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12 Things You Should Know About Macronutrients

  • March 1, 2025
  • Nutrition
EducatorsParents

Stephanie Miezin headshot.Where do macronutrients come from? What role do they play in overall health and athletic performance?

Here, TrueSport Expert Stephanie Miezin, MS, RD, CSSD, the Director of Nutrition for the NWSL team, KC Current, is explaining macronutrients and breaking down the difference between fat, protein, and carbohydrates so you can help your athlete eat the right thing at the right time. And don’t forget to visit the TrueSport Nutrition Guide for more fueling guidance!

 

Macronutrients

So, what are macronutrients? “Macronutrients are where all energy comes from in our food,” explains Miezin. “Anytime there are calories—a measure of energy—in a food, they come from a combination of carbs, proteins, and/or fats.”

There are four macronutrients: carbohydrates, fat, protein, and alcohol. (For the sake of this article, we won’t be talking about alcohol!)

 

Carbohydrates

Why we need it: “Carbs are arguably the most important fuel source for athletes to be thinking about,” says Miezin. “They are the body’s preferred and primary source of energy. The brain in particular really loves carbohydrates and requires them to run at its best.”

When you eat carbohydrates, your body breaks them down into glucose, which is essentially the fuel the body runs on. “We know that higher intensity activity requires more carbohydrates, which is why it’s so important for athletes to eat enough carbs,” she adds. “We know that if you don’t have enough carbohydrate on board when you start exercising or you don’t replenish it during a longer activity, you simply can’t perform at the same intensity.”

Where we get it: “Carbs are found in so many kinds of foods, so it can be relatively easy to get enough of them,” says Miezin. Carbohydrates are often broken into a few categories, since they run the gamut from broccoli to cupcakes.

  • Nutrient-dense carbs: These foods are rich in carbs and other nutrients like vitamins, fiber, minerals, and antioxidants. A healthful, fueling diet should contain plenty of these foods. Examples include beans, whole grains, fruits, sweet and white potatoes, corn, plantains, and yucca. These foods tend to take longer to break down into glucose, especially as they tend to contain fiber, which can slow digestion.
  • Low-nutrient density carbs: Foods in this category are rich in carbohydrates, but otherwise lacking in nutrients like fiber or vitamins. Refined grains (white flour, white rice, white pasta, etc.), candy, cookies, soda, and sweets can all be considered in this category. While these foods don’t contribute much nutrient density to the diet, they can play an important role in helping athletes meet their energy needs and fuel performance.

A note on veggies: Vegetables also contain carbohydrates, but in low amounts relative to their volume. One reason is because these sources are packed with fiber, which supports good digestion and gut health, but doesn’t provide energy. A pile of kale will not sustain an athlete for a workout, even if it technically does contain carbohydrates.

When to eat it: Carbohydrates should be present at every meal, and the further away the meal is from training time, the more the focus can be on nutrient-dense carb foods like potatoes, beans and whole wheat pasta. “These nutrient-dense foods are usually best to have at meals that allow some time for digestion before exercise as the fiber they contain could lead to an upset stomach if consumed too close to activity,” says Miezin.

However, before, during, and after practice and competition, athletes need to make sure that they’re providing their bodies with easy-to-access fuel sources, which is when those lower nutrient-density carb-foods should be prioritized. “These quick-digesting carbs are also important for helping athletes meet their overall energy needs, because you can only eat so many potatoes,” says Miezin. “All of the carb types have a time and a place.”

How much to eat: The recommendation for young athletes is to eat anywhere from 3-8 grams of carbohydrate per kilogram of body weight. Carbs should make up roughly 45-60 percent of total calories—with a higher percentage of carbohydrates on heavy training days and during competition. Miezin also notes that your athlete doesn’t need to perfectly balance their percentages of macronutrients. This is a rough guideline, not something that needs to be tightly controlled.

 

Protein

Why we need it: “All of our cells are made of protein, so we need protein to consistently turn over all cells in the body,” says Miezin. “Muscles, bone, tissue, intestines—protein is critically important. For athletes, it’s particularly important to aid muscle repair, recovery, and growth. Protein tells the body it’s time to repair the muscle, and it gives it the building blocks to do so.”

However, unlike carbohydrates, protein is not a good fuel source for the body because proteins are hard to break down. “The body really doesn’t like to burn it as fuel,” Miezin adds.

Protein rich foods on a table including meat, beans, nuts, and cheese.Where we get it: Meat, poultry, fish, eggs, dairy, tofu, beans, nuts and seeds, whole grains, and protein-fortified foods are all common sources of protein. “When choosing animal-based sources of protein, look for leaner options since the fat from animal protein is mostly saturated fat, which we want to limit for best health,” says Miezin. When looking for leaner options, consider beef that has a lower fat percentage on the label and chicken without the skin. The same is true for dairy products. While they don’t have to be no-fat versions, the low-fat ones will contain less saturated fat. Seafood like salmon is an exception, as it is rich not in saturated fats, but more healthful unsaturated fats like omega-3s.

