Optimum macros for lifting and recovery

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jjcagefighting
jjcagefighting Posts: 4 Member
in Getting Started
What do you adjust your macros ratios to on here for optimum recovery from heavy lifting or hypertrophy training?! Do you 40/30/30 or 30/40/30 or something different??!

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  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
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    I don't do macros by %, I work out the grams of protein and fat, then carbs fill in the rest of my calories (so carbs change depending on my goals)
  • StealthHealth
    StealthHealth Posts: 2,417 Member
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    ^^this 100%
  • jjcagefighting
    jjcagefighting Posts: 4 Member
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    livingleanlivingclean wrote: »
    I don't do macros by %, I work out the grams of protein and fat, then carbs fill in the rest of my calories (so carbs change depending on my goals)

    Can you explain more in depth how you calculate your protein and fats??!!
  • sardelsa
    sardelsa Posts: 9,812 Member
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    Since % can vary greatly depending on calorie intake, I go by grams per lean body mass.
    Protein: .8 to 1g
    Fats: .35 to .6g
    Carbs: The rest
    Again, optimal is going to vary based on personal preference, you may have to play around with the ratios to see where you feel best, but these are the typical minimums I see
  • sijomial
    sijomial Posts: 19,811 Member
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    When I was tracking I set my goals to be:
    1g of protein per lb of estimated lean body mass as a minimum.
    0.4g of fat per lb of bodyweight as a minimum.

    Rest of daily calorie allowance could be filled with whatever macro I wanted or needed on the day.
    Far less restrictive than set ratios or percentages.

    Personally the less restrictive the diet the happier I am and the more successful I am.

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