Nutrition Basics
Macros for endurance athletes vs. strength athletes
A marathoner and a powerlifter both train hard — but their fuel needs point in different directions.
Endurance athletes
Carbohydrate needs are often at or above the top of the standard AMDR range — sometimes 8–12 g/kg on heavy training days — since glycogen availability directly limits performance in long events.[1] Protein needs are still elevated versus sedentary baselines, but generally lower than a strength athlete's, around 1.2–1.6 g/kg.
Strength & physique athletes
Protein needs sit at the higher end, 1.6–2.2 g/kg, to support muscle repair and growth from resistance training.[2] Carbohydrate needs are typically more moderate than an endurance athlete's, since training sessions are shorter and less glycogen-depleting overall.
Fat generally stays in the standard 20–35% range for both groups. The takeaway: your sport's energy demands should shape your macro split, not a single generic ratio applied to everyone.
Keep reading: How many carbs per day · How much protein per day · Carb loading for athletes