Adjusting Macros for Strength vs Cardio Days

Ever wondered why some days you feel like a superhero in the gym and others you’re gasping for breath mid-session? It might not just be your mood or sleep — your nutrition could be playing a starring role. Specifically, adjusting your macros based on whether you’re lifting heavy or hitting cardio could be the missing link.

In this guide, we’ll explore the strategy of macro cycling, unpack the differences between cardio vs lifting nutrition, and help you craft a tailored pre-workout intake that actually supports your goals. By the end, you’ll know how to fuel smartly for whatever the day throws at you — and feel stronger doing it!

Why Adjust Your Macros Based on Training Type?

Your body doesn’t need the same fuel for a powerlifting session as it does for a long run. Different workouts = different energy systems.

• Strength Training: Primarily anaerobic; relies heavily on glycogen (carbohydrates) and needs protein for muscle repair and recovery.
• Cardiovascular Training: Aerobic system dominates; steady carb burning with increasing fat metabolism during longer sessions.

The Impact on Your Performance

Not adjusting your macros appropriately can lead to:

• Energy crashes mid-session
• Poor recovery post-workout
• Slower progress toward fitness goals

Bottom Line: Adapting your nutrition ensures you’re optimally fuelling performance, recovery, and body composition.

Expert Insight: Research shows that periodised nutrition (adjusting intake by activity type) enhances performance outcomes and supports overall health (source).

Macro Cycling Explained

Macro cycling involves adjusting your intake of carbohydrates, proteins, and fats depending on your daily activity levels and training focus.

Key Principles

• Strength/Resistance Days: Higher carbs + moderate protein + lower fat.
• Cardio Days: Moderate carbs + moderate protein + slightly higher fat.
• Rest Days: Lower carbs + moderate protein + higher fat.

This flexible approach helps:

• Maximise training performance
• Enhance muscle repair and growth
• Promote efficient fat metabolism on lower activity days

Real-world tip: Keep a simple log tracking your meals and training type for two weeks to notice patterns in energy, strength, and recovery.

Strength Days: Optimal Macro Breakdown

The Focus: Carbs and Protein

Why? Strength training depletes muscle glycogen stores and causes microscopic muscle fibre tears that need repairing with protein.

Ideal Macro Ratios:

• Carbohydrates: 45-55%
• Protein: 25-30%
• Fats: 20-25%

In Practice:

• Aim for 1.6-2.2g of protein per kg of body weight.
• Prioritise complex carbs to provide sustained energy throughout your session.

Practical Pre-Workout Intake:

• 1-2 hours before training:



• Chicken and brown rice
• Turkey sandwich on wholegrain bread
• Protein oats (oats + whey protein + banana)

Post-Workout Nutrition:

• Fast-absorbing carbs + quick-digesting protein
• Examples: Whey protein shake and a banana, chicken and white rice

Explore more: [Perfecting Post-Workout Meals for Strength Gains]

Cardio Days: Optimal Macro Breakdown

The Focus: Carbs with Moderate Protein and Fats

Why? Long cardio sessions utilise glycogen first and then shift into fat metabolism for prolonged energy.

Ideal Macro Ratios:

• Carbohydrates: 40-50%
• Protein: 25-30%
• Fats: 25-30%

In Practice:

• Prioritise easily digestible carbs before cardio.
• Include small amounts of healthy fats if your cardio session exceeds 60 minutes.

Practical Pre-Workout Intake:

• 1-2 hours before training



• Greek yoghurt with honey and berries
• Rice cakes with almond butter
• Smoothie (banana, oats, protein powder)

Mid-Session Tip:

• For cardio over 90 minutes, include mid-workout fuelling (e.g., energy gels, sports drinks).

Explore more: [Best Snacks for Long-Distance Cardio]

Tailoring Pre-Workout Intake: Strength vs Cardio

Strength Day Pre-Workout Meal

• Focus: High-carb, moderate-protein, low-fat.
• Example: Chicken breast, sweet potato, light green salad.

Cardio Day Pre-Workout Meal

• Focus: Moderate-carb, moderate-protein, slightly higher fat.
• Example: Yoghurt parfait with seeds and berries.

Additional Insight:

• Short high-intensity cardio like HIIT demands a lighter carb-focused snack.
• Long slow runs or rides allow for a slightly higher-fat pre-workout meal.

Post-Workout Considerations

Strength Days:

• Prioritise rapid protein intake and replenishment of glycogen.
• Ideal foods: Whey protein, white rice, berries.

Cardio Days:

• Focus on replenishing energy stores and repairing muscles.
• Ideal foods: Quinoa, salmon, mixed vegetables.

Key Reminder: Muscle repair and adaptation require protein, even after pure cardio workouts.

Common Mistakes When Macro Cycling

1. Under-eating on Strength Days
• Leads to poor performance and slower muscle growth.
2. Overeating Fat on Cardio Days
• Can interfere with carbohydrate digestion and performance.
3. Neglecting Hydration
• Carbs pull water into muscles. Stay well-hydrated.
4. Rigid Eating
• Flexibility is crucial. Not every day requires perfect ratios.

Tip: Track your energy levels and adjust your plan based on real feedback from your body.

Myth Busting: Strength vs Cardio Nutrition

1. “Carbs Are Only for Endurance Athletes”

Reality: Carbs fuel anaerobic efforts too. Strength athletes need glycogen for powerful lifts.

2. “You Don’t Need Protein After Cardio”

Reality: Cardio stresses muscles. Post-cardio protein aids recovery and reduces soreness.

3. “Fat Should Be Avoided on Workout Days”

Reality: Healthy fats aid hormone production and satiety, vital for long-term progress.

Mastering Your Macro Game

Macro cycling isn’t just for elite athletes — it’s a practical, smart approach for anyone wanting to get the most out of both strength and cardio sessions. By tweaking your tailored pre-workout intake and daily macros based on whether it’s a lift day or a cardio day, you maximise performance, enhance recovery, and support your overall fitness goals.

Strength Days:

• Load up on carbs and protein.
• Keep fat intake moderate.

Cardio Days:

• Balance carbs and fats.
• Maintain sufficient protein intake.

Rest Days:

• Lower carbs slightly.
• Increase healthy fats.

Listen to Your Body’s Needs

Listen to your body, track your results, and adjust over time. Nutrition is as dynamic as your training. Master the art of macro cycling, and you’ll unlock a whole new level of fitness potential.

Now it’s your turn! Do you adjust your nutrition based on your training? What’s worked (or not) for you? Share your experiences, tips, or questions in the comments — we’re all in this journey together!