What Percent Of Macros Do You Need?
Whether it is an endurance exercise or a high-intensity one, you need to maintain the number of carbs, proteins, and fats you consume for optimum functioning of your bones, muscles, and brain. As mentioned above, you require fats to fuel endurance exercises, carbs for high-intensity exercises, and protein for muscle strength and recovery. But you must maintain a percent or a balanced quantity of each macronutrient. Scientists have found that 30% carbs, 30% fat, 20% protein, and the rest 20% distributed amongst the three macros, depending on the type of exercise (endurance or high intensity), can help improve exercise performance (Source).
The next big question is, how many hours before your workout should you consume the macros? As they say, timing is everything, and it holds true here as well. Find out what you should do in the following section.