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A marathon runner and a powerlifter can weigh the exact same amount and train roughly the same number of hours per week — and still need meaningfully different macronutrient splits to perform and recover well. Most generic macro advice defaults to a single "balanced" ratio that quietly underserves both groups, because the actual physiological demands of endurance and strength training pull in genuinely different directions.
Sports nutrition research consistently sets endurance athlete carbohydrate needs at roughly 6-10g per kg of body weight daily — considerably higher than strength athletes, whose established range sits closer to 3.9-8g/kg. Protein needs run in the opposite direction: strength athletes require 1.2-1.7g/kg, generally at or above the endurance athlete range of 1.2-1.4g/kg. Fat recommendations are broadly similar for both groups at 20-30% of total calories.
This guide breaks down exactly why these differences exist physiologically, and gives concrete targets for both training styles rather than a single generic split.
Why One Macro Split Can't Fit Every Sport
Popular macro guidance frequently defaults to fixed ratios — 40/30/30, 60/20/20, and similar formulas — presented as universally optimal. Sports nutrition researchers have specifically pushed back on this framing: since macronutrient needs vary considerably depending on training volume, intensity, and duration, no single ratio can possibly meet the needs of every athlete. The right approach starts from absolute grams-per-kilogram targets specific to your training demands, not a fixed percentage borrowed from general population dietary guidelines.
The Fundamental Fuel-Source Difference Between the Two Sports
Endurance activity — running, cycling, swimming, extended aerobic work — relies heavily and continuously on carbohydrate (glycogen) as fuel across long durations, with fat contributing more as intensity drops and duration extends. Strength and power activities — heavy lifting, sprinting, short high-intensity efforts — rely on a different, faster energy system where glycogen availability still matters, but total daily volume of carbohydrate burned is considerably lower than what sustained endurance work demands, even though moment-to-moment intensity may be higher.
Macro Targets for Endurance Athletes
| Macro | Recommended Range | Why |
|---|---|---|
| Carbohydrate | 6-10g/kg/day | Primary fuel source for sustained aerobic effort; glycogen depletion directly limits endurance performance |
| Protein | 1.2-1.4g/kg/day | Supports recovery and modest muscle repair, though endurance training itself doesn't demand the higher protein needs of strength training |
| Fat | 20-30% of total calories | Supports hormone function and serves as a secondary fuel source, particularly at lower exercise intensities |
Ultra-endurance athletes competing in events lasting four or more hours may need to push carbohydrate intake even higher — some sports nutrition sources suggest up to 5g per lb of body weight (roughly 11g/kg) for this specific population, reflecting the sheer duration of glycogen demand involved.
Macro Targets for Strength Athletes
| Macro | Recommended Range | Why |
|---|---|---|
| Carbohydrate | 3.9-8g/kg/day | Still important for training performance and glycogen replenishment, but total volume burned is lower than sustained endurance work |
| Protein | 1.2-1.7g/kg/day | Higher end of the range reflects the greater muscle repair and growth demands of resistance training specifically |
| Fat | 20-30% of total calories | Similar rationale to endurance athletes — supports hormone production including testosterone |
Some sports nutrition sources push the strength-athlete protein ceiling even higher — up to roughly 2g per kg of lean mass specifically for athletes prioritising maximal muscle growth, tailoring the target to lean body mass rather than total body weight for a more precise fit.
Why Percentage-Based Splits Mislead Both Groups
A subtle but important issue with percentage-based macro splits: two athletes at very different calorie intakes can have the same macro percentage but wildly different absolute grams. An endurance athlete eating 3,500 calories daily at "20% protein" gets 175g of protein — plausibly adequate. A strength athlete eating 2,400 calories at the same 20% protein gets only 120g — likely insufficient for their specific muscle-building needs. This is precisely why sports nutrition researchers favour grams-per-kilogram targets over fixed percentages: absolute intake, not the percentage of the pie, is what actually drives physiological outcomes.
What If You Do Both — Hybrid and Mixed-Sport Athletes
Athletes training for both strength and endurance simultaneously — hybrid athletes, CrossFit competitors, many team-sport players — generally benefit from targeting the higher end of the protein range from strength guidance (1.5-1.7g/kg) combined with a carbohydrate intake calibrated to their actual endurance training volume for that specific week or training block, rather than picking a single fixed split year-round. This periodised approach — adjusting the macro emphasis based on which type of training dominates a given week — better matches the fuel and recovery demands actually being placed on the body than a static formula.
A Worked Side-by-Side Comparison
Both athletes: 75kg (165 lb)
Endurance athlete (marathon training, ~3,200 kcal/day):
Carbs: 75kg × 8g/kg = 600g (2,400 kcal, 75% of intake)
Protein: 75kg × 1.3g/kg = 98g (392 kcal, 12% of intake)
Fat: remainder = ~45g (405 kcal, 13% of intake)
Strength athlete (powerlifting, ~2,800 kcal/day):
Protein: 75kg × 1.6g/kg = 120g (480 kcal, 17% of intake)
Carbs: 75kg × 5g/kg = 375g (1,500 kcal, 54% of intake)
Fat: remainder = ~91g (820 kcal, 29% of intake)
Notice both athletes weigh the same but land on genuinely different macro profiles once the calculation starts from grams-per-kilogram sport-specific targets rather than a shared generic percentage. Use the macro calculator to build your own version starting from your specific training type and body weight.
Frequently Asked Questions
Do endurance athletes really need more carbs than strength athletes?
Yes — established sports nutrition ranges set endurance athlete carbohydrate needs at 6-10g/kg daily, compared to 3.9-8g/kg for strength athletes, reflecting the sustained glycogen demand of prolonged aerobic effort versus the shorter, higher-intensity demands of strength training.
Do strength athletes need more protein than endurance athletes?
Generally yes, at the upper end of typical ranges — strength athletes' established range (1.2-1.7g/kg) sits at or above endurance athletes' range (1.2-1.4g/kg), reflecting the greater muscle repair and growth demands of resistance training.
Is a 40/30/30 or 60/20/20 macro split ever appropriate?
Fixed percentage splits can work reasonably well as rough starting points, but sports nutrition researchers generally favour absolute gram-per-kilogram targets, since the same percentage can represent very different, sometimes inadequate, absolute intake depending on total calorie level.
What macros should a hybrid athlete (strength + endurance) follow?
Generally, targeting the higher end of strength-athlete protein recommendations (1.5-1.7g/kg) combined with carbohydrate intake calibrated to actual endurance training volume that week, adjusting the balance based on which training type is emphasized in a given training block.
Do ultra-endurance athletes need even more carbs than standard endurance guidance?
Yes — athletes competing in events lasting four or more hours may need carbohydrate intake pushed toward the higher end or even beyond standard endurance ranges, given the sheer duration of sustained glycogen demand involved.
References & Sources
- Thomas, D. T., Erdman, K. A. & Burke, L. M. (2016). Nutrition and athletic performance. Joint position statement, Academy of Nutrition and Dietetics, Dietitians of Canada, and American College of Sports Medicine. Medicine & Science in Sports & Exercise, 48(3), 543–568.
- Requirements of Energy, Carbohydrates, Proteins and Fats for Athletes. Table 36.2, Average Macronutrient Requirements for Athletes.
- Jeukendrup, A. (2025). Racing weight: balancing your diet. Triathlete.
- MacrosMeasure (2025). Free Macro Calculator.
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