I read that 50/20/30 is a good macronutrient ratio when training. But is this safe all year round? What is a good ratio to follow when trying to build more muscle mass without putting on fat? Should I be taking in more carbs in order to build more mucsle ( I have read that muscles need carbs Post workout in order to fully benefit from protein)? Also, should starchy carbs always be cut out of the last meal of the day, whether prepping for a contest or maintenance?


Thanks

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I think right now you have to put on some size and weight post contes, but still the weight increases should be gradual, so that much of that weight does not become fat. But increasing the carbs and dropping the protein a bit is your best best in the offseason, and even increasing your fats a bit too, as this will be helpful to gaining more lean mass, during a calorie restricted diet, protein being higher can help to retain lean mass a little and burn fat easier, but in the long run carbs are best at helping you to increase lean mass and keep it. Now the increases should be small ones and then adjust accordingly as your cals are increased because your bodytype will have a lot to do with how far you can take those carbs.

It's really a little bit of trial and error with the carsb but little increases every couple of weeks wil help you to gauge whther the fat is creeping up too fast, I mean there will be some fat % increase because you can't stay at the bodyfat % you were at for the show.

I hope this helps.

I have a different opinion. There are only 2 essential macronutrients- amino acids and fats, hence the terms essential amino acids and essential fatty acids. There is no such thing as "essential carbohydrates" (CHO). You can definitely eat all year on a 50/20/30 split. There is nothing unsafe with such an approach. If you keep your calories high enough, and train correctly, building muscle will not be a problem.

The important role of CHO in post exercise nutrition is for glycogen repletion, not protein synthesis. Adding protein to CHO after exercise increases the rate of glycogen repletion. Adding CHO to a standardized amount of protein does not increase the rate of protein synthesis-
http://ajpendo.physiology.org/cgi/content/abstract/00135.2007v1

Thanks so much for both of the replies! Just to clarify, I know pre and post workout carbs are essential, but is it OK for muscle synthesis to keep the carbs lower or eliminated thoughout the rest of the day? Are fats and proteins more important at building muscle than carbs are? Oh, and I have one more question, when you say essential fatty acids, are there certain EFAs you would recommend over others? For example, poly vs mono? Olive oil vs Udo's oil? Are almonds a good source? THanks again for your reply

Thanks

I believe that all the sources of fats there are all good and will have lots of good unsaturated fats in them.

But i also believe in having carbs in your diet, 20% is so little unless your body does not manange them that well, but carbs are very imprortant to protect a NATURAL body from muscle breakdown. And cars do not turn into something different in the end of the day, just as along as they are not al jammed into one meal at the end of the day where the body will not be able to process them. It's good to balance the meals for the most part with maybe lsightley more carbs around the workout and breakfats, just as long as the total cals for the are not overly excessive, where carbs will be converted to fats and then stored when glycogen stores are full.