How Much Protein, Carbs & Fats Do I Need to Build Muscle?

carbs, protein fats needed to build muscle


Many studies verify You ONLY need .64-to-.82 grams of protein per pound or 1.4-to-1.8 grams per kilogram to build muscle. Your muscles are made up of mostly protein & water. Protein repairs and rebuilds your muscles into bigger and stronger ones.

Type your weight in the box & then click enter to See how much protein you need to build muscle,

Type in how much you weigh here →

You ONLY need -to- grams of protein per day to build muscle

Important! Forget about creatine, carbs, fats or any other supplements. Protein is the only thing you can take that is going to actually build muscle. Steroids only work because they help your body synthesize more protein so,

Do you really need carbs & fats?

Carbs and fats aren't required to build muscle but it's easier to build muscle with them for 4 reasons.

1. Energy

Carbs are stored in your muscles as glycogen. Glycogen is your muscles MAIN source of energy for lifting heavier weights, doing more reps, and/or sets. IF you don't eat enough carbs,

You may not have the energy to lift enough weight, do as many reps and/or sets to get enough progressive overload to build muscle.

Please Note → Not being able to lift heavier weights, do more reps and/or sets can also be due to other factors like not getting enough rest between sets, not enough recovery time between workouts, not drinking enough water and/or lack of motivation

2. Your Muscles Will Look Bigger

Carbs actually make your muscles look bigger. Carbs attract more water into your muscles blowing them up like a balloon and after water and muscle protein,

 Muscle glycogen is one of the largest contributors to muscle mass in your body. If you don't eat enough carbs… Your muscles wont look as big as they actually could.

3. Carbs Are a Poor Man's Creatine

4. Testosterone

At least 15% of your diet needs to be fat so your body can naturally produce more testosterone

Exactly how many carbs do you need?

There is no magic number of carbs required to build muscle (the guys in this study built muscle on an almost ZERO carb diet) → Use trial & error to see what works best for you while following these basic guidelines,

Use this tool to see exactly how many carbs, protein & fats you need

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