Food provides us with energy and the nutrients we require for repair, growth, and development.
So, how much protein, carbs, and fat should a strength trainer consume in order to gain lean muscle and keep bodyfat low?
The Institute of Medicine determined that an acceptable macronutrient distribution range for active people is as follows: carbohydrate (45 percent -65 percent), protein (10 percent -35 percent), and fat (10 percent -35 percent) (20 percent -35 percent ).
Because our bodies are unique, no perfect macronutrient ratio applies to everyone. However, by determining our body type, we can get a good idea of how to balance our carbs, protein, and fat.
Each body type, ectomorph, mesomorph, and endomorph, has a different metabolic rate and hormonal response to food.
Ectomorph
This body type is known as a 'hard gainer.' People who are naturally slimmer have a faster metabolism and a higher carb tolerance. They can eat more junk food than most people and get away with it most of the time.
Their typical macronutrient split could be carbs (55%), protein (25%), and fats (20%).
Mesomorph
People skinny and heavier dudes despise. They appear to get in great shape with less effort because they have a naturally athletic physique with more muscle mass. Moderate carbs with a higher protein-to-fat ratio. A typical ratio would be carbs 45 percent, protein 35 percent, and fats 20%.
Endomorph
People with these body types can easily pack on muscle, but they have a larger, rounder frame and may struggle to lose weight. Their diet should consist of fewer carbohydrates and more protein and healthy fats.
Carbohydrates account for 35% of the total, protein accounts for 35% of the total, and fats account for 30% of the total.
These are only averages, and the ratios can be adjusted based on the specific goal at the time. For example, an endomorph who wants to lose weight may reduce carbs to 10-15%, increase the number of protein foods, and add a few more healthy fat food sources.
Alternatively, a mesomorph who is neither fat nor thin but wants to develop a six-pack may reduce carbs so that the body turns to fat stores for energy.
Adjust your protein, carbs, and fats to fit whichever category you fall into, or if you're split between two. If you're overweight and have a larger frame, it makes sense to limit your carbohydrate intake, whereas if you're too thin, you can eat more frequently to help you gain weight.
Carbohydrates: eat more 'complex' carbs and fewer simple carbs. Consume plenty of vegetables, fruits, whole grains, brown rice, beans, legumes, and so on.
Protein sources include meat, poultry, fish, dairy products, eggs, and plant-based foods such as quinoa, buckwheat, and hemp seeds.
Trans fats (fried foods, margarine, etc.) should be avoided as much as possible. Fish, crude animal fat, coconut oil, olive oil, plant foods like nuts, seeds, olives, avocados, eggs, and dairy are all good fat sources.
CHECKLIST
Carbohydrates are the body's primary source of energy.
They are classified into two types: 'complex' (the good guys) and simple (the bad guys) (the bad guys).
The best carbohydrate sources are vegetables, fruits, whole grains, brown rice, beans, legumes, nuts, and seeds. Stock up on these.
Cakes and cookies, pastries and desserts, white bread, white pasta, and white rice is the worst carbohydrate sources. Restriction on these.
Protein helps build muscle because its primary functions are tissue repair and growth.
This process is completed by amino acids, which make up protein. Meat, poultry, fish, dairy products, eggs, quinoa, nuts, seeds, and plant-based protein powder supplements are all excellent protein sources.
Not all fats are bad for us. Despite years of misinformation about saturated fat being unhealthy, it is now argued that it plays important roles in our bodies, such as boosting the immune system, hormone production, and bone strength.
Fish, crude animal fat, plant foods such as nuts, seeds, olives, avocados, eggs and dairy, olive oil, and coconut oil are excellent fat sources. Avoid these fat sources: fried foods like fries, crisps, cakes, margarine, processed snack foods, and vegetable oils like sunflower, corn, and canola.
The naturally slimmer 'ectomorph' body type has a faster metabolism and a higher carb tolerance. Their typical macronutrient split would be carbs 55%, protein 25%, and fats 20%.
The'mesomorph,' or naturally athletic body type, would eat carbs 45 percent of the time, protein 35 percent of the time, and fats 20 percent.
Carbohydrates should be limited for the 'endomorph,' who has a larger, rounder frame and easily gains muscle. Their typical ratio would be carbs – 35%, protein – 35%, and fats – 30%.
