"depth":778,"text":70},3,{"id":99,"depth":778,"text":100},{"id":177,"depth":778,"text":178},{"id":227,"depth":772,"text":228,"children":782},[783,784,785],{"id":231,"depth":778,"text":232},{"id":256,"depth":778,"text":257},{"id":307,"depth":778,"text":308},{"id":364,"depth":772,"text":365,"children":787},[788,789,790],{"id":368,"depth":778,"text":369},{"id":393,"depth":778,"text":394},{"id":450,"depth":778,"text":451},{"id":497,"depth":772,"text":498,"children":792},[793,794],{"id":501,"depth":778,"text":502},{"id":585,"depth":778,"text":586},{"id":667,"depth":772,"text":668,"children":796},[797,798,799,800],{"id":671,"depth":778,"text":672},{"id":678,"depth":778,"text":679},{"id":685,"depth":778,"text":686},{"id":692,"depth":778,"text":693},{"id":701,"depth":772,"text":702},{"id":729,"depth":772,"text":730,"children":803},[804,805,806,807],{"id":733,"depth":778,"text":734},{"id":744,"depth":778,"text":745},{"id":755,"depth":778,"text":756},{"id":762,"depth":778,"text":763},"2026-01-20","Understanding macronutrients to optimize your sports nutrition. Macro distribution, food sources and recommended amounts for strength training.","md",{"src":812},"https://images.unsplash.com/photo-1547496502-affa22d38842?auto=format&fit=crop&w=1200&q=80",{"seotitle":5,"seodescription":814,"faq":815},"Everything you need to know about macronutrients: proteins, carbohydrates and fats. Macro distribution, recommended amounts and practical guide for strength training.",[816,818,820,822],{"question":734,"answer":817},"For strength training, a classic split is: 30% protein, 40% carbs, 30% fat. In practice, aim for 1.6 to 2g of protein per kg of body weight, 0.8 to 1g of fat per kg, and the rest in carbohydrates.",{"question":745,"answer":819},"Studies recommend 1.6 to 2.2g of protein per kg of body weight to optimize muscle protein synthesis. For a 75 kg person, that's 120 to 165g of protein per day.",{"question":756,"answer":821},"No, carbohydrates don't make you fat on their own. It's the total caloric surplus that causes weight gain, regardless of the macronutrient. Carbs are essential for training energy and muscle recovery.",{"question":763,"answer":823},"Counting macros isn't mandatory but very useful. The essential is ensuring adequate protein intake (1.6-2g/kg) and being in the right caloric range. A TDEE calculator can help you determine your needs.",true,"/en/blog/macronutrients-proteins-carbs-fats",{"title":5,"description":809},"macronutrients-proteins-carbs-fats","en/blog/macronutrients-proteins-carbs-fats","OEkdhu3xo90MoNKjHF6iLMBxJ_T-NP3eXYmDR2VuIl0",1779964823701]