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Pain and Muscle | April 14, 2021

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The essential nutrients

The essential nutrients

What do I need to eat to build muscle ?

Normally, when you think about building muscle, you think protein. and that’s wrong, In order to build muscle you need to eat the three Macro-nutrients (Proteins – Carbs – Fat).

- Protein (25% to 50% of your diet) :
Your muscles are made up of mostly protein and water, so you need to eat ½-to-1½ grams of protein for every pound you weigh to help your body repair and rebuild your muscles into bigger and stronger muscles after you work out.
- Carbs (30% to 60% of your diet):
You need carbs for energy, to help you lift heavier weights, do more reps and sets to keep continually gaining muscle and if carbs are less than 30% of your diet, your body may use the protein you eat and burn off the muscle you already built for energy, making it harder for you to build and maintain muscle.

- Fat (10% to 20% of your diet):
Most of people don’t like to eat fats, they hate them, they always try to avoid them. In fact, the fats should take from 10 to 20% of your diet, so your body can naturally produce muscle building hormones like testosterone. And usually if you are eating the right muscle building proteins & carbs, then your diet will automatically be at least 10% fat.

So to conclude, there’s no magic amount of Protein, Carbs & Fats YOU need to build muscle, You should only use the ratio that works best for you.