By macronutrients we mean the proteins, carbohydrates and fats in our diet. How much of each ‘macro’ should you take if you aim for maximum muscle growth?

PROTEIN

Proteins are the building blocks of our muscles and are therefore the most important macro for those who want to optimally build muscle.

How much? Based on many studies, we can say that you need approximately 2 grams of protein per kilogram of body weight every day. That is about double what non-strength athletes are advised to do. It has been shown that if you eat significantly less than 2 grams, so for example 1 g/kg/d, you will build muscle less quickly, even if your training and rest are optimal. We therefore advise you to use a calorie app (at least temporarily) to check whether you are reaching that 2 g/kg/d. It would be a shame if you have everything ‘on point’ and still do not achieve optimal results because you simply eat too little protein.

The timing of protein intake is less important. However, it is a good idea to divide your protein intake evenly over 4-6 meals per day. Plan your workout between two of those meals to ensure your muscles have enough protein when they need it most.

FATS

Fats function as an energy source, as a building material for cells, as a means of transport for, among other things, fat-soluble vitamins, and also as a component of vitamins and hormones. The latter also includes testosterone, the hormone that plays an important role in muscle growth.

How many? Most renowned coaches recommend 0.5-1.5 grams per kilogram per day, depending on your training goal. From this we deduce the following:

• bulk: 1-1.5 grams of fat per kilogram of body weight per day;
• cut: 0.5-1 gram of fat per kilogram of body weight per day*.

Divide these fats between unsaturated fats (2/3) and saturated fats (1/3).

* Coach Mike Israetel advises: take 0.8 g/kg/d as a starting point and adjust this upwards if your testosterone production (read: libido) suffers too much.

The timing of fat intake is not that important. Don’t eat too much fat just before your workout.

CARBOHYDRATES

Carbohydrates are important for muscle growth. They form the primary energy source for strength training, they stimulate the release of the hormone insulin, which is important for muscle growth, and they reduce the release of the catabolic stress hormone cortisol.

How much? Once you’ve determined the amount of protein and fat, what’s left is carbohydrates, which usually amounts to 3-5 grams per kilogram of body weight per day.

The timing of carbohydrate intake is not that important, as long as you eat enough throughout the day.

CONCLUSION

For optimal muscle growth, distribute your macronutrients as follows:

• proteins: 2 grams per kilogram of body weight per day;
• fats: 1-1.5 grams per kilogram of body weight per day (bulk), 0.5-1 gram of fat per kilogram of body weight per day (cut);
• carbohydrates: what is left over.

The recommendations in this article apply to both men and women.