When to eat it: “Like carbs, protein should truly be in all meals and snacks throughout the day because it’s so important for overall health as well as athletic recovery,” says Miezin. “And because protein is harder to eat in large quantities compared to carbohydrates, having it in every meal and snack is the best way to ensure that your athlete is eating enough overall. If they miss protein at one meal, it’s much harder to hit the total amount for the day. And eating more frequently makes it easier to meet your overall needs.”

How much to eat: For athletes, 1.6 grams of protein per kilogram of body weight is typically appropriate. This should look like 20-35 percent of total calories coming from protein.

 

Fat

Why we need it: Like carbohydrates, we need fat for energy. “Fat is an important source of energy, but because it’s a slower burning fuel, it’s not as important for high intensity energy during sport,” says Miezin. “Instead, it’s important for overall energy throughout the day, as well as a feeling of being satisfied after eating. It also plays a role in hormone production and absorption of our fat-soluble vitamins, which include vitamins A, D, E, and K.”

Where we get it: The best fat sources are unsaturated fats, which are most often found in plant foods, like nuts, seeds, avocado, and olive oil, says Miezin. Oily fish like salmon are also great sources of these healthful fats. Saturated fats found in meat, dairy, and some oils, including coconut oil, don’t need to be avoided entirely but should be consumed in moderation.

When to eat it: Fat can be less of a focus because it’s typically included in most meals since oil is used to sauté vegetables, and meat, dairy, or fish is typically on the menu. Ideally, most meals will have some fat on the plate, with the exception of meals directly before training and snacks during training, as fat takes longer to digest and can cause gut upset for some athletes. It also shouldn’t be a priority in the meal right after training, as protein and carbohydrates should be the stars of that meal.

How much to eat: For youth athletes, Miezin recommends fat making up 20-35 percent of total calories. Fat can be tricky, because it’s not always obvious where it is within a meal, since it’s usually part of the cooking process (as with olive oil) or it’s combined with the protein source (as with dairy, fish, and meat). So, it does take some effort to understand a serving size of fat, but it’s usually fairly easy to reach that percentage simply by not actively avoiding fat. If you’re not sure if your athlete is getting enough fat in their diet, check the nutrition label on food packaging and use that number to measure what a serving looks like so that you have a frame of reference.

________________________

Takeaway

Understanding the role each macronutrient plays in overall health, as well as athletic performance and recovery, is key to helping your athlete feel and perform at their best. Carbohydrates are the best source of fuel and should be included in every meal and snack, especially before, during, and after exercise. Protein is essential for repairing and rebuilding muscle and should be included in every meal, particularly after training. And fat is an important slower-burning fuel, supports brain health and development, and should be included in every meal in moderation.

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Goal-Setting Lesson Video Transcript

Hi. I’m Trevon, Trey, Jennifer. Team USA wheelchair basketball player, paralympian, and true sport athlete. Today, I want to talk to you about goal setting. And there are three things that I would like you to know. First, successful athletes set goals and a planned roadmap. Second, goals should be written down, assessed over time, and changed if necessary. And third, goals need to be challenging in order to be worthwhile. As a freshmen at Edinboro University, I was a part of a team that made the national championship game. And at that time I recognized I was the low man on the totem pole, but I felt in my heart that I knew my dreams were so much bigger than winning a national title. I wanted to make Team USA. I knew what achieving my lofty goal was not going to be easy and that I would need to work hard every day.

So, as a reminder, I created a pyramid of goals that I kept right above my bed. This pyramid reminded me of the accomplishments that I was working towards and visually represented my need to create a solid foundation underneath me before reaching the top. In the bottom roll of my pyramid of goals I listed goals such as obtaining my bachelor’s degree, becoming a scholar athlete award recipient, and becoming an All-American. The middle row listed winning a national title and playing for a professional team. And at the top row, the most challenging of them all, I listed becoming a gold medalist for Team USA.

By understanding that there are smaller stepping stones to achieving my ultimate goal of being on Team USA, I was able to stay motivated and to stay focused on completing the smaller stepping stones fully before moving onto the next one. Now I’ll be the first to admit that not every goal that I listed on my pyramid was accomplished, but seeing my goals every day when I went to bed, I was able to push through the days that I felt like doing nothing in hopes of achieving the bigger picture. Remember, create a clear goal roadmap, assess your goals often, and continue to challenge yourself. I hope that you never stopped dreaming big or reaching for the stars. And I look forward to seeing where your roadmap takes you.

