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Fueling Athletic Success: Revealing the Power of Protein, Fats, and Carbohydrates!

Written By Jayme Pantekoek | Published June 18th 2023

You asked, and we listened! The response to our previous post about the importance of protein was overwhelming. We couldn't resist the opportunity to expand our knowledge and explore the ins and outs of "Fueling Athletic Success." Our newest blog installment is here to provide you with an in-depth understanding of each macronutrient's incredible impact on your body. Not only that, but we've gone the extra mile by crafting a sample nutrition plan designed specifically for those athletes on a muscle-building mission.


Intro: Fueling Athletic Success

Whether you're a dedicated athlete or simply looking to optimize your health as you age, understanding the importance of these macronutrients is key to unlocking your full potential. In this article, we'll dive into each macronutrient, highlighting their unique contributions to performance, recovery, and overall well-being. Get ready to discover the power of proper nutrition and how it can propel you towards your athletic goals. Let's delve into the world of protein, fats, and carbohydrates and learn how to maximize their benefits for your athletic endeavors.

Protein: The Building Block of Athletic Performance

Protein is an essential macronutrient for athletes as it plays a crucial role in supporting muscle growth, repair, and overall athletic performance. Here's why protein is so important:

  • Muscle Repair and Growth: Protein provides the building blocks (amino acids) needed for the repair and growth of muscles damaged during exercise.

  • Enhanced Recovery: Consuming adequate protein after workouts can help speed up recovery and reduce muscle soreness.

  • Strength and Power: Protein supports the development of strength and power, which are vital for athletic performance.

  • Satiety and Weight Management: Protein has a high satiety value, meaning it keeps you feeling fuller for longer, aiding in weight management and preventing overeating.

  • Sources of Protein: Excellent sources of protein for athletes include lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.

Fats: Fueling Performance and Supporting Overall Health

Contrary to popular belief, fats are an essential part of an athlete's diet. Here's why fats should not be overlooked:

  • Energy Source: Fats provide a concentrated source of energy for prolonged endurance activities and low-intensity exercise.

  • Hormone Production: Certain fats are necessary for the production of hormones, including those involved in muscle growth and repair.

  • Joint Health: Healthy fats, such as omega-3 fatty acids, have anti-inflammatory properties and can help support joint health.

  • Vitamin Absorption: Fat-soluble vitamins (A, D, E, and K) require fat for absorption, ensuring optimal nutrient utilization.

  • Sources of Healthy Fats: Include sources of healthy fats such as avocados, olive oil, nuts, seeds, fatty fish (salmon, mackerel), and coconut oil in your diet.

Carbohydrates: Fueling Performance and Supporting Recovery

Carbohydrates are the primary energy source for athletes, providing fuel for both high-intensity and endurance activities. Here's why carbohydrates are essential:

  • Energy Production: Carbohydrates are broken down into glucose, which is used to fuel muscle contractions during exercise.

  • Glycogen Replenishment: Carbohydrates help replenish glycogen stores in muscles, essential for sustained performance.

  • Enhanced Endurance: Consuming adequate carbohydrates before and during endurance activities can delay fatigue and improve performance.

  • Recovery and Muscle Repair: Carbohydrates, along with protein, support muscle glycogen restoration and muscle repair post-workout.

  • Sources of Carbohydrates: Opt for nutrient-dense carbohydrate sources such as whole grains, fruits, vegetables, legumes, and low-fat dairy products.

Remember, the specific needs for protein, fats, and carbohydrates may vary based on individual goals, sport, training intensity, and body composition. It's always recommended to consult a registered dietitian or sports nutritionist for personalized guidance tailored to your specific needs.

Keep in mind that a well-balanced diet incorporating all macronutrients is key to supporting optimal athletic performance, recovery, and overall health.



Here is an example meal plan for a 150-pound athlete who wants to grow muscle. It includes three meals and three snacks. Every meal and snack adheres to the macronutrient ratio of 40% carbohydrates, 30% fat, and 30% protein. A brief explanation of each macronutrient's function is provided with it along with total protein for each meal and snack:


  • Scrambled eggs (3 eggs) with spinach and bell peppers cooked in olive oil. (Approximately 21g protein)

  • Whole grain toast (2 slices) with avocado spread.

  • Greek yogurt (1 cup) with mixed berries. (Approximately 20g protein)

Morning Snack:

  • Almonds (1 ounce). (Approximately 6g protein)

  • Apple.


  • Grilled chicken breast (6 oz) with quinoa and steamed vegetables (broccoli, carrots, and cauliflower). (Approximately 48g protein)

  • Mixed green salad with olive oil and vinegar dressing.

Afternoon Snack:

  • Cottage cheese (1 cup) with pineapple chunks. (Approximately 28g protein)

  • Carrot sticks with hummus.


  • Grilled salmon (6 oz) with sweet potato and roasted asparagus. (Approximately 42g protein)

  • Quinoa or brown rice (1/2 cup).

Evening Snack:

  • Protein shake made with whey protein powder, almond milk, and a banana. (Approximately 25g protein)

  • Rice cakes (2) with almond butter.

Please note that the protein amounts are approximate and can vary depending on the specific brands and portion sizes used. Adjust portion sizes and protein sources as needed to meet individual protein requirements.

Remember to consult a registered dietitian or healthcare professional for personalized advice and to determine the precise amount of protein needed based on individual goals and requirements.

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