What macros for muscle growth? This is a very common question for those who are new to weight training and are looking to increase their muscle mass.
Smartly of them, they are wondering what their nutrition should look like. As important as training is for muscle growth, having your nutrition on point can and will make a world of a difference.
The Primary Factor:
For a goal solely focussed on muscle growth, a calorie surplus is the most important nutrition factor. This is because it gives your body the required energy to fuel performance, but more importantly, for the energy-intensive process of muscle growth (assuming you are taking in adequate protein).
Generally, a calorie surplus of between 300 and 500 calories is a good range to maximize muscle growth while minimizing fat gain. Of course, individual factors play a role, such as the leanness of the individual when starting out.
Let’s talk about the first and most important macro for muscle growth, protein!
Protein is the macronutrient responsible for the repair and growth of muscle tissue. It is broken down into amino acids, which is what the body uses for this function.
When in a calorie surplus, you really only need 0.8 grams of protein per pound of body weight to achieve the most possible from protein. However, I like to eat at a gram per pound to have my bases covered.
The reason you don’t want to go crazy high on protein is because it can easily fill you up, making it difficult to hit daily calorie goals.
Now let’s talk about carbs!
Carbohydrates are our body’s primary fuel source. Taking in adequate carbohydrates is important for maximizing our performance in the gym.
The better we can perform in the gym, the better we can signal for muscle growth and continue this signal via progressive overload.
Before we get into the specifics on the amount of carbs, I want to discuss the role of fat. You will see why I want to do it this way soon!
Fats are used as the body’s secondary fuel source in most cases and they are also very important for hormonal regulation. The unique thing about fats compared to protein and carbs is that they contain 9 calories per gram.
Protein and carbs only contain 4 calories per gram. This makes fats more than double the calorie density of carbs and protein.
How Many Carbs, How Much Fat:
The truth is, if you are eating in a calorie surplus and taking in adequate protein, the ratio of carbs and fat isn’t that significant. Of course, you want to be taking in healthy amounts of each so they can properly perform their jobs. This shouldn’t be difficult though when eating in a calorie surplus.
However, there are a couple of manipulations you can do with these macronutrients to fit your specific circumstances.
If you prefer added carbohydrates in your diet for fuel during training, that’s great!
If you find you are having trouble hitting a calorie surplus, maybe increasing fat intake compared to carbs makes sense since fat is more calorically dense than carbs.
As you can see, there are different manipulations. But as long as you are taking in adequate amounts of each, you can increase or lower one or the other to suit your preferences!
Be sure to hit your daily calorie and protein goals!
Not as complicated as you thought, eh? Most things aren’t as complicated as many make them out to be.
Do you have any questions or comments? You know where to leave them… down below!
Thanks for reading everyone. Take care!
Until Next Time,
Please refer to my liability disclaimer to ensure you know who is responsible for the use of this information after reading.