"But here's the problem with this approach: a macro-focused diet doesn't change with you. Not every day will be the same, so does it really make sense that your diet wouldn't shift either? You could be jet-lagged, or overburdened with work, or maybe you felt so good that you ran twice your planned distance today. All of these variations impact the body differently."
"All of this is a well-established fitness industry norm. The USDA's Dietary Guidelines for Americans advises that 10 to 35% of the calories in your daily diet should come from protein, 45 to 65% from carbohydrates and 20 to 35% from fat. For example, 1.4 to 2 grams of protein per kilogram body weight (0.64 to 0.91 grams per pound) is recommended to support development of muscle mass."
Macronutrients—protein, carbohydrates and fat—form the primary energy and structural components of diets that support athletic function, recovery and performance. Government guidelines recommend 10–35% of calories from protein, 45–65% from carbohydrates and 20–35% from fat. Protein needs often range 1.4–2 g/kg to support muscle development, while endurance or team-sport athletes typically require about 8–10 g/kg of carbohydrates unless following ketogenic protocols. Daily needs vary with activity level, body-composition goals, travel, stress and unexpected workload, so sports nutrition commonly tailors macro recommendations to bodyweight or target weight and current activity.
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