Fat also provides insulation, protects your organs, and helps you absorb essential fat-soluble vitamins like A, E, and D. You need lots of oxygen to make energy with fat, so it’s your body’s preferred source during lower-intensity exercise. What it does: Your muscles burn fat for fuel during aerobic exercise. It’s stored all over your body beneath the skin, as well as in muscle tissue. Even lean people have enough stored fat to provide hours of energy. Each gram of fat delivers nine calories of energy. Where to find it: lean meat, eggs, fish and seafood, poultry, beans and lentils, nuts and seeds, certain grains (like quinoa, kamut, and amaranth), eggs, and dairy products For optimal recovery, take in 25 to 30 grams of protein within the first half hour post–event/training session.For a light or non-training day, aim for 0.75 to 0.8 grams of protein/lb./day.For endurance phases of training, aim for 0.8 to 1.0 grams of protein/lb./day.For strength/ power phases of training, aim for 1.0 to 1.2 grams of protein per pound of body weight per day.How much you need: Endurance athletes need upwards of one gram of protein per pound of body weight, Sims says. It also plays a key role in hormone production and immune function. What it does: Protein helps build and repair muscle and other body tissues. Like carbohydrates, every gram of protein provides four calories of energy. Your body uses small amounts of protein to make glucose during long training bouts that last longer than two hours. Where to find it: whole grains, pasta, cereals, fruits, vegetables, beans, potatoes, and other starchy vegetables. This guideline also applies for short, intense training like CrossFit training, for example. For a light or non-training day, aim for 1.2 to 1.4 grams of carb/lb./day.For extreme training of five hours or more of intense training per day (Ironman or multi-sport events) aim for 2.7 to 3.1 grams of carb/lb./day.For endurance training involving two to five hours of intense training per day (cycling, running, swimming) aim for 2 to 2.7 grams of carb/lb./day.For moderate to high-intensity training lasting 60 to 120 minutes, aim for 1.6 to 1.8 grams of carbs per pound of body weight per day.How many carbs you should eat as part of your daily diet depends on how much you train on a given day. During long rides, you can maintain your energy levels by taking in 30 to 60 grams (120 to 240 calories) of carbohydrates per hour after the first 90 to 120 minutes. How much you need: You’ll deplete your glycogen stores after two to three hours of continuous low-intensity training or within 30 minutes of very high-intensity training. Your body also uses some carbohydrates to assist with fat burning during lower-intensity exercise. The higher your exercise intensity, the more carbs you burn. What it does: Carbs provide fast energy for your muscles because your cells can convert stored glycogen and glucose (blood sugar that is created when your body breaks down the carbs you eat) very quickly. You have about 400 to 500 grams or 2,000 calories worth of carbs stored away to fuel your activity. Each gram of carbohydrate provides four calories of energy. Your body stores carbohydrates as glycogen in your muscles and liver. A better (and easier) approach is to steer your food choices toward getting enough nutrition for what you’re doing, Sims says. The truth is, though, that there is no one magical formula and trying to track macro percentages in the real world is quite tedious. Most sports nutritionists, though, recommend avoiding those extremes and shooting for moderate ranges: 45 to 65 percent carbohydrate, 20 to 35 percent protein, and 20 to 35 percent fat. Extreme diets will recommend a very high amount of one and very low amounts of another, with some people going as high as 80 percent fat and as low as 5 percent carbohydrates. When you dig into macronutrients, you find a number of different formulas for what percentage of your daily diet should come from the three macros. Join Bicycling All Access for more tips and tricks No Magic Macronutrient Formula “When you dramatically limit your intake of any one of them, you may lose weight because you’re generally eating a lot less, but ultimately, your performance and health will suffer because they are all critical for exercise and recovery, as well as everyday life.” D., exercise physiologist, nutrition scientist, and human performance researcher. “All the macronutrients have fallen victim to fad diets, especially fat, which was demonized for years and carbohydrates that are still being wrongly blamed for a host of weight and health problems,” says Stacy Sims, Ph. Play icon The triangle icon that indicates to play
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