Summary of this blog
Macronutrients, including fats, carbohydrates, and proteins, provide the body with energy. The article emphasizes that not all fats are the same and provides a rule of thumb for fat intake. Carbohydrates are described as the primary energy source, especially crucial for intense training sessions.
Proteins, particularly amino acids such as Valine, Leucine, and Isoleucine (BCAAs), play a crucial role in muscle building. The author recommends a higher protein intake for muscle building and maintenance. A sample calculation is presented, and it is emphasized that exceeding 2g of protein per kilogram of body weight does not contribute to additional muscle growth.
The article concludes by emphasizing the importance of a balanced macronutrient distribution and refers to the previous post and frequently asked questions about macronutrients.
Note: The article underscores the individual adjustment of calorie intake and encourages the reader to calculate their specific calorie needs by considering important factors. The post ends with a reference to additional information on macronutrients and frequently asked questions.
That a caloric surplus is crucial for successful muscle building should be familiar to you if you have been following my blog for a while. If not, I recommend reading my article from September 2018 (Effective Muscle Building: Volume, Frequency, Nutrition, etc.) before delving into macronutrient distribution.
This post is especially tailored for individuals who have already gained some experience and now want to focus specifically on nutrient distribution.
End of summary
What are Macronutrients?
In brief, macronutrients, commonly referred to as macros, are the substances that provide energy to the body. This energy is essential for enabling the fundamental functions of the body.
These include:
- Fats
- Carbohydrates
- Proteins
- (Alcohol)
Alcohol also serves as an energy source for the body, which is why it is often counted among macros. However, this post exclusively focuses on the three nutrients crucial for muscle building: fats, carbohydrates, and proteins.
Note
In addition to macronutrients, there are also micronutrients (vitamins, minerals, amino acids, omega fatty acids).
Overview of Energy Intake from Macronutrients
The table below clearly illustrates how much energy each type of macro provides. As there is often interest in the energy content of alcohol, this information has also been included.
How important are fats in building muscle?
If your goal is muscle building, it is necessary to consume more calories than your body can expend. However, these calories should not be unnecessarily increased by a high amount of fat. It is not advisable to exceed the calorie requirement by 2000 fat calories.
A rough guideline is to consume 0.8 to 1 gram of fat per kilogram of body weight. Men can comfortably stay in the lower range, while women should not go below the 1-gram mark, as they tend to need this due to hormonal differences compared to men.
When comparing proteins, carbohydrates, and fats for muscle building, it can be observed that fats have the least significance.
Here are some good fat sources for muscle building:
- Salmon
- Herring
- Tuna
- Flaxseed oil
- Hemp oil
- Walnuts
- Flaxseeds
Importance of proteins for building muscle
What amount of carbohydrates is appropriate?
Answering this question universally is challenging, as the individual caloric needs of each person must be calculated. However, a rough guideline suggests that approximately 5-7g per kilogram of body weight should be consumed.
The majority of the consumed energy should be provided by carbohydrates. Typically, the majority of daily nutrition consists of carbohydrates.
Another positive aspect of carbohydrates is their ability to provide quick energy, thereby enhancing (physical) performance.
As the intensity of training increases, muscle building also increases.
Physical exertion depletes the carbohydrate stores. These should be replenished after training to support recovery. Muscles can only be built if they are adequately supplied with nutrients.
Muscle building through insulin
The ingested sugar needs to be transported into the respective cells. This leads to the release of the hormone insulin by the pancreas, which is responsible for storing sugar either in the muscles or in fat.
Insulin is the ultimate anabolic hormone in the human body.
An excessively high insulin level can lead to an increase in body fat!
Recommended carbohydrate sources for muscle building include:
- Whole grain noodles
- Brown rice
- Oatmeal
- Sweet potatoes
- Whole grain bread
Importance of proteins for building muscle
The amino acids Valine, Leucine, and Isoleucine, commonly known as BCAAs, play a crucial role in promoting muscle growth. They are credited with significant functions in muscle building, energy acquisition, and maintaining overall performance.
