Macronutrients Explained

The Foundation of Nutrition for Muscle Growth, Fat Loss and Energy

When it comes to results in strength training — muscle growth, fat loss or higher energy levels — many people immediately think about training programs. But without the right nutritional foundation, progress will always stall.
That foundation is built on macronutrients.

At Aurora Personal Training in Eindhoven, we don’t follow diets or trends. We focus on structure, alignment and context. In this article, we explain what macronutrients are, how they work, and how to use them intelligently to support your goals.

👉 Want to see how this comes together in practice?
Read also: Nutrition and Muscle Growth – The Complete Guide

What Are Macronutrients?

Macronutrients are nutrients that provide energy in the form of calories. They form the foundation of every nutrition plan and are divided into three categories:

• Carbohydrates

• Proteins

• Fats

Each macronutrient has a specific function in the body. They are not “good” or “bad” — they are functional, depending on your training load, recovery and goals.

Carbohydrates – Fuel for Training and Performance

Carbohydrates are the primary energy source for strength training and high-intensity exercise.

Simple carbohydrates

• Digested quickly

• Provide fast energy

• Can cause blood sugar spikes

Examples:

• Sugar

• White bread

• Soft drinks

• Candy

Complex carbohydrates

• Digested more slowly

• Provide stable, sustained energy

• Support training and recovery

Examples:

• (Sweet) potatoes

• Rice, quinoa, couscous

• Oats

• Sourdough bread

📌 1 gram of carbohydrates = 4 kcal

Proteins – Building Blocks for Muscle Repair and Growth

Proteins are essential for:

• muscle repair

• muscle growth

• maintaining muscle mass during fat loss

They digest more slowly than carbohydrates and contribute to long-lasting satiety.

Protein-rich foods

• Yogurt & quark

• Eggs

• Meat, fish & poultry

• Milk & cheese

• Legumes

📌 1 gram of protein = 4 kcal

Protein intake guidelines

• Non-athletes: ~1.4 g per kg bodyweight

• Endurance athletes: ~1.6 g per kg

• Strength training: 1.8 – 2.0 g per kg

👉 Want to go deeper?
Nutrition and Muscle Growth – Protein in Context

Fats – Hormonal Balance and Recovery

Fats are essential for:

• hormone production

• absorption of vitamins (A, D, E, K)

• organ protection

• long-term energy regulation

Healthy fat sources

• Extra virgin olive oil (cold use, not for frying)

• Butter & ghee

• Avocado

• Nuts & seeds

• Fatty fish

📌 1 gram of fat = 9 kcal

At Aurora, we don’t see fats as something to avoid — but as a critical regulator, especially for women, stress-sensitive professionals and serious athletes.

How to Distribute Macronutrients

The right macronutrient balance depends on:

• bodyweight

• training load

• goal (fat loss, muscle gain, maintenance)

General guideline

• Protein: 1.8 – 2.0 g per kg

• Fat: ~1 g per kg

• Carbohydrates: remaining calories

Macronutrients for Muscle Growth

Muscle growth requires a calorie surplus (±300–500 kcal).

Steps:

1. Calculate maintenance calories

2. Add a surplus

3. Set protein and fat intake

4. Fill remaining calories with carbohydrates

👉 See also:
Personal Training for Muscle Growth in Eindhoven

Macronutrients for Fat Loss

Fat loss requires a moderate calorie deficit (±10%).

Key principles:

• Keep protein high → preserve muscle

• Keep fats stable → hormonal balance

• Adjust carbohydrates → energy control

👉 Learn more:
Cardio vs Strength Training – What Works Best for Fat Loss?

Why We Always Combine This with Coaching

Numbers matter — but context matters more.
At Aurora Personal Training we always look at:

• training

• recovery

• stress

• sleep

• lifestyle

Not just macros on paper.

👉 Want this tailored to you?
Plan a free intake at Aurora Personal Training in Eindhoven

Conclusion

Macronutrients are not diet rules — they are tools.
When you understand how proteins, fats and carbohydrates work together, you train with more focus, recover better and achieve sustainable results.

If you want to stop guessing and move beyond standard plans, it starts with insight — and the right guidance.