How to Distribute Your Macros Throughout the Day for Better Results!

Whether your goal is to lose fat, build muscle, or simply feel more energized during your workouts, how you distribute your macros (protein, carbohydrates, and fats) throughout the day makes a BIG difference. It’s not just about hitting your totals; it’s about timing and balance.

Today, I'll share with you some tips to structure your meals across the day to support your fitness goals, maximize energy, and avoid cravings.

1. Start Strong: The Power of a Balanced Breakfast

Your first meal of the day should be one of your most balanced.

Breakfast gives you energy and helps avoid cravings later.

What to include:

• Protein

• Carbs

• Healthy fats

Examples:

• 3 eggs + oatmeal with berries

• Greek yogurt + banana + almond butter

2. Pre-Workout Fuel: Focus on Carbs & Protein

Focus on easy-to-digest foods that provide quick and sustained energy.

You need fuel to train hard and feel strong.

What to include:

• Protein

• Carbs

• Keep fats low 🚫

  
  

Examples:

• Protein shake + banana

• Chicken + rice (1–2 hrs before training)

3. Post-Workout: Prioritize Protein and Carbs

Important to repair muscles and replenish glycogen.

Eat within 60–90 minutes post-training to recover effectively and support lean muscle.

Helps your body recover and rebuild muscle. 

What to include:

• Protein

• Carbs

• Keep fats low 🚫 for optimal digestion.

  
  

Examples:

• Protein shake + fruit

• Turkey wrap + sweet potato

  
  

4. Midday Snacks or Mini-Meals: Sustain Energy

Keeps your energy up, prevents crashes and hunger throughout your busy day.

These meals or snacks should be smaller but still balanced.

What to include:

• Protein

• Small amount of carbs or fats

  
  

Examples:

• Apple + almonds + boiled egg

• Cottage cheese + berries

• Tuna + avocado on a rice cake

  
  

5. Dinner to Recover & Sleep Better

Helps your body rest and recharge overnight. Best combo will be lean protein, fiber, and some healthy fats.

Your last meal should focus on whole foods and calming digestion.

What to include:

• Protein

• Carbs (if you trained today)

• Healthy fats

  
  

Examples:

• Salmon + veggies + quinoa

• Tofu + greens + olive oil + rice

VEROFIT Macro Tips by Goal:

Your Goal	When to Eat Carbs & Fats
Fat loss	More carbs early & around workouts, fats lower
Build muscle	Carbs around workouts, balanced fats
Feel good daily	Balance everything in each meal/snack

Don’t just focus on your total macros, when you eat them matters too.

• Spread your protein across the day to support your muscles.

• Use carbs around your workouts for energy and recovery.

• Add healthy fats to help you feel full and balanced.

Your body thrives when you fuel it steadily, not all at once. Skipping meals or saving everything for dinner only slows you down, especially if you're training hard.

Want a personalized plan that fits your goals, schedule, and training?

Join the VEROFIT InsideOut Program and I’ll guide you every step of the way 💪

Your "food lover" coach,

VEROFIT