Calorically, protein is the most energy inefficient of the 3 macronutrients, taking around 25-30% of the calories acquired from consuming the protein, to digest the protein itself. This makes it a very useful tool for reducing daily calories but also a bit of a pain for those who have high caloric requirements.

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Protein is essential for the growth and maintenance of muscle, the minimum and maximum ranges are shown above are the widest guidelines within reason with your average active young person benefiting from at least 1.2g to the higher end of the spectrum going towards athletes training hard multiple times a day (or someone trying to lose a good amount of body fat). 

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Not all sources of protein have been created equal. Although often having a good amount of protein, especially in nuts and legumes, plant proteins are less favourable than animal proteins, due to protein derived from animal products often being more bio-available after cooking and having a wider amino acid profile than plant-based proteins 9 times out of 10. By no means does this rule out protein from plant sources but animal products may fulfil the protein consumption role as being both more convenient to yourself and likely more nutritious as well.

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When it comes to protein shakes and protein bars, prioritise consuming protein from whole foods first and use them as a top-up to reach your protein needs. Protein powders and bars are not as good for you generally as whole meats and plant foods however if you require a protein shake to get the required amount for your training that is completely acceptable. Ideally just pure weigh protein is often the best choice as it is not riddled with sugars and preservatives like bars and mass building shakes often are, as well as being the cheapest option gram for gram.

Fat is the most calorically dense macronutrient of the three, giving you 9 calories per gram of fat. They come in 3 different varieties, Saturated, Unsaturated and Trans fats.

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Fats are used for many important functions in the body from being used in hormones to use as slow-release energy through the use of ketones. As an athlete you require sufficient amounts of healthy naturally occurring fats to maintain good body chemistry and overall fitness. Also due to their high caloric density, they are very useful for those who struggle to meet their daily caloric requirements as a lower volume of fat can be eaten to provide far more calories than eating carbohydrates.

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Both Saturated and Unsaturated fats from natural sources are very healthy for you. Nuts, meat, dairy, fish, seeds and olives are some examples. However Trans fats, unlike the aforementioned are not very good for your health or athletic performance overall. Unfortunately, many products such as margarine, fast foods, confectionery and many snack foods have high levels of trans fats, so should be avoided when possible, however obviously some every so often will not kill you.

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In relation to athletic performance, the role of fat in the diet is more to keep you healthy and hitting caloric requirements rather than a primary fuel source when competing, of course, calories from fatty foods are burnt during training but the primary source of power during sport is glycogen from the muscles and liver that derives more from carbohydrates rather than fats. The body is capable of replenishing glycogen stores by using dietary fast however consumption of carbohydrates is a much quicker and more efficient process which we use to recover faster and be ready for the next day of training.

Providing around 4 calories per gram of carbohydrate, carbs are the final and often most common macro-nutrient in your diet. Found in many sources of food such as bread, rice and pasta, fruit, vegetables and sugars such as sweets.

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Carbohydrates are for most people the most commonly used fuel used for daily function and exercise. In particular, carbohydrates are very often exclusively prevalent in anaerobic systems over the use of ketones and fats. As such, carbohydrates are important to have available in your body to refill glycogen stores and for use as fuel for anaerobic events like high-intensity short term exercise or hypoxic situations where oxygen is a scarce resource for your muscles.

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Having sufficient amounts of long-chain carbohydrates such as vegetables, rice variants and pasta in your diet is very useful to provide energy in many athletic situations, and as such should constitute a suitable proportion of your diet.

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Avoidance of heavily processed carbohydrates such as sugars, sweets, breaded goods and such, is advisable, as these are generally less efficient methods of providing your muscles with energy. They provide short term bursts of energy rather than a long term and more stable release, alongside countless general health benefits from keeping these foods as treats rather than dietary staples. Consumption of natural, fibrous long-chain carbohydrates that have not been as processed will both increase performance and, in the case of fruit and vegetables, contain other micro-nutrients important for good health and optimal performance. Very sugary foods can cause insulin resistance and sugar crashes that commonly affect athletes who overload on sugars before a race, leading to diminished performance.