As Popeye Once Said : Know Your Macro’s If You Wants To Grows!

Popeye always has been the man when it comes to nutrition, spinach, olive oil etc etc. So he is living (fictional) proof that nutrition, and more precisely your macronutrients, play a significant part in the acquisition of lean mass.

The Food Standards Agency (2008) states the general recommendation for macronutrient ratios (Protein, Carbs and Fat) are around 50: 35: 15. Therefore you should try to get approx 50% of your calories come from carbs, 35% from fat and 15% from protein. In order to favourably shift this macro ratio to muscle building, try a 40% carbs, 30% fat and 30% protein ratio. For an average 2500kcal diet, this would equate to approx 1000kcal from carbs, 750kcal from fat and 750kcal from protein.

 

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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