Although the official recommendation is to consume 0.8g of protein per kilogram of body weight daily, this often does not apply to the readers of this article. In bodybuilding or strength training, the goal is often to build as much muscle mass as possible. Therefore, it is advantageous to provide the body with sufficient "building material." It is also important for muscle preservation to ensure that the muscles are adequately supplied with protein. Failure to do so may lead to muscle loss.
Muscle preservation
To preserve muscle mass, it is recommended to consume 1.4g of protein per kilogram of body weight daily. This ensures that no muscle mass is lost. For muscle building, even more protein is recommended.
Building muscle
For those aiming to build muscle, it is advisable to consume 1.5g to 2g of protein per kilogram of body weight daily.
For a detailed discussion on the ideal amount of protein for muscle building, you can find it here: Protein: Why you need to consume protein.
Example calculation: A man weighing 80 kg should consume up to 160g of protein daily. Calculation: 80kg * 2g of protein = 160g of protein per kilogram of body weight.
While more than 2g of protein is not harmful, it does not contribute to even more muscle gain. Similarly, it does not aid in losing fat.
Tip: For strength athletes, 2g of protein per kilogram of body weight is recommended.
Sensible protein sources include meat, fish, legumes, seafood, eggs, nuts, and cereal products.
Recommended Protein Sources
- Poultry
- Seafood
- Legumes
- Seafood
- Chicken eggs
- Crunchy nuts
- Whole grain products
Calculation of nutrient distribution
Let's assume we have a male individual with a weight of 80 kg. The calculation would look like this in this case:
Calculation of Fat Intake
0.8 g fat * 80 kg body weight = 64 g fat 64 g fat * 9.3 kcal = 595.2 calories
Calculation of Carbohydrate Intake
6 g carbohydrates * 80 kg body weight = 480 g carbohydrates 480 g carbohydrates * 4.1 kcal = 1968 calories
Calculation of Protein Intake
2 g protein * 80 kg body weight = 160 g protein 160 g protein * 4.1 kcal = 656 calories
Caloric Sum:
In summary, this means that a man weighing 80 kg should consume approximately 595.2 calories from fat, 1968 calories from carbohydrates, and 656 calories from protein. However, this is theoretical and should be adjusted individually, as important factors are missing. The sum of 3219 calories should not be considered as a general calorie requirement. To calculate your individual calorie needs, please follow this guide: Calculate Caloric Needs: Everything You Need to Know!
Further information
Were you aware that fats are not harmful, and carbohydrate-rich foods are not necessarily essential for life?
Frequently Asked Questions
What do macronutrients represent?
Macronutrients are substances that supply energy to the human body and are thus essential for life.
How is the distribution of macronutrients done?
Rule of thumb: Approximately 0.8 to 1 g of fat, 2 g of protein, and 5 to 7 g of carbohydrates should be consumed per kilogram of body weight.
How many calories does protein contain?
1 g of protein equals 4.1 kcal.
How many calories does fat contain?
1 g of fat equals 9.3 kcal.
How much protein is required for muscle building?
A rule of thumb followed by many athletes: 2 g of protein per kilogram of body weight. Therefore, a man weighing 90 kg should consume 180 g of protein daily if he wants to build muscles.
How many calories do carbohydrates contain?
1 g of carbohydrates contains 4.1 kcal.
When do you need which macronutrients?
All macronutrients are significant. Depending on the defined goal, the focus should be on either protein or carbohydrates. For muscle building, a combination of protein and carbohydrates is often recommended. When losing weight, carbohydrates are frequently avoided.
Which macronutrients are available?
In general, the term macronutrients refers to protein, fat, and carbohydrates. However, alcohol, providing energy to the body, is also considered a macronutrient.
Which macronutrient satisfies the best?
Proteins provide the longest satiety, as they are digested the slowest.
How many macronutrients are appropriate?
The optimal intake of macronutrients depends heavily on body type, gender, age, and personal goals.
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