Optimising Your Fuel: Making the Split Between Protein, Carbs, and Fat for Health & Performance

Athletes often focus on carbohydrate loading, but balancing macronutrients—protein, carbs, and fats—is essential for sustained energy, muscle recovery, and endurance. Let’s break down how to make the split for optimal performance and long-term health.

Protein – Building Blocks for Strength & Recovery

• Supports muscle repair and growth
• Aids immune function and recovery
• Helps maintain stable blood sugar levels

How Much Protein Do You Need?
Men: 1.2 – 1.9g per kg of body weight
Women: 1 – 1.7g per kg of body weight

Best Protein Sources:

• Grass-fed Beef
• Turkey & Chicken
• Wild-Caught Fish
• Eggs
• Shellfish

How to Eat Protein the Right Way:

• Pair moderate portions of protein with healthy fats
• Avoid excessive protein intake to prevent energy crashes

Carbs – Friend or Foe?

Carbohydrates are not essential for human health. Too much can cause energy crashes, inflammation, and poor endurance. However, in controlled amounts, carbs can support performance and recovery.

How Many Carbs Should You Eat?
50g – 150g per day is ideal for most athletes.

Smart Carb Consumption – Where to Get Your Carbs:

• Protein-Based Foods (Eggs, dairy)
• Vegetables (Leafy greens, broccoli, zucchini)
• Nuts & Seeds (Almonds, walnuts, chia)
• Fruits (Berries, citrus, avocado)
• Other Sources (Sauces, fermented foods)

What Happens When You Eat Carbs Post-Exercise?

• Reduced fat metabolism
• Energy crashes & sugar cravings
• Lethargy and poor recovery

Instead of high-carb recovery meals, focus on protein and fat to stabilise energy and enhance recovery.

Fat – The Ultimate Energy Source

• Maintains endurance without energy crashes
• Supports recovery and reduces inflammation
• Enhances metabolism and fat adaptation

How Much Fat Should You Eat?
65%+ of daily calories should come from fat for optimal performance.

Best Sources of Healthy Fats:

• Avocados
• Coconut (Oil, Milk, Flour)
• Grass-Fed Butter & Ghee
• Tree Nuts & Nut Butters
• Wild-Caught Fish & Fish Oil

Balancing Omega-3 and Omega-6 for Recovery & Performance

Avoid High-Omega-6 Oils:

• Corn Oil
• Soybean Oil
• Cottonseed Oil
• Sunflower & Safflower Oils

Increase Omega-3 Intake:

• Wild-Caught Fish
• Chia Seeds, Flaxseeds
• Grass-Fed Beef
• Walnuts & Macadamia Nuts

Why Omega-3s Matter for Athletes:

• Faster recovery from workouts
• Reduced risk of injuries & muscle soreness
• Improved endurance & work performance

Hydration & Performance: Why ReVitalise Daily Electrolytes Matter

• Maintain muscle function & endurance
• Prevent energy crashes
• Enhance recovery & reduce inflammation

ReVitalise Daily Electrolytes helps keep you hydrated, energised, and balanced without the sugar found in many sports drinks.