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Macros, or macronutrients, are the three primary sources of energy (calories) that are essential for muscle gain: carbohydrates, proteins, and fats. Each macronutrient has unique properties and plays a slightly different role in muscle growth and recovery. For instance, protein provides the amino acids that are the building blocks for muscle, while fats help maintain hormone levels that support muscle growth and reduce inflammation in the body, and carbohydrates provide the energy needed to fuel workouts. To build muscle, you need to eat more calories than you expend, and the ideal proportion of macros will depend on your body composition, goals, and activity level.
| Characteristics | Values |
|---|---|
| Macronutrients | Carbohydrates, Proteins, and Fats |
| Carbohydrates | 45-65% of calories |
| Proteins | 10-35% of calories; 0.4g/lb (0.8-1g/kg) of body weight for sedentary people; 0.8-1.3g/lb bodyweight for those with muscle-building goals; 2 to 2.2 grams of protein per kilo of body weight for men |
| Fats | 20-35% of calories |
| Caloric Intake | Caloric surplus of around 500 calories |
| Fat Sources | Plant sources such as olives, avocado, nuts, seeds, and fish |
| Protein Sources | Lean animal proteins such as skinless chicken and turkey; fatty fish for omega-3 fatty acids; plant-based proteins like tofu, soy, and spirulina |
| Carbohydrate Sources | Slow-acting carbs like starches, grains, veggies, and fruits |
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What You'll Learn
The role of protein, carbohydrates, and fats
When it comes to building muscle, it's important to understand the role of protein, carbohydrates, and fats, also known as macros. These macronutrients provide the body with the essential building blocks and energy sources to support muscle growth and overall health.
Protein is often referred to as the "muscle macro" because it is the basic material of tissue structure and plays a direct role in muscle development. It is composed of long chains of amino acids, with nine being considered 'essential', meaning the body cannot produce them on its own. Protein-rich foods include fish, chicken, beef, Greek yoghurt, tempeh, cottage cheese, eggs, jerky, lentils, and tofu. A daily protein intake of 1.4–2.0 g protein/kg of body weight is generally recommended for building and maintaining muscle mass. However, it's important to note that excessive protein intake may not lead to additional muscle gains if other macronutrients are lacking.
Carbohydrates, despite being misjudged as detrimental to health, are crucial for energy production and fuelling organs and muscles. They are particularly important for endurance athletes and highly active individuals, providing the necessary fuel for intense workouts. Carbohydrates also play a role in muscle growth, with muscle glycogen levels influencing the anabolic state of the muscles. Consuming carbohydrates before and after training helps protect against muscle breakdown, supports glycogen levels, and promotes growth. However, excessive carbohydrate intake can lead to increased body fat storage.
Fats, specifically fatty acids like omega-3, are essential for health and muscle building. They provide energy and facilitate the absorption of fat-soluble vitamins A, D, E, and K, which are crucial for building and maintaining muscle. Unsaturated fats, such as olive oil, avocados, and nuts, help regulate cholesterol levels and protect heart health. Additionally, fats like omega-3 are important for brain function and cell growth, including muscle growth. While saturated fats should be limited, healthy unsaturated fats can support overall health and muscle gains.
In summary, building muscle requires a balanced approach to nutrition, focusing on adequate protein intake, carbohydrate fuelling, and the inclusion of healthy fats. Each of these macros plays a unique and essential role in supporting muscle growth, recovery, and overall bodily functions.
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Caloric surplus and calorie deficit
Macros, or macronutrients, are the three essential nutrients required in large quantities in our diets: carbohydrates, proteins, and fats. They are crucial for supporting muscle gain.
To gain muscle, you need to be in a caloric surplus, meaning you are consuming more calories than you burn. This provides your body with the energy it requires to repair and build bigger muscles. The amount of surplus calories you need depends on your individual needs, but generally, a surplus of 200-500 calories per day is sufficient. However, it is important to note that a very high surplus of calories can lead to increased fat gain rather than muscle gain. Therefore, it is recommended to aim for a conservative energy surplus of 5-20% over your maintenance calories, scaled to your resistance training experience.
While in a caloric surplus, you should also adjust your macro ratios to include a higher protein intake while maintaining adequate levels of carbohydrates and fats. Protein is particularly important as it is the building block for new muscle tissue. Aim for roughly two grams of protein per kilogram of body weight per day if you are trying to gain muscle. Carbohydrates are also important as they provide energy and fuel for your workouts.
On the other hand, a caloric deficit is when you consume fewer calories than you burn. This forces your body to use pre-existing fat stores for fuel, leading to fat loss. To lose fat while maintaining or gaining muscle, it is crucial to prioritize protein intake, even while in a deficit. Additionally, focus on strength training or resistance training to stimulate muscle growth and combine it with adequate rest for optimal recovery.
In summary, a caloric surplus with the right macro ratios and strength training is ideal for muscle gain, while a caloric deficit with sufficient protein intake and strength training can help maintain or even build muscle while losing fat.
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Macronutrient percentages
Macronutrients are essential for supporting muscle gain. The three macronutrients are proteins, fats, and carbohydrates. Each plays a different role in muscle gain and overall health.
Protein is made up of long chains of amino acids, which are the building blocks for new muscle tissue. There are around 20 different amino acids commonly found in plant and animal proteins, but only nine are 'essential', meaning the body cannot produce them on its own. Good sources of protein include fish, chicken, beef, Greek yoghurt, tempeh, cottage cheese, eggs, jerky, lentils, and tofu.
