Macros for Endurance Athletes vs Strength Athletes

I am training for a marathon but I also lift three times a week. I am struggling to find the right macro balance. My strength coach wants me to eat more protein but my running coach says I need way more carbs for my long runs.

I feel like I am stuck in the middle. If I eat too many carbs I feel heavy during my lifts but if I eat too much protein I bonk during my runs. I am currently doing 50 percent carbs 25 percent protein and 25 percent fat.

How do you guys balance competing goals? I would love to hear from any other hybrid athletes who have found a macro split that works for both endurance and strength. I am in the UK and the weather is finally getting nice enough for long outdoor runs.

MarathonMitch, this is a classic dilemma for hybrid athletes! I find that the key is to periodize your macros around your training schedule. On heavy running days, lean more into carbs. On heavy lifting days, make sure protein is prioritised. It is a balancing act.

I agree with CoachCelestine. For endurance, carbohydrates are fuel. For strength, protein is repair. You need both. Perhaps aim for a moderate protein intake that satisfies both coaches, then adjust carbs based on your daily activity.

I am in a similar boat, training for a half-ironman and hitting the weights. My sweet spot seems to be higher carbs on long run days, but I never drop my protein too low. For fats, I keep them moderate and consistent.

MarathonMitch, your coaches are both correct in their own way! The challenge is integrating their advice. I would say carbs for performance, protein for recovery and muscle maintenance. It is not an either/or situation.

Beyond macros, consider your total caloric intake. If you are under-eating, no macro split will truly help you recover or perform optimally for both disciplines. Calculate your TDEE for both activities and find a balance.

What are your specific goals, Mitch? Are you trying to set a marathon PR, or are you focused on building strength? Your primary goal should dictate which coach's advice you lean on slightly more.

It is about finding a harmonious blend. You do not have to choose one over the other. Aim for roughly 1.6-2.0g/kg body weight for protein, then fill the rest with carbs and fats, leaning heavily on carbs on high mileage days.

Do not forget the importance of healthy fats! They are crucial for hormone production and overall health, especially when you are putting your body through a lot of stress with dual training. Avocados, nuts, olive oil are your friends.

Carb loading before your longest runs or the marathon itself is a game changer for endurance. Make sure you practice it during your training so you know how your body reacts.

Protein is not just for building muscle; it is vital for recovery and preventing muscle breakdown during long endurance efforts. Do not skimp on it, even on your highest carb days.

Mitch, if you are truly stuck, consider consulting a sports nutritionist who specializes in hybrid athletes. They can provide a personalized plan that considers both your coaches' inputs and your unique physiology.

Hydration is also a huge factor that impacts performance and recovery, and it can influence how well your body utilizes macros. Make sure you are drinking enough water throughout the day, not just during workouts.

Listen to your body above all else. Track your macros, but also track how you feel, your energy levels, and your recovery. Adjust based on real-world feedback, not just numbers on a spreadsheet.

Remember, macros are not set in stone. They are guidelines. As your training phases change, so should your macro percentages. A marathon peak week will look different from an off-season strength block.