Most clients walk through our doors with confusing nutrition advice swirling in their heads. Some swear off carbs completely, others chug protein shakes in hopes they’ll gain muscle, and a few still believe that all fats lead to inevitable weight gain. These nutrition myths create roadblocks between clients and their goals, leaving them frustrated when their hard work in the gym doesn’t match their results. 

Helping clients understand how macronutrients fuel their performance changes everything. Getting the right balance of carbs, protein, and fats transforms their energy levels, recovery times, and overall progress. The right macronutrient balance depends on factors like training intensity, body type, and personal goals. Breaking down these nutrients into practical, actionable guidance empowers clients to make better choices for these specific goals. 

Carbohydrates: Primary Energy Source

Thanks to the wave of keto and other low-carb diets, many clients are now afraid of eating anything remotely “carb,” especially those trying to lose weight. However, restricting carbs too much can lead to fatigue, brain fog, and even muscle loss. 

If a client tells you they’re exhausted halfway through their training session, checking their carb intake could be the key to fixing the issue. Complex carbs like whole grains, vegetables, and legumes provide sustained energy, while simple carbs like fruit and honey work well for a quick pre-workout pick-me-up.

Educating clients on when to eat carbs (before and after workouts) helps them avoid energy crashes and maximize recovery. A lifter needs carbs to push through heavy sets, while an endurance runner relies on glycogen stores to power through long miles. 

Protein: Essential for Muscle Repair and Growth

When we lift weights or engage in endurance training, we create microscopic muscle tears. Protein repairs those tears, leading to stronger muscles, and that’s what most clients know. You have to be the one to break it to them: protein isn’t just about muscle-building; it’s also critical for immune function, hormone production, and enzyme activity.

Many clients don’t eat enough protein, especially those new to training. A client trying to build muscle but only eating 50 grams of protein a day? That’s a recipe for slow progress. 

Ideal intake depends on their goal. 

• They may need 1.6–2.2g per kg of body weight for muscle gain daily. 
• 1.2–1.4g per kg for endurance athletes is a good range. 

High-quality sources include lean meats, fish, dairy, eggs, and plant-based proteins like tofu and legumes.

Fats: Hormonal Balance and Long-Term Energy

Fat often gets overlooked in fitness nutrition, but it’s essential for hormone production, brain function, and joint health. It also provides a slow-burning energy source, especially for clients engaged in endurance sports.

If a client is experiencing hormone imbalances, unstable energy, or feeling hungry all the time, low fat intake could be part of the problem. Healthy fats from sources like olive oil, avocados, nuts, and fatty fish support overall health. Clients should avoid trans fats and keep saturated fats in moderation.

A balanced intake (about 20-35% of total daily calories) keeps hormones in check and energy levels stable. If a client constantly feels drained despite eating plenty of carbs and protein, looking at their fat intake might reveal a gap in their nutrition. 

Tailoring Macronutrient Ratios for Different Client Goals

Your job isn’t to give every client the same macro breakdown. It’s about aligning their intake with their training and body composition goals.

Clients Focused on Muscle Gain

Building muscle requires a calorie surplus, with a high-protein, moderate-to-high-carb intake. A breakdown like 40% carbs, 30% protein, and 30% fat can be effective. Increasing carbs and total calories may be the missing link if a client struggles to put on size.

Clients Focused on Fat Loss

Protein intake should be a priority when clients want to lose fat while maintaining muscle. A breakdown of 40% protein, 30% carbs, and 30% fat can help. The goal is to preserve lean mass while creating a calorie deficit. Carb intake should focus on fiber-rich sources for satiety, while fats help regulate appetite.

Endurance Athletes and Performance Clients

Endurance clients need higher carbs to sustain prolonged activity. A split of 50% carbs, 25% protein, and 25% fat ensures they have the required fuel for long training sessions. Protein supports muscle repair, and fats provide sustained energy for longer-duration workouts.

If it’s a bit hard to track these percentages, a macro nutrition tracking app like Macrostax might help. 

Final Thoughts

Nutrition education empowers clients to make informed choices that enhance their training outcomes. By understanding how different macronutrients affect their performance, they can move past restrictive dieting and shift towards a more sustainable mindset regarding their eating habits. 

Strategic macro planning creates the foundation for athletic success. Each client’s nutrition should align with their individual goals, allowing them to fuel their training appropriately and effectively while building healthy, sustainable habits.

About Robert James Rivera
Robert is a full-time freelance writer and editor specializing in the health niche and its ever-expanding sub-niches. As a food and nutrition scientist, he knows where to find the resources necessary to verify health claims.