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Did you know that balancing macronutrients in your diet, especially when building muscle mass, is key to getting the right results? While it’s true that a caloric surplus is needed to build muscle, shoveling in empty, worthless calories from sweets or fast food won’t get us closer to our goal. What’s more, it can negatively affect our health. Say NO to empty calories and calculate the right amount of protein, fats and carbohydrates for your body. This knowledge will allow you to plan your meals with valuable snacks and supplements that will guarantee success and kill monotony. What products are worth having in your pantry?
Macronutrients in the diet
Before we move on to specific products, it is worth mentioning at the outset the energy balance and the distribution of macronutrients. How to properly calculate their weight?
The starting point is always the goal – if it is to build mass, then when calculating daily calories you should anticipate a surplus. Having a daily caloric value to distribute, it is necessary to recalculate the content of individual macronutrients:
- Protein – its amount should be converted proportionally according to one’s weight. In this case, you should take 2 – 2.2 g of protein per kilogram of body weight (for example, for a 60 kg woman, this will be 120-132 g of protein),
- Fats – their amount should be about 20-25% of the daily calories,
- Carbohydrates – their compactness should correspond to the remaining daily calories to be distributed (remembering that 1 gram of carbohydrates is 4 kcal).
Macronutrients should be balanced differently for those who are inactive, reducing weight and building muscle mass, but regardless of their dietary percentages, it makes sense to go for healthier products designed to keep the body working properly.
Protein conditioner in a variety of flavors
In a shake, in oatmeal, in protein ice cream or pancakes – protein nutrition is not only nutritious and provides a proper supply of protein, but it is also very tasty, so it will allow you to add variety to even the simplest meal. Taking care of the correct protein balance is important from the perspective of anabolic metabolism, which occurs more efficiently in a protein environment, while reducing catabolic metabolism. Protein is the building block for muscles, and providing it at the same time strengthens muscle fibers. Have a supply of protein supplements always on hand, and you are sure to provide your body with the right amount of protein even when you don’t have time to prepare a balanced meal.
Check out the range of protein supplements from leading manufacturers, which are available in many flavors: https://wxnlabs.com/k/odzywki-bialkowe/
Ready-made, wholesome meals
Do you cook on a daily basis, but there are times when you lack time? Healthy ready-made meals are a great alternative, and by having them on hand at home, you will certainly avoid spontaneously ordering high-energy meals or reaching for unhealthy snacks. Stocking up on a variety of meals in your favorite style – for example, Mexican or Asian, will make it easier to take care of the macro and will be helpful during the period of building muscle mass or reduction.
Check out the finished dishes: https://wxnlabs.com/produkt/allnutrition-fitmeal-mustard-420g/
Sweetener without the calories
Everyone sometimes craves something sweet, but sugar or honey provide a high amount of calories from simple sugars, which have no additional value besides energy. It is definitely better to allocate this pool of calories to carbohydrates, which provide satiety, and also contain vitamins and minerals. When preparing sweet snacks, it is worth reaching for sweeteners that have zero kilocalories. A great product that tastes good in both cold and hot desserts is erythrol. It’s worth having it in your pantry so that when you need a sweet taste, you don’t reach for snacks that will negatively affect the process of working on your figure.
Meal planning, as well as a stockpile of products with a long shelf life, help to ensure proper macro on a daily basis. Make sure you always have quality fats on hand, such as olive oil, nuts or peanut butter, carbohydrates such as rice, potatoes or pasta, and protein – meat, cottage cheese or the aforementioned protein supplement. In this way, you will always create a meal that will provide energy for the body and the nutrients necessary for the body’s chemical transformations.
