Principle 3 Macronutrient distribution

You will notice that we have suggested a specific calorie split. You certainly don’t need to follow this guidance. Remember point number two is the most critical when looking at building muscle.

However, we’ve found that sticking to something similar to the below will allow you to stack on muscle, stay lean, have good amounts of energy for training sessions, and not feel restricted in any way.

MacronutrientReason for the % distribution
30% ProteinTo build muscle, you will need to consume a lot of protein. When we train, we “break down” muscle fibres. We want to regenerate those fibres through diet and recovery so they grow back bigger and stronger. Protein contains amino acids which are the key building blocks for this process to happen.
40% CarbohydrateTo build muscle, your training will need to reflect the goal. Consuming adequate amounts of carbohydrates can help you prepare and recover for multiple sessions each week. Additionally, including carbohydrates around training sessions can lead to better quality and performance during the session itself. Carbohydrates can also contribute to better sleep quality which in turn will enhance recovery and growth. Check out our smart carbs list for some more guidance here.
30% FatsNumbers can always vary slightly depending on individuals, but universally speaking, it can be beneficial to keep fats over 20% of total energy intake. It’s especially important for building muscle as fats yield more energy/gram, making it a little easier to reach that desired calorie surplus. Check out our guide to fats to get a little clearer on this. 


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