Get Your Macros in Line
Fuelling Bootcamp: Macro chat
You've probably heard the term "macros" thrown around. But what does it really mean, and why should you care?
"Macros" is short for macronutrients, which are the primary nutrients our bodies need in large amounts to function properly. There are three main macronutrients:
Protein: Amino acids are the building blocks for muscle growth, recovery and repair). Also importantly offer satiety. Aim for 1.4-2.2 grams of protein per kilogram of body weight daily. For example, a person weighing 70 kg would aim for 98 to 140 grams of protein per day.
Carbohydrates: Provide the fastest source of energy as they are quickly converted into glucose. Post-workout, carbs help replenish glycogen stores in muscles and the liver, promoting recovery.
Fats. While fat often gets demonised, it’s essential for hormone regulation, brain function, and overall health. Fats are also crucial for absorbing fat-soluble vitamins like A, D, E, and K. It’s just better to eat healthy sources of fats, such as fatty fish, avocados, nuts, seeds, olive oil, and dairy products rather than saturated or trans fats.
Post-Bootcamp Fuel: The Hour of Opportunity
The period immediately after your workout (aim for within 45mins), often referred to as the "anabolic window", is considered a prime time for fuelling your body with the nutrients it needs to recover and rebuild. Within the first hour after exercising, your muscles are particularly receptive to nutrients, and consuming a small meal with a balance of 50% carbs and 50% protein can optimise recovery. Carbohydrates help replenish the glycogen stores that were depleted during your workout, while protein provides the essential amino acids required for muscle repair and growth. This combination supports muscle recovery, replenishes energy levels, and can help prevent muscle breakdown, ensuring that your hard work at bootcamp translates into real progress. Of course it’s unlikely you want to add an additional meal, so really it’s about shifting the timing of meals.
Pre-Bootcamp Snack: Fuelling for fun
Before heading into a bootcamp session, it's important to fuel your body with the right snack to sustain your energy levels throughout the workout. Ideally, you want a snack that’s easily digestible and provides a balance of carbohydrates and protein. A small banana with a tiny handful of nuts, or a small/half piece of whole-grain toast with peanut butter, are great options. Aim to eat your snack about 30 to 60 minutes before your workout to avoid feeling sluggish, and keep it light enough that it doesn’t weigh you down.
“Food as fuel”
I absolutely love thinking about food in this way (as fuel) and planning how best to fuel my day today so that I can show up for my day tomorrow. Thinking about food as fuel rather than fun has been critical to my own fitness journey and plays a key part in my mental health too. Those of you who have done one of my SHRED programmes will also know how important mindset is when you want to shift excess weight or maintain a weight that you are happy with. If you haven’t done a SHRED yet then please do consider it as a great way to learn more about how your mind and body relates to your food life.