Body Image Lesson Video Transcript

Hi, I’m Kara Winger, Olympic javelin thrower, and true sport athlete. Today I want to talk to you about body image and I have three things I’d like you to know. First, healthy thoughts often lead to healthier bodies. Second, there are varying body types and no one’s body is exactly like another. And third, true beauty goes deeper than the skin. As a multi-time Olympian, I’ve experienced a lot of variation and progression in my training. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin. I’m talking to you about body image today because sometimes even with the best of intentions and a common goal in mind, the changes you make to your training habits can prove to be detrimental if made for the wrong reasons. In the lead up to the 2012 Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself.

So I changed my diet. I went along with what I was being told to do, even though I’d had great success at a slightly heavier weight and higher body fat percentage, and became much leaner than ever before. It seemed like a successful change at first, but I didn’t have nearly the results I’d had before. And I believe becoming leaner than my body naturally wanted to be was what caused my ACL to tear. In the end, it cost me heavily going into the 2012 London games. The takeaway for me, and hopefully for you, is that it’s important to know what works for you and your body and to not compare yourself to others. You should do your research and experiment with your diet to find what makes you feel the best, rather than focusing on what you look like. Today, if I feel like having a chocolate chip cookie, I have one, just not every day.

I’ve learned what a properly balanced meal for my body looks like and I recognize food as the fuel that keeps me throwing. I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself. In the end, you are in control of how you see, treat, and respond to your body. We only get one and it’s amazing to discover how many things our bodies can do. Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you.

A Good Sport Lesson Video Transcript

Hi, I’m Izy Isaksen, Team USA, Modern Pentathlon, Olympian, US Army Sergeant, and True Sport Ambassador. Today, I want to talk to you about being a good sport. There are three things I’d like you to know. First, real winners act the same toward their opponent, whether they win or lose. Second, follow the rules and be a gracious winner and respectful loser. And third, sportsmanship reveals your true character.

I started competing in Modern Pentathlon eight years after my older sister and three-time Olympian, Margaux Isaksen, began competing. I soon realized that people often compared the two of us. I would overhear spectators and teammates asking, “Who’s the better athlete,” and “Who’s going to beat the other.” Instead of letting outside pressures create a negative experience for us, I chose to practice winning and losing with grace and respect. I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance. My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail.

I believe that sportsmanship reveals true character. So, no matter what situation I encounter during competition, I know it’s important to always treat people with respect and be a good sport. Remember, be a fierce competitor, find grace in all your victories and losses. And I hope to see you out there.

What Kind of Coach Do You Want to Be? Video Transcript

Edwin Moses: You’re a coach. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again. Maybe you want your athletes to become all stars. You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows. And wanting all of that, of course, that’s good. But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within. Truth is, you have even more influence than you know.

You have the ability to affect even deeper change, to take what’s in your hands and do something even more extraordinary. You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most. There are games to be won, lives to change. Coaches have the power to do both.

I’m Edwin Moses, and the lessons I’ve learned through sport have challenged me, guided me, and shaped my life forever. What kind of coach do you want to be?

THE SIMPLE TRUTH: DECODING THE SUPPLEMENT INDUSTRY VIDEO TRANSCRIPT

At first glance, dietary supplements look the same. They seem safe and healthy, but just because the label says a product is a dietary supplement, that doesn’t mean it’s safe. Unfortunately, you can’t tell whether a product is safe or not just by looking at the label. Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold. Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid.

At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones. Even though these are not technically dietary supplements, many of them are labeled as supplements. For example, body-building products sometimes contain anabolic steroids or Selective Androgen Receptor Modulators, known as SARMs, or other hormones. Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants. Weight loss products might contain prescription drugs like sibutramine, or hormones, like human chorionic gonadotropin, also known as hCG. All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs. Products like these can harm your health and career, but they’re for sale online, in some nutrition stores, and they’re labeled as dietary supplements.

When you pick up a supplement, especially one that promises performance enhancement, you don’t know if it belongs in the “Mostly O.K.” pile or in the “Dangerous” pile. After all, two products might look the same, but one might contain just amino acids and other legitimate ingredients, while the other also contains anabolic steroids. Because of this, FDA has issued a warning about certain categories of supplements: body building products, weight loss products, and sexual enhancement products. Be extremely careful when considering a supplement in one of these categories. We strongly recommend that you avoid products in these categories.

Even when FDA tests supplements and finds dangerous ingredients, companies sometimes refuse to recall them. Sometimes, they simply repackage their product and continue selling it under a new name. Just because a product is on a store shelf doesn’t mean it is safe. You need to do your research and be an informed consumer. The dietary supplement industry is enormous. Supplements that appear to be safe could actually be dangerous products in disguise. If you use dietary supplements without doing your research, you may be taking serious risks with your health and your career. Please visit USADA’s Supplement 411 for more information about dietary supplements.