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Macronutrients and Energy

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CSCS Certified Strength and Conditioning Specialist

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1 Introduction

About the CSCS Exam Structure and Content Breakdown Pass Rates and Scoring How to Use This Guide

2 Exercise Science

Muscular and Neuromuscular Systems Skeletal and Cardiovascular Systems Bioenergetics and Metabolism Biomechanics Physiological Adaptations to Training

3 Sport Psychology & Nutrition

Motivation and Goal Setting Arousal, Anxiety, and Performance Mental Skills and Team Dynamics Macronutrients and Energy Hydration, Timing, and Supplements

4 Exercise Technique

Resistance Training Technique Olympic Lifting Technique Plyometric and Speed Training Flexibility and Warm-up Spotting and Equipment Safety

5 Program Design

Needs Analysis and Training Goals Training Variables Periodization Models Resistance Training Program Design Speed, Agility, and Conditioning Programs

6 Testing, Evaluation & Administration

Pre-Participation Screening Cardiovascular and Body Composition Testing Strength, Power, and Speed Testing Flexibility Assessment Facility Management and Legal Issues

Macronutrients and Energy

Key Takeaways Explain This Topic AI

Carbohydrate recommendations for athletes: 5-7 g/kg/day for moderate training; 7-10 g/kg/day for high-volume training.

Protein recommendations: 1.2-2.0 g/kg/day for athletes; optimal per-meal dose is 20-40g with leucine threshold of 2-3g.

Fat should comprise 20-35% of total calories; very low-fat diets can impair hormone production and nutrient absorption.

Glycogen storage capacity is approximately 400-500g (muscle) and 100g (liver); can be increased through carbohydrate loading.

Protein timing around training (within 2 hours pre/post) supports muscle protein synthesis, though total daily intake matters most.

Last updated: January 2026

Quick Answer: Athletes need 5-10 g/kg/day carbohydrates (based on training volume), 1.2-2.0 g/kg/day protein, and 20-35% of calories from fat. Energy balance determines body weight changes; create a 500 kcal/day deficit for ~1 lb/week weight loss or surplus for weight gain.

Carbohydrates

Carbohydrates are the primary fuel source for high-intensity exercise and are stored as glycogen in muscles and liver.

Carbohydrate Recommendations for Athletes

  • Training Volume Carbohydrate Intake
  • Light training (low intensity, skill-based) 3-5 g/kg body weight/day
  • Moderate training (1 hour/day) 5-7 g/kg body weight/day
  • High volume (1-3 hours/day moderate-high intensity) 6-10 g/kg body weight/day
  • Extreme volume (4-5+ hours/day) 8-12 g/kg body weight/day
  • Glycogen Storage
  • Location Storage Capacity Function
  • Muscle Glycogen 400-500g (1,600-2,000 kcal) Primary fuel for working muscles
  • Liver Glycogen 100g (400 kcal) Maintains blood glucose

Key Point: Glycogen depletion leads to fatigue and decreased performance. Athletes must consume adequate carbohydrates to maintain glycogen stores.

Carbohydrate Loading

For endurance events lasting >90 minutes:

  • Phase Timing Carb Intake
  • Loading Phase 1-3 days before event 10-12 g/kg/day
  • Pre-Event Meal 3-4 hours before 1-4 g/kg
  • Glycemic Index Considerations
  • GI Category When to Use Examples
  • High GI During/immediately post-exercise White bread, sports drinks, potatoes
  • Low GI Pre-exercise (for sustained energy) Oatmeal, whole grains, most fruits
  • Protein

Protein is essential for muscle repair, growth, and numerous metabolic functions.

Protein Recommendations

  • Population Protein Intake
  • Sedentary adult 0.8 g/kg/day
  • Endurance athlete 1.2-1.4 g/kg/day
  • Strength/power athlete 1.6-2.0 g/kg/day
  • During caloric restriction Up to 2.3-3.1 g/kg/day (lean mass)
  • Protein Quality
  • Factor Description High-Quality Sources
  • Complete proteins Contains all essential amino acids Meat, fish, eggs, dairy, soy
  • Leucine content Key amino acid for muscle protein synthesis Whey, eggs, beef, chicken
  • Digestibility How well protein is absorbed Animal proteins > most plant proteins
  • The Leucine Threshold

Muscle protein synthesis is optimally stimulated when:

  • Per-meal protein intake: 20-40g (or 0.25-0.40 g/kg)
  • Leucine content reaches: 2-3g per meal
  • Protein Timing
  • Timing Recommendation Purpose
  • Pre-exercise 20-40g, 2-3 hours before Amino acid availability
  • Post-exercise 20-40g, within 2 hours Stimulate MPS, recovery
  • Throughout day Distribute evenly across meals Sustained MPS stimulation
  • Before sleep 30-40g casein Overnight recovery

Important: Total daily protein intake is MORE important than precise timing. However, distributing protein across 4-5 meals optimizes muscle protein synthesis.

Fat

Fat is essential for hormone production, nutrient absorption, and serves as an energy source for low-intensity exercise.

Fat Recommendations

  • Recommendation Amount
  • Minimum intake 20% of total calories
  • Recommended range 20-35% of total calories
  • Avoid <20% (can impair hormone production)
  • Types of Dietary Fat
  • Type Effect Sources
  • Saturated Limit to <10% of calories Meat, dairy, coconut oil
  • Monounsaturated Heart-healthy, emphasize Olive oil, avocados, nuts
  • Polyunsaturated Essential fatty acids needed Fish, flaxseed, walnuts
  • Trans Avoid completely Processed foods, hydrogenated oils
  • Essential Fatty Acids
  • Type Recommendation Sources
  • Omega-3 1-2g EPA+DHA daily Fatty fish, fish oil supplements
  • Omega-6 Adequate in most diets Vegetable oils, nuts
  • Energy Balance and Weight Management
  • Energy Balance Equation
  • Energy Balance = Energy Intake - Energy Expenditure
  • State Equation Result
  • Positive balance Intake > Expenditure Weight gain
  • Negative balance Intake < Expenditure Weight loss
  • Energy balance Intake = Expenditure Weight maintenance
  • Weight Change Guidelines
  • Goal Daily Caloric Adjustment Expected Rate
  • Weight loss -500 kcal/day deficit ~1 lb/week loss
  • Weight gain +250-500 kcal/day surplus 0.5-1 lb/week gain
  • Rapid weight loss >1,000 kcal deficit Not recommended (muscle loss)

Warning: Rapid weight loss (>1-2 lbs/week) typically results in muscle loss in addition to fat loss. Athletes should aim for gradual changes.

Components of Energy Expenditure

Component Contribution Modifiable?

  • Basal Metabolic Rate (BMR) 60-70% Limited (affected by muscle mass)
  • Thermic Effect of Food (TEF) 10% Slightly (protein has highest TEF)
  • Physical Activity 20-30% Yes (training, daily activity)