The best macronutrient ratio for athletes and the truth behind calories burned

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Athletes come in all shapes and sizes. Just like books, they shouldn’t be judged by their cover. Still, whether it’s to shed a few unwanted pounds or improve performance, striving for leaner body composition is an ongoing process for many athletes. But, how to achieve this ideal physique is like a fork in the road, and the weight loss GPS may guide you on an off-road journey leading to a dead end. Follow the tried and true path, and heed advice from this guide to burning calories and a balanced macronutrient ratio before you get started.

Counting Calories

With the numerous health and fitness apps at our fingertips, such as MyFitnessPal, MyPlate, and Lose It!, counting calories consumed minus calories burned has become an easy and convenient way to fit weight loss into a busy day using a simple math equation. Most assume that if the consumption of 3,500 calories equals one pound of body weight, reducing your intake by 3,500 calories via a combination of eating less and exercising more will result in one pound of weight loss, right?  No, it’s not quite that simple.

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The Healthy, Balanced Athlete

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Endurance athletes spend hours training, and there are benefits to being fit: a lower resting heart rate, lower blood pressure, better sleep quality, and a calmer mind. But sadly, the ability to eat whatever you want without impacting your performance and body composition isn’t one of these perks. Before you reach for the cookie jar, read on for tips to make a balanced diet for athletes easier.

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Are You a Sugar or Fat Burner?

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Determining how your body prefers to burn fuel is valuable information for endurance athletes. Why? When you’re competing in events longer than 3-4 hours, getting your carbohydrate (CHO) intake right is key. If you don’t take in enough, you risk running low or depleting your CHO stores—which means you might also be risking a DNF (did not finish). But if you take in too much, your gut will shut down; leaving you feeling bloated and nauseated. Neither scenario plays out well in the end.

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