The basis of your metabolism
Macronutrients (proteins, fats, carbohydrates) are the three main components of your diet and at the same time the driving force behind energy, muscle building, hormone production and regeneration.
For men with performance aspirations and a focus on health, macronutrients are key to sustainably optimizing concentration, energy levels, and body composition. The right balance not only affects your body weight but also your blood sugar, insulin levels, and testosterone status.
Why macronutrients are essential for men
Only those who distribute their macronutrients correctly can build muscle mass, lose fat, and stabilize their hormonal axes in the long term:
- Proteins optimize muscle regeneration and promote satiety.
- Fats , especially unsaturated fats (Omega-3, 6, 9), are crucial for hormone production, cell dynamics and inflammation control.
- Carbohydrates provide energy and enable intensity during training. In combination with exercise and fiber, they help keep blood sugar levels stable.
The optimal macronutrient mix varies from person to person – depending, for example, on training volume, metabolic type, or stage of life. What works for a man weighing 75 kg, with 20% body fat and moderate training, is not automatically ideal for someone with high stress levels or a fast recovery rate.
Typical distribution:
- Proteins: 1.6–2.2 g per kg of body weight daily
- Fats: 25–35% of total energy, with a focus on omega-3 sources.
- Carbohydrates: 2-4 g per kg depending on activity level, ideally with a low glycemic index
How your metabolism reacts to macronutrients
Proteins only moderately stimulate insulin and simultaneously promote the release of growth hormones, which is particularly beneficial for men in training. Fats are essential for the synthesis of sex hormones; if fat intake is too low, production can stall. Carbohydrates, in turn, are important energy providers – however, it is crucial to consume them in the right amounts and contexts.
Consuming excessive amounts of highly bioavailable carbohydrates without exercise on a regular basis promotes insulin resistance , increased fat mass, and hormonal imbalances. Conversely, a balanced macronutrient approach can help reduce abdominal fat , optimize muscle mass, and enhance mental performance .
Helpful concepts
- Low-carb phases (e.g., 50–100 g carbohydrates, higher protein intake, moderate fats): useful, for example, in cases of insulin resistance or for weight loss.
- Moderate distribution : Balanced between 30% carbohydrates, 30% fats, 40% protein, for men with regular training.
- Calorie surplus for muscles : more carbohydrates and protein, moderate supplements such as creatine, omega-3, vitamin D
Furthermore, the quality of macronutrients (e.g. vegetables, complex carbohydrates, healthy fats, real meat or protein alternatives) and timing factors (e.g. protein distribution throughout the day, post-workout carbs) play a crucial role.
