What macro split should you choose?
If you are wanting to take your nutrition to the next level you should take your macronutrients into consideration alongside your calorie goal. Macros are split into carbohydrates, proteins and fats and they make up the calories in your meals. In this blog we will discuss how much of eating macro you should be aiming for and the benefits of doing so. Before reading this blog it is useful to know that 1 gram of carbs in 4 calories, 1 gram of protein is also 4 calories and 1 gram of fat is 9 calories.
There are two types of carbohydrates, complex and simple carbs. Complex carbs usually take long to digest therefore having them straight before a workout may not be the best idea. On the other hand, simple carbs are fast digesting and may be a better option to consume before a workout as they can give you and energy boost. There is often a misconception around carbs as people often relate them to 'getting fat'. This is because carbs can make you hold water which is different to actually gaining body fat. This also means that having a high carb diet will make your muscles look and feel more full compared to a low carb diet. If you are someone who weight trains with intensity, a high carb diet can help you feel more energised and stronger throughout your sessions.
If you are looking to follow a high carb diet and build muscle, you should aim for 50-60% off your daily calories to be filled with carbohydrates.
As we know, protein is an important macro that helps to repair and build muscle tissue. A high protein diet can be good for anyone who is trying to lose weight and build muscle. This is because protein is the most satiating macronutrient which makes it easier to stick to a low calorie diet. Good sources of protein include lean meats, fish, poultry, eggs, dairy, beans, and legumes. You can also supplement your protein intake with protein shakes and bars. To build muscle you should be aiming to get 0.8-1 gram of protein per lbs of body weight.
Fats are important for hormone production and energy storage. They also play a role in muscle recovery and growth. Good sources of fats include nuts, seeds, avocados, olive oil, and fatty fish. Avoid saturated and trans fats, as they can increase your risk of heart disease and negatively affect your overall health.
Macro Split For Muscle Growth
If your goal is to build muscle and improve, the most optimal macro split is one that is high in carbs. This is because it will help with performance in the gym and you are more likely to feel stronger. A popular macro split for people looking to build muscle is 40% carbs, 30% protein and 30% fats.