The macronutrients protein, fat and carbohydrates provide the body with energy. For optimal muscle building, covering your daily needs is crucial. You can read here how much fitness fans should eat and which foods are suitable for this.
Macronutrients are nutrients that provide energy to the body. These include fats, proteins and carbohydrates. They form the essential components of all foods. We automatically absorb them through food. If you pursue a specific fitness goal, you may have an increased need for certain “macros,” as the nutrients are shortened. If you want to build muscle, you should pay attention to a certain nutrient ratio.
Why protein is important for building muscle
To optimally build muscle, the body must synthesize more muscle protein than it breaks down. For this reason, anyone who wants to build muscle needs to ensure that they are consuming enough protein in addition to consistent training.
Numerous studies confirm the important role of protein (energy: 4 calories per gram) in building muscle. For example, a study published in the journal Nutrients showed that protein intake has been shown to promote additional gains in lean body mass beyond those seen with resistance training alone.
According to studies, the optimal daily amount of protein per day for strength athletes is 1.4 to 2 grams per kilogram of body weight. For optimal muscle building, a man weighing 100 kilograms would have to consume 140 to 200 grams of protein every day. Another recommendation is to consume 20 to 40 grams of protein per meal, approximately every 3 to 4 hours.
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The timing of protein intake is also crucial: protein intake shortly before and shortly after muscle training promotes muscle building. It is therefore recommended, for example, to have a protein-rich snack before and immediately after training (e.g. protein shake, nuts) and a balanced meal no later than one to two hours after the workout.
A 2023 study suggests that giving your body even more protein beyond the recommended amount doesn't provide much additional benefit. For this purpose, people were examined over a period of 16 weeks who trained four times a week and had to consume either 1.6 grams of protein per kilogram per day or 3.2 grams per kilogram. For those who ate more protein, there was no improvement in muscle gain, body fat loss, strength, or number of repetitions performed. The researchers also found that higher protein consumption had no negative effects on kidney and liver function.
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Carbohydrates and strength training
One of the most important tasks of carbohydrates (energy: 4 calories per gram) in the body is to provide energy during aerobic and anaerobic exercise - including muscle building training. With the help of carbohydrates, also known as carbs, the important proteins can also be saved. Carbohydrates are important for maintaining performance during training and with regard to the ability to regenerate.
According to sports science recommendations, during phases of intensive (strength) training, the daily carbohydrate intake should be 10 grams per kilogram of body weight (Source: Freiwald/Greiwing. Optimal strength training. Page 164). For classic muscle building training, the recommendations are slightly lower at 2 to 6 grams of carbohydrates per kilogram of body weight.
Before strength training, carbs with a low glycemic index (GI)* should be consumed (e.g. fructose, lentils, white and red beans, apple), and after strength training carbohydrates with a high GI (e.g. glucose or glucose, carrots, honey, whole grain bread, rice, banana).
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Fats
Fats have a calorific value of 9 calories per gram. According to studies, those who consume too little fat risk a number of health problems, including reduced hormone function and low testosterone levels. Both can slow down or prevent muscle growth. The recommendations for building muscle are to cover the nutritional needs of protein and carbohydrates and to cover the remaining daily calorie needs through fats. A daily intake of around 1 gram of fat per kilogram of body weight is considered a minimum. A bodybuilding study recommends a macro proportion of 15 to 20 percent fat alongside 25 to 30 percent protein and 55 to 60 percent carbohydrates.
To build muscle you should mainly rely on (poly)unsaturated fatty acids, e.g. B. fatty fish, chia seeds, walnuts, almonds, virgin olive oil, nut butter and avocado. Only consume animal foods such as meat and dairy products in moderation.
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Table: Macronutrient distribution for optimal muscle building
Macronutrient (energy) |
Recommended daily amount |
Protein (4 kcl per gram) |
1.4 to 2 grams per kilogram of body weight |
Carbohydrates (4 kcl per gram) |
2 to 6 grams per kilogram of body weight |
Fat (9 kcl per gram) |
*remaining amount of energy after deducting carbs and protein from the daily calorie requirement; 1 gram per kilogram of body weight |
Nutrition for muscle building: Pay attention to calorie intake and hydration!
Another point that shouldn't go unmentioned here: In order to build muscle mass, the body needs more energy than it uses. A slight calorie surplus of around 300 to 400 calories is a guideline for men, while for women it is slightly lower (150 to 300 calories).
And last but not least: Water plays a crucial role in general health and performance; it influences numerous metabolic processes and the supply of nutrients via the blood. A sufficient supply of (muscle) cells with water is a basic requirement so that muscles can be built optimally.
Read more: How much muscle mass can you build in a month?
Foods that support muscle building
Due to the above-mentioned recommendation of protein, carbohydrates and fat, certain foods are particularly suitable for supporting optimal muscle building. We have listed some here:
Eggs
lowfat quark
chicken breast or beef
tofu
Salmon, herring or mackerel
avocado
native olive oil
nuts
oatmeal
rice
Starchy vegetables such as potatoes, beans, lentils or corn
Water
Incidentally, for the vast majority of amateur strength athletes, it is not necessary to cover their macronutrient requirements through supplements. A balanced diet is sufficient and is more cost-effective.
The author is a former competitive athlete, certified ski instructor and fitness trainer (B license).