In order to grow muscles you need more than just lifting weights, you need a proper diet, tailored macros and micronutrients for the right purpose.
 
What Are Macronutrients?

 

These are the nutrients you consume every day. The three main macros are:
 
Protein

 
Protein is the main and is contained in meat, dairy products, legumes, it is important for muscle recovery and growth.

Fats



It is the source of energy and is important for hormone production.

Carbohydrates



This is the main source of energy for the body, mainly during physical activity.

Micronutrients



Micronutrients are smaller elements of food that consist of vitamins and minerals for the body to be healthy.

The Importance of Macronutrients in Building Muscle
 


When you understand the importance of these two elements you can improve your results very quickly and burn unwanted fat or gain muscle.

Calculating Your Daily Needs
 

First calculate your daily calorie intake and ancient expenditure, it's easy with a ready-made app on your phone and then it will determine the macronutrients you need.
 
TDEE = BMR x Activity Level
 
Sedentary: BMR x 1.2
Lightly active: BMR x 1.375
Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
Super active (very hard exercise/sports & physical job or training twice a day): BMR x 1.9
 
 Step 2: Set Your Macro Ratios
 
A common macronutrient ratio for muscle growth is 40% carbs, 30% protein, and 30% fat. However, this can be adjusted based on individual needs and preferences.

Step 3: Calculate Macro Grams
 
Once you have your TDEE and macronutrient percentages, you can calculate the grams of each macro you need per day:
 
Carbs: (TDEE x 0.4) / 4 = grams of carbs
Proteins: (TDEE x 0.3) / 4 = grams of protein
Fats: (TDEE x 0.3) / 9 = grams of fat
 
Balancing Your Diet for Optimal Muscle Gain
 


Balancing your diet involves not only hitting your macro targets but also focusing on nutrient-dense foods that provide essential vitamins and minerals. Here are some tips:
 
Protein Sources: Get your protein from chicken or turkey, fish, eggs, dairy or plant-based products like beans and tofu. You can also add whey protein.

Carb Sources: brown rice or oats, fruits, vegetables and legumes.

Fat Sources: Add through avocado, nuts, seeds or olive oil, which are rich in omega 3.
 
Practical Meal Planning Tips
 


Keep an eye on your diet and to make it easier, prepare your food in advance to avoid making wrong choices.
 
Prepare meals in advance to avoid last-minute unhealthy choices.

Accurately measure your portions to ensure you're hitting your macro targets.

Ensure you get a wide range of nutrients by including different protein, carb, and fat sources.

Proper hydration is crucial for muscle function and recovery. Drink plenty of water throughout the day.

Use supplements to fill any nutritional gaps. Everbuild Nutrition offers a range of products like BCAA 8:1:1 to support muscle recovery and growth.
 
Sample Meal Plan
 


Here’s a sample meal plan for a day, based on a 2500 calorie diet with a 40/30/30 macro ratio:
 
Breakfast: Oatmeal with a scoop of Everbuild Nutrition’s Whey Protein Isolate, topped with berries and a tablespoon of almond butter.

Snack: Greek yogurt with honey and a handful of mixed nuts.

Lunch: Grilled chicken breast, quinoa, and a side of mixed vegetables drizzled with olive oil.

Snack: Apple slices with peanut butter.

Dinner: Baked salmon, sweet potato, and steamed broccoli.

Post-Workout: Everbuild Nutrition’s BCAA 8:1:1 mixed with water.
 
Conclusion
 
This is a strong and important instroment with which to achieve your goals, add quality supplements to your regime and you will be even more satisfied.
 
Stay strong, don’t give up and be healthy!


Everbuild Nutrition – Break your limits