This body type is characterized by shorter limbs, a stocky build, and an overall pear or round body shape.Įndomorphs have a slower metabolism and accumulate fat rapidly, so they’ll need to keep carbs on the lower end.
Moderate protein and fat should round out the remainder of the diet.Įndomorphs are the softest of the three body types because they naturally store more fat, especially around the midsection and hips. Mesomorphs can tolerate a moderate amount of carbohydrates because they can store substantial muscle glycogen. Though mesomorphs are naturally on the leaner side, they accumulate fat more readily than ectomorphs. This structural type is characterized by broad shoulders, defined musculature, and a solid bone structure. Mesomorphs are often referred to as the genetically gifted body type because they are naturally muscular with lower body fat. Moderate protein and lower fat typically work well for this body type. An ectomorph loses fat easily, often without trying, because of his or her incredibly high metabolism.Įctomorphs require a higher percentage of carbohydrates due to their high metabolisms and difficulty putting on mass. This structural type is characterized by smaller joints and bones, narrow shoulders, a smaller chest, and naturally low body fat. Lifters with this body type are often labeled hard gainers. Slender and almost lanky, ectomorphs have a difficult time packing on quality muscle tissue. Optimizing your macros for bodybuilding depends largely on the type of body you have, so before you start planning your diet, determine whether you’re an ectomorph, mesomorph, or endomorph. Body Typeĭid you know there are three distinct body types? Here’s what to consider when structuring your bodybuilding macro ratio and calculating macros. Your unique ratio depends on several factors, including your body type, gender, and fitness goals. There is no such thing as a one-size-fits-all macronutrient ratio for building muscle. Optimizing Your Macronutrient Ratios Depends on Several Factors Though you can certainly build muscle on a low-carb or low-fat diet, you may not see the rapid results you’re looking for. To achieve the best muscle-building results for your unique physiology, eating the appropriate ratio of macronutrients at the appropriate time is key. It also helps your body absorb fat-soluble nutrients and synthesize protein to form new muscle tissue. Fatĭietary fat is essential for lean muscle building because it plays a central role in your body’s production of critical hormones that stimulate muscle growth and fat burning. The stored form of carbohydrates, glycogen, is what your muscles burn for fuel during an intense training session. When you eat carbs, your body not only burns them for immediate fuel, but it also stores them away in your muscle tissue for later use. CarbohydratesĪccording to many experts, carbohydrates are a muscle-builder’s best friend. When you force your body to function this way, you won’t gain muscle as efficiently as you would by including adequate protein in your daily diet. Without enough protein in your diet, your body must recycle the amino acids that are already in your system to repair those tiny tears. Protein consists of 20 different building blocks called amino acids, which help your body to rebuild and reinforce the tiny muscular tears you create when you lift weights. So, if you’re trying to gain muscle, you need to be diligent about your protein intake. Protein forms the foundation of each muscle in your body. Here’s a quick overview of the roles of each of the macros. ‘Macros’ is simply a shortened version of the term ‘macronutrients’, which are the protein, carbohydrates, and fats that comprise the foods you eat.Įach macronutrient serves several specific purposes in your body, but they all work synergistically to help you pack on muscle. Let’s take a look at how you can calculate macronutrients and promote lean muscle growth. So how do you go about setting up your bodybuilding macros to pack on quality muscle tissue without gaining too much fat? If you’re not structuring your diet correctly, your muscles won’t have the raw materials they need to build you the body of your dreams. When it comes to muscle building, the weights are undoubtedly important, but there’s nothing more crucial than proper nutrition. Are you trying to gain muscle mass, but you feel like you’re hitting a wall? Are you lifting heavy and eating plenty of protein, but you’re just not seeing the progress you want?
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