The first rule of nutrition for weight gain is to increase the caloric content of the diet by 10-15%. Plus, to replenish glycogen stores (the main source of energy for muscles), carbohydrates with a low and medium glycemic index are needed.
Among other things, to maintain optimal hormone production, the body needs various types of fats – and, of course, proteins. However, it is a mistake to think of a diet for gaining muscle mass solely as eating a lot of protein.
The perfect ratio for muscle growth
As for the ratio, when gaining lean muscle mass, we are most often talking about the distribution of calorie content of nutrients in the proportion of 20-25% / 20-30% / 55-60% – or about 2 grams of protein, 0.7 grams of fat and 4 grams of carbohydrates per kilogram of the athlete’s weight.
Note that it’s not just the mathematical proportion that plays a role, but what’s behind the calories – for example, what type of carbohydrates or fats are consumed. The calculation also uses body weight minus fat mass (that is, adjusted for the percentage of body fat).
Among other things, macro norms do not take into account the body’s needs for vitamins and minerals. In particular, strength training involves an increase in the norm of electrolytes (magnesium, calcium, etc.), as well as fat-soluble vitamins (primarily vitamin D and vitamin E).
Macronutrients and Testosterone levels
Testosterone levels are a key parameter influencing muscle gain. Scientific studies show that the ratio of macronutrients in the diet is directly related to the body’s production of this hormone – that is, an excess (or lack) of certain nutrients directly affects testosterone.
An interesting finding is that an excessively high amount of protein in the diet can inhibit testosterone production. This is because when amino acids are broken down, a number of by-products are formed (for example, ammonia and lactic acid) – they are toxins that the body has to deal with.
The importance of fats in weight gain
The aforementioned scientific work also showed that low-fat diets depress testosterone. Athletes, in whose diet the ratio of fats was about 10-15% of calories, had a critically low level of testosterone and other steroid hormones.
In turn, the maximum figures were achieved when fat accounted for 40-45% of calories – however, this was not about gaining dry mass. The type of fatty acids also mattered. Saturated and monounsaturated fats showed a positive effect, while an excess of polyunsaturated fats showed a negative effect.
Recall that saturated fats include animal fats and coconut oil, monounsaturated fats include olive oil and most nut oils, and polyunsaturated fats include corn, soybean, and sunflower oils.
Norms of macros during bulking:
- Total protein – no more than 25% of calories
- Total fat – at least 20% of calories
- The ratio of proteins to carbohydrates – from ¼ to ½
- The amount of saturated fat – 8 to 10g per 1000 kcal
- The amount of monounsaturated fats – 8 to 12g per 1000 kcal
- The ratio of polyunsaturated to saturated – from ¼ to ¾
Omega-3 to Omega-6 Ratio
Omega-3s are needed by the body to fight inflammation and heal microdamage in the muscles. Chronic lack of these fatty acids in the diet leads to a variety of metabolic disorders and, ultimately, to a decrease in immunity. In addition, the ratio between omega-3 and omega-6 also plays a role.
If an athlete’s diet contains a large amount of omega-6 (sunflower and corn oils), the body needs an increased amount of omega-3 to neutralize. In this case, you can either take fish oil or consume vegetable oils containing omega-9, including olive oil and canola oil.
Protein and Carbohydrate norms
Also, a scientific study has shown that it is not the amount of protein in the diet that is important, but the ratio between proteins and carbohydrates. The proportion of ¼ was characterized by higher testosterone levels than ½. In other words, carbohydrates in the diet when gaining muscle mass should be about twice as much as proteins.
The importance of carbohydrates is explained by the fact that glycogen, which is the main fuel for muscles, is synthesized by the body from carbohydrates. In total, about 300-500 g of this substance is stored in the muscles – and a significant part is spent during strength training and the recovery period.
It’s best to stick with low-glycemic carbohydrates, which are better converted to glycogen rather than fat. In turn, carbohydrates with a high GI (for example, maltodextrin) can be consumed immediately after training – they increase insulin levels and stop catabolic processes.
Protein and testosterone
The maximum level of testosterone was observed in those athletes whose ratio of proteins in the diet was about 20-25%. In other words, we are talking about 1.5-2.5 g of protein per kg of body weight. Exceeding these values not only has no additional benefit for mass gain but can also negatively affect the hormonal level.
The composition of the protein also matters. For example, vegetarians need to monitor the presence of essential amino acids in their diet – they are found mainly in meat. However, essential amino acids can also be consumed in the form of supplements, such as BCAAs.
The typical ratio of macronutrients in the diet when gaining muscle mass is 20-25% / 20-30% / 55-60% – or about 2 grams of protein, 0.7 grams of fat, and 4 grams of carbohydrates for every kilogram of the athlete’s weight. At the same time, a lack of fat (exactly like an excess of proteins) negatively affects testosterone levels. The quality of carbohydrates also plays a role, especially when gaining lean mass.