Sep 2 • Nutrition
Macronutrients Demystified — Protein, Carbs & Fats
Alright dads, let’s clear the fog. Every food you eat is made of macronutrients: protein, carbs, and fats. Each has a job, and cutting any one of them completely is like trying to build a house without nails, wood, or a roof.
1. Protein — The Bricks
Protein is what repairs and builds muscle. You break yourself down every day — workouts, stress, even just chasing kids. Protein is the raw material that rebuilds you stronger.
- Target: 0.8–1.2g per pound of goal bodyweight daily.
- Best sources: lean meats, eggs, Greek yogurt, whey, cottage cheese, fish.
2. Carbs — The Gasoline
Carbs are your body’s preferred fuel. Not the enemy. If protein builds the house, carbs are the electricity that keeps the lights on.
- Carbs replenish glycogen, so your muscles don’t feel like wet noodles.
- Choose more complex sources: potatoes, rice, oats, fruits, veggies.
3. Fats — The Oil
Fats keep your hormones humming, joints healthy, and brain sharp. Think of them as the lubrication system.
- Target: 20–30% of total calories.
- Best sources: olive oil, nuts, avocado, fatty fish, whole eggs.
The Balance:
- You can’t build muscle on protein alone.
- You can’t train hard without carbs.
- You can’t feel good long-term without fats.
That’s why cutting carbs or fats completely always backfires. The key isn’t elimination — it’s balance.
If you had to pick ONE… which macro do you struggle to get enough of: protein, carbs, or fats? Drop it below.
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Macronutrients Demystified — Protein, Carbs & Fats
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D.A.D. Strong isn’t for everyone. It’s for dads who are done starting over, want sustainable, and understand strength isn’t selfish, it’s service.
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