As an athlete living with asthma, I’ve spent a considerable amount of time learning about how to fuel my body effectively. And depending on what my current athletic goals are or what races or events that I have coming up, the more and more confused I used to be about the debate between counting calories and tracking macronutrients (macros). Therefore, I brought in my good friend, sports nutrition coach, heavy lifter and personal trainer, Robbie Hall, to discuss this topic with me in the video above. Here is what we discussed:

Understanding the Role of Calories in Your Life

Calories are the basic unit of energy that our bodies need to function. Everything we do—from running a marathon to simply breathing—requires energy, which comes from the calories in the food we eat. When you’re counting calories, you’re essentially measuring the energy input versus the energy output. If you consume more calories than your body uses, you’ll gain weight; consume less, and you’ll lose weight.

For athletes, especially those of us with asthma, maintaining an optimal weight is crucial. Carrying excess weight can make breathing more difficult, exacerbating asthma symptoms during exercise. However, being underweight can also be detrimental, as it might indicate insufficient energy reserves to fuel high-intensity workouts or long-distance runs.

In my case, I’ve found that calorie tracking is essential when I’m preparing for an event like a marathon or even a 50+ mile ultramarathon. I need to ensure that I’m consuming enough calories to fuel my training while also keeping my weight in check to avoid overburdening my respiratory system. However, focusing solely on calories can be misleading if I’m not also paying attention to the quality of those calories.

So Why Should You Also Care About Macro Nutrients?

Macro nutrients—proteins, fats, and carbohydrates—are the building blocks of our diet, and they play specific roles in our bodies. Protein is vital for muscle repair and growth, fats are essential for brain health and hormone production, and carbohydrates are the primary energy source, particularly for endurance athletes.

As someone who trains for long-distance running events, my macro balance is crucial. I need a diet rich in carbohydrates to fuel my runs, but I also need adequate protein to repair muscles and prevent muscle loss. Fats, are also important, especially the healthy fats that support brain function and aid in the absorption of fat-soluble vitamins.

In the past, I’ve made the mistake of focusing too much on calories while neglecting my macros. I remember when I first got into marathon running, I was primarily on a vegetarian diet and didn’t pay enough attention to my protein intake. As a result, I gained 20 pounds despite eating what I considered to be a healthy diet. The problem was that my diet was high in carbohydrates but low in protein, and many of the plant-based proteins I consumed were less bioavailable than animal proteins (this caused me to overeat because I was not getting full - protein personally helps me get full). This experience taught me the importance of not just counting calories, but also ensuring that my macros were aligned with my training goals.

You Need to Find the Right Balance that Works for You

The key to optimal health and performance, especially for athletes with asthma, lies in finding the right balance between calories and macros. Neither approach is inherently better than the other; they’re both tools that can help you achieve your goals depending on how you use them.

For weight management, calorie tracking is indispensable. It provides a clear picture of energy balance and helps prevent the unintended consequences of overeating or undereating. However, if you’re looking to improve your athletic performance or change your body composition, macro tracking becomes equally important. It ensures that the calories you’re consuming are coming from the right sources, providing your body with the necessary nutrients to perform at its best.

As I prepare for my upcoming ultramarathon, I’ve adjusted my diet to reflect both calorie needs and macro balance. I’ve slightly reduced my fat intake—not because fats are bad, but because I need to prioritize carbohydrates for energy and protein for muscle maintenance. This strategic approach allows me to shed the last few pounds to reach my race weight goal without sacrificing muscle mass or performance.

How This Applies to Athletes with Asthma

Living with asthma means that I have to be particularly mindful of how my diet affects my respiratory health. A diet high in processed foods, for instance, can lead to inflammation, which might trigger asthma symptoms. Therefore, while tracking calories is important, focusing on high-quality, nutrient-dense foods that provide the right macro balance is even more crucial.

Moreover, managing weight through a well-balanced diet can help reduce the severity of asthma symptoms. Excess weight, particularly around the chest and abdomen, can put pressure on the lungs, making breathing more difficult during exercise. By maintaining a healthy weight through calorie control and ensuring my diet supports muscle health and energy production through macro tracking, I can optimize my performance while keeping my asthma under control.

In the end, the debate between calories and macros isn’t about choosing one over the other. It’s about understanding how they work together to support your health and athletic goals. As an athlete with asthma, I’ve learned that a well-rounded approach—where I track both my calorie intake and my macro distribution—is the most effective way to stay healthy, manage my condition, and perform at my best. Whether you’re looking to lose weight, improve your performance, or simply maintain your current level of fitness, finding the right balance between calories and macros is key.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.