Carbohydrates are the body's most important energy source. The body converts carbs into glucose to fuel organs and muscles. Both simple and complex carbohydrates are sugars, but complex carbohydrates are recommended for a healthy diet. Carbohydrates are essential for fuelling strength training, which helps promote muscle gains.
Fats also play a crucial role in health and muscle gain. Fatty acids, such as omega-3, are the building blocks of fat and are essential to your health. They protect organs and act as chemical messengers for proteins. They also help the body absorb vitamins A, D, and E. Unsaturated fats, found in foods like olive oil, avocados, nuts, and oily fish, help protect the heart by regulating cholesterol.
The ideal macronutrient breakdown for muscle gain will vary depending on individual factors such as age, sex, health status, body composition goals, and activity level. However, a typical macro breakdown for muscle gain is around 30% protein, 30% fat, and 40% carbohydrates. Experts generally recommend that you get 45-65% of your calories from carbohydrates, 10-35% from protein, and 20-35% from fat.
It is important to note that the specific ratios can vary depending on individual needs and goals. For example, if your goal is muscle gain, following a higher end of the protein range is beneficial. Additionally, to burn fat and build muscle simultaneously, it is recommended to maintain a calorie deficit, or consume fewer calories than you burn.
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Muscle-building exercises
To build muscle, it is essential to have a diet that includes the right balance of macronutrients, or macros, and to engage in muscle-building exercises.
Macronutrients
Macros—carbohydrates, proteins, and fats—are essential for supporting muscle gain. To build muscle, it is recommended to have a macro ratio of 45-65% carbohydrates, 20-35% fats, and 10-35% protein.
Protein provides the building blocks for our muscles, called amino acids, which are used to rebuild tissues, aiding in the muscle-building process. Good sources of protein include fish, chicken, beef, Greek yoghurt, tempeh, cottage cheese, eggs, jerky, lentils, and tofu.
Carbohydrates are the most important energy source for the body, which converts them into glucose to fuel organs and muscles. Simple and complex carbohydrates are both sugars, but complex carbohydrates are recommended as they take longer to digest, providing a slower and more sustained release of energy.
Fats are also essential, providing energy and maintaining hormone levels that support muscle growth. They also help absorb fat-soluble vitamins like vitamins A, D, and E. Healthy fats include mono- and poly-unsaturated fats, found in plant sources such as olives, avocado, nuts, seeds, and fatty fish.
When it comes to building muscle, strength training is the most effective method. This includes exercises such as:
- Weight lifting: Using free weights like dumbbells and barbells, or resistance machines. It is recommended to do 3-4 sets of 8-12 reps per exercise, with weights heavy enough to make the last couple of reps challenging.
- Compound sets: Doing two different exercises for the same muscle group without rest in between to exhaust the muscle and promote growth. For example, doing a set of dumbbell bench presses followed by pec flys.
- Squats: Using a barbell to target the thighs and glutes.
- Deadlifts: A compound movement that works multiple muscle groups.
It is recommended to work each muscle group at least two to three times per week, with a maximum of six workouts per week. Rest days are crucial, with muscles growing during rest, so it is important to get enough sleep (7-9 hours) and manage stress to support recovery and hormone production.
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Recommended daily allowance of protein
Macronutrients, or macros, are essential for muscle gain. Macros include carbohydrates, proteins, and fats. Each macronutrient has unique properties that influence the balance of muscle and fat in the body.
Protein is a crucial macronutrient for muscle building as it provides the amino acids that serve as the building blocks for new muscle tissue. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.75 to 0.8 grams of protein per kilogram of body weight. However, if you are physically active and aiming to build muscle, a higher protein intake is recommended.
The recommended protein intake for muscle building varies depending on the source. Some sources suggest a range of 1.2 to 1.7 grams of protein per kilogram of body weight per day for physically active individuals. Others recommend a range of 1.6 to 2.2 grams of protein per kilogram of body weight per day for those engaging in consistent training.
It is important to note that protein intake should be adjusted based on factors such as age, activity level, and muscle-building goals. For example, older adults at risk of muscle loss may require higher protein intakes, and those aiming to build muscle should include strength training in their routines. Additionally, it is recommended to spread protein consumption evenly throughout the day, with general recommendations suggesting 15 to 30 grams of protein per meal.
To determine the optimal protein intake for your specific goals and needs, it is advisable to consult a dietitian or use a macro calculator. These tools consider various factors, including your body composition, activity level, and calorie intake, to provide personalized recommendations for your macronutrient ratios.
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Frequently asked questions
Macros, or macronutrients, are the three main nutrients that provide your body with energy: carbohydrates, proteins, and fats.
Macros for muscle are the quantities of these three macronutrients that you consume in your diet to support muscle growth.
First, calculate your total daily energy expenditure (TDEE) by inputting your gender, age, weight, height, and activity level into a TDEE calculator. Then, increase your TDEE by around 500 calories to create a caloric surplus, which is necessary for muscle growth. Finally, use a macro calculator to determine the quantities of protein, carbohydrates, and fats that make up your desired caloric surplus.
Use a kitchen scale to weigh your food and track your portion sizes accurately. Utilize apps such as MyFitnessPal or My Macros+ to look up the macronutrient composition of different foods and plan your daily menu. Consult a professional before making significant dietary changes to ensure you're making safe and healthy choices for your body.
