If you want to fuel your workouts, build strength, and feel your best, understanding macronutrients (“macros”) is key. Your body needs the right balance of protein, carbs, and fats to support energy levels, muscle recovery, and overall performance.
But how do you know what to eat—and in what amounts? Let’s break it down!
What Are Macronutrients?
Macronutrients are nutrients your body requires in large amounts to function properly. They provide the fuel and building blocks needed to sustain your workouts, recover from training, and keep your body strong and healthy.
There are three main macros:
Protein – Essential for muscle growth, repair, and recovery.
Carbohydrates – Your body’s primary energy source.
Fats – Support cell function, hormone production, and long-term energy.
Each macro plays a unique role in your body. The right balance will depend on your fitness goals, whether you’re looking to build muscle, improve endurance, or lose fat.
Macronutrient Breakdown: What Foods Contain Macros?
The Muscle Builder:
Protein
Why it matters: Helps with muscle recovery, repairs tissue, and supports a strong metabolism.
Chicken, turkey, beef
Tofu, tempeh, soy milk
Salmon, tuna, shrimp
Beans, chickpeas, lentils
Greek yogurt, cheese, eggs
Nuts and seeds (almonds, hemp seeds, pumpkin seeds)
Best for: Strength training, muscle recovery, and fat loss.
Your Body’s Primary Fuel:
Carbohydrates
Why it matters: Provides fast and sustained energy for workouts, brain function, and recovery.
Rice, oats, quinoa
Beans, lentils, chickpeas
Potatoes, pumpkin, carrots
Bananas, berries, mangoes
Dairy: milk, yogurt
Best for: Endurance training, high-intensity workouts, and post-workout recovery.
The Energy Reserve:
Fats
Why it matters: Supports hormones, brain health, and long-term energy storage.
Avocados, olives, coconuts
Nuts: cashews, macadamia, pistachios
Salmon, mackerel, sardines
Cheese, whole milk, yogurt
Best for: Hormone balance, recovery, and overall health.
How Macros Impact Your Fitness Goals
Your macro balance should be adjusted based on what you want to achieve:
Building Muscle? Increase protein intake and eat enough carbs to fuel training.
Losing Fat? Slightly lower carbs, keep protein high, and balance fats.
Boosting Energy? Focus on quality carbs and fats to keep energy steady.
Knowing the right amount of each macro is where personalized nutrition coaching makes a difference!
How Many Macros Should You Eat
While every individual is different, here are general macro recommendations:
Protein: 10-35% of your daily intake
Carbs: 45-65% of your daily intake
Fats: 20-35% of your daily intake
But here’s the catch: Macros are NOT one-size-fits-all! Your ideal ratio depends on your body type, activity level, and fitness goals—which is why getting professional guidance can help you see results faster.
Ready to Take the Guesswork Out of Nutrition?
Book a 1-on-1 Nutrition Coaching Session at True Conditioning!
Learn your personalized macro breakdown
Get custom meal guidance to match your workouts
Improve energy, performance, and recovery
Avoid diet confusion & get expert support
SPECIAL OFFER: Sign up this month and receive a FREE True Conditioning Powder and Smoothie Recipe Guide!
Spots are limited – Contact us today to get started!
Fitness is more than just training
At True Conditioning, we believe fitness is more than just training—it’s about fuelling your body the right way so you can perform better, recover faster, and feel stronger. Let’s build the best version of YOU—inside and outside the gym! 
Success Stories 
Meet Katie!
18LB LOST | 4% FATLOSS
I couldn’t be more proud of my client Katie! After losing and regaining weight on the Dr. Bernstein Diet, Katie came to me to not only lose weight but to build a long term and healthy relationship with food. Katie embraced the program even while starting a new job and lost close to 20lbs and 4% body fat over the course of 3 months without feeling like she was on a diet. Even when the stress of her new job took hold, Katie focused on eating slow and focusing stress management techniques to avoid reverting back to old habits. Keep up the great work Katie!
Meet Amber!
OVER 10LB LOST
Training with Sophie at True Conditioning was exactly the push I needed to get in shape! Before, I made every excuse to skip the gym. Now, just three months later, I’m training 3 times a week and feeling stronger than ever.
Not only have I lost over 10 lbs, but my body has completely changed. Sophie kept me motivated and accountable, helping me dial in my nutrition so I look, feel, and perform my best.
Most importantly, I’ve gone from seeing workouts as something I “should” do to something I love doing. If you’re looking for real results and a sustainable approach to fitness, I highly recommend training with Sophie!”
Meet Nina!
10LB LOST | 4.5% FATLOSS
Nina achieved incredible results, losing over 10 lbs and nearly 5% body fat—not by restricting, but by eating more and focusing on the right macronutrients! Her secret? Dialling in her nutrition, strength training just 2x per week, and increasing her daily steps. No extreme diets, no endless cardio—just a sustainable approach that worked. Nutrition doesn’t have to be complicated. With the right strategy, you can fuel your body, gain strength, and see real results!