Tag: Macros for muscle building

According to the International Society of Sports Nutrition (ISSN), a daily protein intake between 1.4–2.0 grams per kilogram of body weight is sufficient for building muscle when combined with exercise. But focusing solely on protein while ignoring carbohydrates is a common mistake for those wondering, "Do I need to eat more carbs or protein to build muscle?"

Research consistently shows that individuals engaged in resistance training need significantly more protein than sedentary people to maximize muscle growth. For a 70 kg man aiming to build muscle, this means adjusting his dietary intake well above the standard recommendations to support muscle protein synthesis.