PROPER nutrition is crucial for achieving fitness goals, whether you’re trying to build muscle, lose weight, or improve endurance. Each of these goals requires a tailored approach to macronutrient intake—balancing protein, carbohydrates, and fats—to fuel your body effectively and support your training.

Workout developer Mesha-Gaye Wright said macronutrients are essential nutrients that the body regularly requires in large amounts in order to function. Here she shares the ways to balance macronutrients for muscle gain, weight loss, and endurance.

Muscle gain: Fuelling growth and recovery

Wright said to gain muscle, you need to create a caloric surplus, meaning you consume more calories than you burn, while focusing on macronutrients that promote muscle repair and growth.

• Protein: Protein is essential for muscle building, as it provides the amino acids necessary for repair and growth. Aim for 1.6-2.2 grams of protein per kilogram of body weight daily. Lean sources such as chicken, fish, eggs, dairy, tofu, and legumes are excellent options.

• Carbohydrates: Carbs are your primary energy source during strength training. They replenish glycogen stores and prevent fatigue, enabling you to train harder. Consume four to six grams of carbohydrates per kilogram of body weight daily from sources like rice, oats, sweet potatoes, and fruits.

• Fats: Healthy fats support hormone production, including testosterone, which is critical for muscle growth. Ensure 20-30 per cent of your total daily calories come from fats, focusing on sources like avocados, nuts, seeds, and olive oil.

Tip: Timing matters. Eat a protein-rich meal with carbs before and after workouts to maximise recovery and muscle repair.

Weight loss: Creating a caloric deficit

Losing weight requires a caloric deficit, meaning you burn more calories than you consume, while still maintaining muscle mass and energy levels.

• Protein: High protein intake is crucial for preserving lean muscle mass during weight loss. Aim for 1.6-2.4 grams of protein per kilogram of body weight daily. Include lean meats, low-fat dairy, eggs, and plant-based proteins in your meals.

• Carbohydrates: While carbs aren’t the enemy, you may need to reduce your intake slightly to stay within your calorie limit. Focus on high-fiber, low-glycaemic carbs like vegetables, whole grains, and legumes to keep you full and maintain energy levels.

• Fats: Keep fats at 20-30 per cent of your daily calories, choosing heart-healthy options like fatty fish, nuts, seeds, and olive oil. Avoid cutting fats too low, as they are vital for hormone regulation.

Tip: Incorporate nutrient-dense, low-calorie foods like vegetables to help you feel full without exceeding your calorie budget.

Endurance training: Sustaining energy over time

Endurance athletes need a diet that prioritises sustained energy and recovery, Wright said. The focus here is on carbohydrates as the primary energy source.

• Carbohydrates: Carbs are king for endurance athletes. Aim for five to 10 grams of carbohydrates per kilogram of body weight daily, depending on your training intensity. Prioritise complex carbs like whole grains, fruits, and vegetables, and consume quick-digesting carbs like bananas or energy gels during long workouts.

• Protein: Protein helps repair muscle damage caused by prolonged activity. Aim for 1.2-2 grams of protein per kilogram of body weight daily. Lean meats, eggs, and plant-based proteins are great options.

• Fats: Fats provide a secondary energy source for endurance activities. Ensure 20-35 per cent of your total calories come from fats, focusing on healthy sources like avocados, nuts, seeds, and fatty fish.

Tip: Hydration and electrolyte balance are critical. Pair your meals with water and consider sports drinks during prolonged sessions to maintain optimal performance.

General tips for all fitness goals

• Stay consistent: Your macronutrient balance should align with your goals consistently over weeks or months. Occasional deviations won’t derail progress, but consistency is key.

• Listen to your body: Adjust your macronutrient ratios based on your energy levels, recovery, and progress.

• Plan ahead: Meal prepping can help you stick to your macronutrient targets and avoid unplanned eating.

• Monitor progress: Track your intake and results to fine-tune your macronutrient balance.

“By tailoring your macronutrient intake to your fitness goals and training needs, you can optimise performance, recovery, and long-term success,” Wright said.