Timing Your Macros

Timing can nudge how your body uses each macro, but it matters less than most people think. Eating protein within a couple hours after exercise supports muscle repair, yet your total daily intake matters far more than the exact minute.

Carbs before a workout give you ready fuel. Fats digest slowly, so eat them at least an hour before exercise to avoid discomfort. For most people, the biggest win is simply hitting consistent daily targets.

A practical split for an active adult: 30% protein, 40% carbs, 30% fat. Treat these as starting points and adjust to your energy and goals.