Episode Overview:
This episode provides a foundational understanding of macronutrients and their roles in athletic performance and overall health. Brandon Smitley breaks down the three main macronutrients (protein, carbohydrates, and fats), explaining their functions, optimal timing, best sources, and practical implementation strategies.
Detailed Show Notes:
Introduction
Episode focus: Macronutrient basics for athletes and fitness enthusiasts
Target audience: Both new athletes and those wanting to understand nutrition fundamentals
Protein Section
Functions and Importance:
Essential for muscle repair and building
Supports strength and power development
Optimizes post-workout recovery
Contains 4 calories per gram
Protein Requirements:
General guideline: 1.2-2g per kg of bodyweight daily
Simple calculation method: Take body weight in pounds, subtract 10%
Example given: 150 lbs → ~135g protein daily
Higher intakes beneficial for strength training and endurance activities
Timing Recommendations:
Pre-workout: 20-30g protein (1-2 hours before)
Post-workout: 20-40g protein (within 3 hours)
Spread intake throughout day (3-4 meals)
Carbohydrates Section
Primary Functions:
Body's preferred energy source
Stored as glycogen in muscles and liver
Essential for high-intensity activities
Contains 4 calories per gram
Best Sources:
Whole grains (brown rice, oats, quinoa)
Fruits and vegetables
Starchy foods (potatoes, legumes)
Timing Strategies:
Pre-workout: 30-60g carbs (1-2 hours before)
During workout: Beneficial for long sessions
Post-workout: Combined with protein for recovery
Fats Section
Key Functions:
Provides long-term energy
Supports hormone production
Essential for joint health
Contains 9 calories per gram
Helps absorb vitamins A, D, and K
Healthy Fat Sources:
Avocados
Nuts and seeds
Olive oil
Balance of saturated and unsaturated fats
Practical Implementation Tips:
For Protein:
Focus on whole food sources first
Supplement when needed for convenience
Plan meals around training schedule
For Carbohydrates:
Prioritize complex carbs for sustained energy
Adjust intake based on activity level
Consider carb cycling for specific goals
For Fats:
Include healthy fats in most meals
Balance different types of fats
Don't eliminate fats when cutting calories
Resources Mentioned:
Reference to previous episode on carb cycling (Episode 41)
Upcoming episode on ketogenic dieting mentioned
Channel Updates:
Long-form content moving to Wednesdays
Exercise index videos continuing (5 per week)
Lecture series to continue bi-weekly
About Brandon Smitley
Instagram: @bsmitley @team.thirst
Subscribe On YouTube!
Website: THIRSTgym.com
Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.
Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.
He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.
