Macros 101: How Carbs, Protein & Fats Actually Impact Your Gym Performance
Let’s be honest… most of us hear the word “macros” and instantly think of meal plans, tracking apps, or someone on TikTok claiming you need exactly 37g of protein before your 5am deadlift session.
But here's the truth: understanding macronutrients isn’t about obsessing, it’s about optimisation. When you’re dialled in with how carbs, protein, and fats actually work with your body, you’ll feel the difference in every rep, every sprint, and every drop of sweat.
Think of this as your no-fluff, high-performance guide to macro mastery, without the boring science textbook energy.
⚡ CARBS: THE SPARK PLUG
Carbs are your body’s fast-access energy, like lighter fluid for your workout fire. Your muscles store carbs as glycogen, and when you train (especially at high intensity), that’s what they burn through first.
The takeaway? Low carbs = low gas in the tank. Not ideal.
Carbs help with:
- Sustained energy
- Mental sharpness (no one likes brain fog mid-set)
- Preventing that dreaded mid-workout crash
Good choices: oats, banana, sourdough, rice cakes
Bad choices: a triple-choc muffin 10 mins before training (you’ll crash, fast).
💪 PROTEIN: THE BODYGUARD
Everyone thinks protein is just for building muscle post-gym, but it’s also there to protect your muscle during your session, especially in a calorie deficit or heavy lifting phase.
A hit of protein & pre-workout means less breakdown, better recovery, and more support for lean gains.
Good choices: Greek yoghurt, eggs, cottage cheese, whey
Avoid: Anything too fatty or heavy, think light and digestible.
🥑 FATS: THE SLOW BURNER
Fats have their moment, just not right before a high-intensity session. They digest slowly and are great for low/moderate intensity or longer-duration work — think endurance sessions, LISS cardio, or heavy leg days where you’re pacing between sets.
Good choices: half an avocado, almond butter, a few cashews
Just avoid going overboard, too much fat too close to training can leave you feeling slow and sluggish.
🧠 Macro Timing + Pre-Workout: Your Power Combo
To keep things simple:
Macros, Timing & Ideal Source
Carbs + 60–90 mins before workout + Oats, banana, wholegrain bread
Protein + 30–60 mins before workout + Greek yoghurt, eggs, protein shake
Fats + 1–2 hours before (small) + Avocado, almonds, nut butter
💥 Then 15–30 minutes before training, drop your scoop of DAILY 01 for explosive energy, sharp focus, and max output.
🏁 Final Word: It’s Not About Perfection — It’s About Preparation
Macros aren’t there to stress you out. They’re tools. And when used correctly, they’ll help you train harder, recover faster, and feel damn good while doing it.
Start simple. Time your fuel. And let ThePreCompany be the final push that takes your performance from good, to elite.
👉 Explore Our Pre-Workout: www.theprecompany.com/shop
👉 Sign Up for More Nutrition Tips: www.theprecompany.com/sign-up
