Building muscle isn’t just about lifting weights—it’s also about fueling your body with the right balance of macronutrients. If you’re looking to optimize muscle gain, understanding and managing your protein, carbohydrate, and fat intake is essential. This guide will walk you through how to balance your macros effectively to support your strength and physique goals.
Macronutrients Explained: The Core of Your Diet
Macros are composed of protein, fats and carbohydrates. They are the building blocks that provide energy and structure for the body. Everything we eat is composed of one (or a combo) of these macronutrients.
- Protein: Essential for muscle repair and growth, protein supplies the amino acids necessary to rebuild tissues. It also supports metabolic function and satiety. Excellent sources include lean meats, fish, eggs, dairy, legumes, tofu and protein powders.
- Carbohydrates: The body’s main energy source, carbohydrates fuel workouts and daily activities. They come in two forms: simple carbs (sugars) and complex carbs (fibrous and starchy foods). I strongly encourage people to get the majority of their carbohydrates from whole grains, fruits, vegetables, and legumes, potatoes and squashes, aiming for the complex form of carbs to support blood sugar balance and provide fiber.
- Fats: Crucial for hormone production, cell and brain health, and nutrient absorption, fats provide a power punch for an energy source. Prioritize healthy fats from avocados, nuts, seeds, grass fed butter, extra virgin olive oil, and fatty fish.
Balancing Macros for Muscle Gain
Calculating your customized macros while aiming to gain muscle will take into consideration your age, weight, height and weekly exercise habits. A well-balanced macro breakdown for muscle growth typically falls within these ranges:
- Protein: 30-35% of total calories. Aim for 0.7–1.0 grams of protein per pound of body weight. For example, if you weigh 150 pounds, your daily protein intake would range from 105 to 150 grams.
- Carbohydrates: 40-50% of total calories.
- Fats: 20–30% of total daily calories
Meal Timing & Distribution
- Pre-Workout: Focus on a balanced meal with carbs and protein to fuel your training.
- Post-Workout: Prioritize protein and fast-digesting carbs to aid recovery.
- Daily Spread: Aim for 3-5 meals throughout the day to keep a steady nutrient supply for muscle repair.
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Common Mistakes to Avoid
- Not Eating Enough Calories: A calorie surplus is necessary for muscle growth—ensure you’re consuming more than you burn.
- Inconsistent Protein Intake: Spread protein intake evenly throughout the day rather than loading it into one meal.
- Neglecting Fats: Cutting fats too low can disrupt hormone balance and impact recovery.
- Adjust As Needed: Start with a baseline macro split and tweak as necessary based on progress and body composition changes.
Nini’s Tips for Finding Macro Balance
- Consistency: Change doesn’t happen overnight. I always tell my clients, “we aren’t robots”. With this being kept at the back of your mind, staying consistent is key to achieving your goals.
- Whole Foods First: Opt for nutrient dense whole foods over processed foods. Enjoy a diverse variety of protein, fat, carb and fiber sources that come from whole foods.
- Track Don’t Guess: I highly encourage clients to download a food tracking app to get to learn the caloric densities of the foods they enjoy as well as collect data as to how they are balancing their meals. I personally love MyFitnessPal and the free version is great.
- Reach Out for Help: I offer 1:1 macro coaching to help clients achieve their goals (while never sacrificing foods they enjoy).
Want personalized advice on macro coaching from our in-house Functional Nutritionist? If you are interested in learning more about 1:1 coaching program, book a complimentary call
or send email to nini@rxfitatx.com
