Are you tired of being a scrawny, weakling? Do you want to buff up and impress your friends, family, and the occasional stranger on the street? Well, have no fear! This is the article for you. We’ll dive into the nitty-gritty details of which macros will best help you build muscle mass in all its beefy glory.
Protein: The Building Blocks
If muscle were a house, protein would be the bricks. It’s essential that we get enough protein each day so our bodies can repair and grow muscle tissue. But how much should we be consuming exactly?
- General recommendation: 1 gram of protein per pound of body weight
- For example: If someone weighs 150 pounds, they should aim for 150 grams of protein per day
Keep in mind that this is just a general guideline. Depending on individual factors such as age, sex, activity level etc., this number may need to be adjusted.
Sources of Protein
Not all sources are created equal when it comes to protein consumption. Here are some top picks:
- Chicken breast (28g per 100g)
- Beef (26 g per 100g)
- Fish (23 g per 100g)
- Lentils (9 g per half cup)
- Greek yogurt (18 g per 6 ounces)
When possible opt for leaner meats/sources or remove unwanted additions like skin from chicken breasts.
Fats: Not All Bad Guys
Fats often get a bad rep but hear me out – while overconsumption leads to additional fat storage within your body; healthy fats play an important role in energy balance and hormone production which support an optimal environment towards achieving hypertrophy aka building muscles larger than life size proportions 😉
Sources Of Fat
While fat sources tend not to vary all too greatly between individuals; here are some of the top go-to options:
– Avocado (15g per avocado)
– Nuts (7g-10g per ounce)
– Oils – Olive Oil, Coconut Oil etc.
Bear in mind that fat macro gives 9 calories/gram compared to Protein and Carbs that give just 4 calories/gram. Although it plays a supportive role and should be considered when balancing your overall diet plan.
Carbohydrates: Fuel for Your Fire
So fats help produce energy, but carbs? They’re straight-up fuel! When we consume carbohydrates our bodies break them down into glucose which is subsequently converted into ATP or Adenosine triphosphate. This compound helps power muscle contractions during exercise – making it essential towards improving athletic performance while supporting hypertrophy.
Sources Of Carbs
Here are some carbohydrate sources to consider incorporating throughout your daily meals:
– Fruits & Vegetables
Berries (16 g per cup )
Sweet Potato (27 g per Long sized potato)
Banana(24 g per largebanana)
It’s important to note however that there are indeed “good” and “bad” carbs when selecting what fits best with your lifestyle and dietary needs as well.
Suggested Meal Planning Templates:
Alrighty so now you have an idea of how much protein, carbos & fats need to be consumed right…but still at a loss about structuring these requirements suitably let alone compliantly around one another? Here’s where meal planning templates come in handy!
|Scrambled Egg whites with Veges (~150grams)
|Granola w/Yoghurt (~100 grams)
|Protein Oats(~1 serve)
|Apple w/Nutbutter Spread(~1 tbsp)
|Tuna.Cracker SnackRecipe enclosed below!
|Greek yoghurt with mixed nuts(~23 grams of nuts)
|Chicken Breast (~130 grams), Brown Rice & sautéed Spinach
|Quinoa salad + 1 Boiled Egg
|Chickpea curry (~170-200grams)+ Naan bread (44g per piece)
|Sundried tomato hummus w/carrot sticks (~60grams)
|Protein shake blended with banana, almond milk and whey protein powder.
|Boiled Edamame Beans(31 grams per half cup )
|Zucchini Noodles topped With Ground Turkey Spagetti Sauce(less than a pound!) #Zoodle Night
|#Salmon (+ Sweet Potato Fries optional), steamed veggies of your choice. (#Let’s Grill some Protiens)#Veges glazed in Olive oil served with Lamb chops
Please note these suggested meal templates are not prescriptive by any means nor tailored to the individual so adjusting macros ratios aswell as calories is key when adapting this towards your own lifestyle and goals.
So there you have it folks! The breakdown on what macros one can eat to best suit their interests in adding muscle mass; ensuring an overall balanced intake between carbs,fats and proteins – Remember ultimately hypertrophy won’t happen overnight but committing to positive changes over time will reveal noticeable results at whatever stage of fitness journey one finds themselves.Start focusing on including quality rather than just quantity into those dishes!
Hey there, I’m Dane Raynor, and I’m all about sharing fascinating knowledge, news, and hot topics. I’m passionate about learning and have a knack for simplifying complex ideas. Let’s explore together!
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