Macronutrients Question - fat loss & endurance

zekerella
zekerella Posts: 58 Member
in Food and Nutrition
Hello all!

I am a 24 yr old female 5'5'' who is eating 1900-2300 calories a day to lose fat while training for an Ironman 70.3 Kansas.

I really want to start looking at macronutrients but am so confused with my research online. I want to lose fat AND train for an endurance event simultaneously.

It seems right now i have mine set for 206/49/56 for carbs/fat/protein.

Should i adjust? I have no clue.

-linds

Replies

  • HMVOL7409
    HMVOL7409 Posts: 1,588 Member
    Are those amounts you set yourself bc honestly they don't make any sense to me. I have roughly the same calorie range for maintenance and my macros are 40/30/30 (percentages) with 200 g carbs, 150 g protein and 67 g of fat. Why so low on the fat and protein?
  • scott091501
    scott091501 Posts: 1,260 Member
    Are those amounts you set yourself bc honestly they don't make any sense to me. I have roughly the same calorie range for maintenance and my macros are 40/30/30 (percentages) with 200 g carbs, 150 g protein and 67 g of fat. Why so low on the fat and protein?

    Because you're not interested in building muscle really. Most of the top tier endurance coaches will suggest a 60/20/20 split.
  • HMVOL7409
    HMVOL7409 Posts: 1,588 Member
    Are those amounts you set yourself bc honestly they don't make any sense to me. I have roughly the same calorie range for maintenance and my macros are 40/30/30 (percentages) with 200 g carbs, 150 g protein and 67 g of fat. Why so low on the fat and protein?

    Because you're not interested in building muscle really. Most of the top tier endurance coaches will suggest a 60/20/20 split.

    Right, I fully understand that, however take her lowest cal range of 1900 at those ratios and you get 285 carbs with 95 protein etc. What I was getting at was where she came up with those figures. Don't forget also that protein isn't just for building muscle but to aide in muscle recovery as well.
  • zekerella
    zekerella Posts: 58 Member
    Thats right scott.

    MFP set it at those figures for me for some reason....I actually never paid attention to macros before now

    Didn't know if I should maybe up my protein slightly and decease my carbs slightly to promote more fat loss? Or if it doesn't really make a difference for endurance athletes....
  • scott091501
    scott091501 Posts: 1,260 Member
    Thats right scott.

    Didn't know if I should maybe up my protein slightly and decease my carbs slightly to promote more fat loss? Or if it doesn't really make a difference for endurance athletes....

    You can play with it. No 2 folks react exactly the same to nutrients. I say start at the prescribed split and then tinker if you're not seeing the results you'd like after a few weeks.
  • zekerella
    zekerella Posts: 58 Member
    Thanks again.

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