Building muscle is a two part process. The first part is more well known – lift weights, heavy enough to challenge muscle to grow and get stronger. The second part happens in the kitchen. Macros, short for macronutrients, are the nutrients your body needs in large amounts to function properly and, of course, gain muscle. They include proteins, carbohydrates, and fats. Tracking your macros can seem like a daunting task at first, but I’m going to break it down for you in a simple, friendly way. Here’s a user friendly explanation on how to track macros for muscle gain.
Understanding the Big Three
First, let’s get to know our main macro players:
- Proteins: These are your muscles’ best friends. Proteins repair and build muscle tissue, making them a crucial part of your diet. A common recommendation is to consume about 1.6 to 2.2 grams of protein per kilogram of body weight if you’re actively looking to gain muscle.
- I wrote a separate blog article, How Much Protein Do You…., to explain how to calculate your pounds to kilograms to adapt to your personal needs. Please check that out if you need a little help in calculating your personal protein goals.
- Carbohydrates: Carbs are your body’s primary energy source. They fuel your workouts and help with recovery. Plus, they play a role in helping proteins do their job of repairing and building muscle.
- Fats: Often misunderstood, fats are essential for hormone production, including those that help with muscle growth. They shouldn’t be neglected, even when your goal is to lose body fat and build muscle. Eating fats, especially healthy fats, is very necessary to a balanced lifestyle.
How to Track Your Macros
1. Determine Your Caloric Needs: First, figure out how many calories you need to maintain your current weight, and then add a surplus to promote muscle gain. An extra 200 to 400 calories per day is a good starting point. To gain muscle, you have to think of food as the raw materials to create your finished product.
2. Set Your Macro Ratios: A common macro split for muscle gain is 40% carbohydrates, 30% protein, and 30% fat. However, feel free to adjust these percentages based on how your body responds.
3. Use a Macro Tracking App: There are several apps out there designed to make tracking your macros a breeze. MyFitnessPal and Cronometer are great options. Just input your daily food intake, and the app does the rest, breaking down your consumption into proteins, carbs, and fats. My favorite is My Fitness Pal. It’s user friendly and gets easier the more you use it because it stores your previous entries.
4. Read Food Labels: Understanding food labels is crucial. They tell you exactly how many grams of each macro you’re consuming, helping you stay on track.
5. Total up your macros intake: If you’re not using an app, you can still track your macros the old fashioned way. Simply start a notebook and jot down all your meals. You can look up the nutrition facts for foods that don’t have food labels by simply googling, “chicken breast nutrition facts.” For example, a 4 oz chunk of chicken breast gives you about 30g of protein! If keeping track of all your macros is too intimidating, you can always start by just totaling up your protein intake for each day.
Tips for Success in How to Track Macros for Muscle Gain
- Make protein your anchor: Include some protein with every meal and snack. Prioritize tracking protein and make it the anchor of your nutrition strategy each day. This ensures that you will have the building blocks available to support muscle growth after your workouts.
- Prep Your Meals: Meal prepping can save you a ton of time and make tracking your macros much easier. Dedicate some time each week to prepare and portion your meals.
- Listen to Your Body: The suggested macro splits are just starting points. Everyone’s body is different, so adjust your macros based on how you feel and the results you’re seeing.
- Stay Hydrated: Drinking plenty of water is crucial, especially when you’re consuming more protein. It helps keep your body functioning optimally.
- Be Consistent: Muscle gain takes time and consistency, both in your workouts and your nutrition. Stick with it, and you’ll see results.
Wrapping Up
Tracking macros might seem like a science at first, but with a bit of practice, it becomes an invaluable tool in your muscle-gaining arsenal. Remember, the key is consistency and listening to your body. Adjust as you go, and don’t sweat the small stuff too much. Muscle gain is a journey, and tracking your macros is just one part of the adventure. I hope you enjoyed learning a little bit about how to track macros for muscle gain!
