Macros 101 — The Quick-Fuel Guide
Macronutrients (“macros”) are the three big nutrient groups your body uses in the largest amounts to power every rep, run, ride, and recovery session: carbohydrates, protein, and fat.
Think of them as the fuel mix in your tank—each plays a different role, and the ratio you choose steers how you look, feel, and perform
-
What they do: Break down into glucose for quick, high-intensity energy.
Calories per gram: 4 kcal
Best sources: Fruit, oats, honey, whole-grain bread, veggies.
Why they matter: Top up muscle glycogen so you can sprint, lift, or climb without “bonking.”
-
What it does: Supplies amino acids that rebuild muscle fibers, enzymes, and hormones.
Calories per gram: 4 kcal
Best sources: Greek or plant-based yogurt, eggs, beans, whey/pea protein, nuts.
Why it matters: Speeds recovery, supports lean muscle, keeps you fuller for longer.
-
What it does: Provides slow-burn energy, cushions organs, helps absorb vitamins, and supports hormone health.
Calories per gram: 9 kcal (more than double carbs/protein, so a little goes far)
Best sources: Avocado, nut butters, olive/coconut oil, seeds.
Why it matters: Crucial for long training days, joint health, and steady energy between meals.
Why Macro Balance Matters
Performance: Enough carbs = power; enough protein = repair; enough fat = stamina.
Body Composition: Tweaking macro ratios (not just calories) guides whether you lean out, maintain, or build.
Recovery & Immunity: Adequate macros limit soreness, cut injury risk, and keep your immune system on point.
Sustainability: Hitting the right mix keeps you full and satisfied—no crash diets or “hangry” training sessions.
The Blend Line:
Choc’ed up
PB: C: 76.5g F: 29.5g P: 33.5g KCAL 670
AB: C: 72g F: 31g P: 42.5g KCAL 690
Pebble Crusher
PB: C: 66.8g F: 9.3g P: 25.9g KCAL 491
AB: C: 62.3g F: 10.8g P: 34.9g KCAL 511
Dirtbag Fuel
PB: C: 87g F: 38.5g P: 36.2g KCAL 730
AB: C: 82.5g F: 40 P: 45.2g KCAL 750
Summit Sweetness
PB: C: 69.5g F: 9.43g P: 25.83g KCAL 468
AB: C: 65g F: 10.93g P: 34.83g KCAL 488
Send it!
PB: C: 73g F: 13.6g P: 25.3g KCAL 494
AB: C: 65g F: 10.6g P: 36.8g KCAL 493
The Highball
PB: C: 113.5g F: 32.8g P: 40.6g KCAL 915
AB: C: 109g F: 34.3g P: 49.6g KCAL 935
Tropical Traverse
PB: C: 78.5g F: 10.6g P: 27.3g KCAL 547
AB: C: 74g F: 12.1g P: 36.3g KCAL 567
EXTRAS:
Base Bowls:
THE JUG LIFE
Choc’ed Up
PB: C: 23.6g F: 8.7g P: 23.8g KCAL 277
AB: C: 26.5g F: 3.0g P: 26.1g KCAL 242
The Highball
PB: C: 32.4g F: 14.2g P: 27.2g KCAL 369
AB: C: 35.3g F: 8.6g P: 29.4g KCAL 334
SPOT ME BRO!
Send It!
PB: C: 22.3g F: 9.4g P: 23.3g KCAL 264
AB: C: 24.3g F: 2.7g P: 26.2g KCAL 223
Summit Sweetness
PB: C: 21.4g F: 8.4g P: 23.5g KCAL 257
AB: C: 24.3g F: 2.8g P: 25.7g KCAL 222
Rolled Oats: 2 TBSP C: 6.0g F: 0.6g P: 1.6g KCAL 34
Cacao Nibs: 1 TBSP C:5.0g F:6.0g P:2.0g KCAL 65
Dark-Choc Chips: 1 TBSP C:8g F:4g P:1g KCAL 70
Almonds: 1/3 Cup C:9.3g F:23.9g P:10g KCAL 273
Granola: 1/3 Cup C:26.0g F:1.5g P:3.0g KCAL 130
PB: 1 TBSP C:3.0g F:8.0g P:4.0g KCAL 94
Honey: 1 TBSP C:17g F:0g P:0g KCAL 64
Chia Seeds: 1 tsp C:2.0g F:1.7g P:1.0g KCAL 27
Flax Seeds: 1 tsp C:0.7g F:1.0g P:0.5g KCAL 13