**Physiological Role:** Primary substrate for anaerobic glycolysis and aerobic metabolism. Stored as muscle and hepatic glycogen (300-600g total capacity). **Performance Benefits:** Fuels high-intensity exercise, facilitates post-exercise glycogen resynthesis, maintains cognitive function, and supports protein-sparing during energy restriction.
**Physiological Role:** Structural component of cell membranes, precursor for steroid hormone synthesis (testosterone, estrogen, cortisol), and energy storage medium. **Metabolic Benefits:** Facilitates fat-soluble vitamin absorption (A, D, E, K), provides sustained energy through beta-oxidation, supports neurological function, and regulates inflammatory responses.
High Protein (40%) ensures muscle preservation while in a calorie deficit. Fat is kept moderate (20%) for hormone health, and Carbs (40%) are high enough to provide energy for workouts.
High Carbs (50%) maximizes training performance and muscle glycogen storage, which is crucial for muscle fullness and recovery. Protein is set high (30%) for growth, and Fat is kept moderate (20%) to manage overall calorie density.
| Macronutrient | Calories per Gram | Example Calculation |
|---|---|---|
| Protein | 4 kcal / g | (Total Calories × % Protein) ÷ 4 |
| Carbohydrates | 4 kcal / g | (Total Calories × % Carbs) ÷ 4 |
| Fats | 9 kcal / g | (Total Calories × % Fat) ÷ 9 |