Part of your new muscle-building lifestyle involves changes in the food that you eat, and getting the right balance of macronutrients will help your body do what it needs to do in order to grow muscle so you can reach your goals.
For that reason, in this article, we’re going to detail the three macronutrients and let you know about how many of each you should be consuming every day.
Before we get too much into diet, keep in mind that every body is different, and what works for one person probably will not work for another.
That’s why these are just guidelines. We suggest that you track your food intake at the beginning of your journey and make adjustments as necessary until you’ve established the perfect balance for you.
Without further ado here are the three macronutrients:
Macronutrients #1: Protein
This is the most important macronutrient for muscle building because it’s needed to build muscle. Proteins are made up of amino acids, and they are used by the body to rebuild & heal damaged muscles, among other processes in the body.
So, keep in mind that if you want your body to build muscle fast & quickly and effectively, you’ll have to make sure that you’re getting enough protein in your diet every day. For most people, 30% of your calories should be coming from protein every day. The best sources of protein include milk, meat, beans, seafood, and eggs, seeds and nuts, beans and legumes…etc.
If you are worried about not getting enough protein from food, you may consider adding a protein supplement that can help you reach your daily protein goals.
Macronutrients #2: Fat
There are four types of fat (monounsaturated fats, saturated fats, trans fats, and polyunsaturated fats). and getting the healthy kinds will help you build muscle fast. In fact, Fat helps build muscle by aiding in the recovery process. It also helps in a number of processes in the body that keep you healthy overall, including hormone production and heart health.
As you stay healthy by getting plenty of healthy fats, you’ll be able to exercise more. Fat generally should make up around 30% of your daily caloric intake.
Be sure to focus on essential fatty acids and unsaturated fats which are both healthy. You can get these from fish, avocados, nuts, and seeds. Trans and saturated fats which come from margarine, vegetable oil, and animals, should be avoided at all costs, because these fats will only do damage to your body.
Macronutrients #3: Carbohydrates
Despite this macronutrient is getting a bad rap recently, carbohydrates are essential for your health and an important part of your bodybuilding journey. These carbohydrates are the source where you get your energy from, which you need to get in your workouts.
While simple carbohydrates like sugars are not good for you and will promote fat storage, complex carbs will give you the energy you need and actually encourages fat burning.
The remaining 40% of your daily caloric intake should come from carbohydrates. These will come from things such as: whole-wheat bread and pasta, starchy vegetables, green vegetables, and beans.
In fact, most of these foods contain also a number of other necessary vitamins and minerals that will help you maintain good health.