Want to build muscle size, maintain muscle mass or get lean? Eating the right macronutrients and hitting the ideal macronutrient ratios in your muscle building diet plan will help you reach your goals faster!

Your body type, metabolism and training program will all have an effect on your ideal macronutrient ratios however these can be used as a guide, remembering they may change as you move through different muscle phases.

As a start, bring it back to basics by focusing on the importance of the three macronutrients – protein, carbohydrates and fat.

The best macronutrient ratios to fit your muscle goals. 

If you want to build muscle size and bulk up your diet will have a higher carbohydrate ratio.  If you want to maintain muscle mass your diet plan will contain moderate levels of carbohydrate and to get lean and ripped you should be consuming a higher protein, lower carbohydrate macronutrient ratio.


Macronurients explained:

macronutrient ratio #1 Protein


If you want to build muscle size, maintain muscle mass or get ripped there’s nothing more important you can add to your muscle building diet plan than protein.  Amino acids are the building blocks of protein.  Delivering your body a constant supply of amino acids throughout the day is essential for optimum muscle growth.  Good sources for your muscle building diet include, lean beef, chicken, fish, eggs, dairy and a protein shake.

macronutrient ratio #2 Carbs


If you want to gain muscle size carbohydrate is the key macronutrient for gains. Even when your goal is to get ripped and lean you need carbohydrates for fuel and energy during your workout. Examples of good carbohydrates for your muscle building diet include whole grains, sweet potatoes and whole wheat pasta.

macronutrient ratio #3 Carbs


Many people are wrongly advised to stay away from fat in their muscle building diet because fats are so calorically dense (9 calories per gram). However healthy fats are a great source of energy in the body.  Healthy fats to include in your muscle building diet are avocados, nuts, egg yolks, medium-chain triglycerides (coconut oil), and omega-3 fatty acids (salmon, and other fish), chia seeds, tofu and edamame.

How can supplements help you hit your macronutrient ratio?

Often it is hard to hit your macronutrient ratios with just food alone.


Want to Build Muscle Size & Bulk?

Try Vitalstrength Extreme Rapid protein.   Rapid contains 50% carbohydrates and 42% protein, making it an ideal food for gaining weight and muscle size fast.


Want to Maintain Muscle?

Try Vitalstrength Pro-Muscle Protein.  Pro-Muscle is high in protein, packed with muscle building amino acids and contains complex carbohydrate energy to fuel your growing muscles.

Vitalstrength Hydroxy Ripped Protein PowderWant to get lean and Ripped?

Try Vitalstrength Hydroxy Ripped.  Ripped is a high protein, low carbohydrate formula that also contains thermogenic fat burners to help you get ripped faster.


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