So what's the optimal carb/fat/protein ratio for strength training?

Or realize that ratios are retarted

Depends what else you do in life.

Assuming you do nothing physical like most "fit" people on here (lol) then;

20 carbs
40 fat
40 protein is a pretty good target.

If you do a lot of other physical activity then up the carbs to 40, fat to 20 and protein 40.
(this does not mean less total fat. Just more carbs)

for me personally 70% carbs 20% protein 10% fat works best
optimal macro ratios are a meme because they're different for everyone. especially because of different activity levels some people simply need more energy

Serious reply. Don't start with macros percentages.
1. Figure out our calorie target
2. Figure out protein target in grams (I aim for 1g/lb but others swear by more or less).
3. Put together a plan that hits protein target. And includes any other foods you want to eat (personally, I always start day with oatmeal, like sautéed veg, and like a little chocolate in PWO). Your protein sources will include non-protein calories.
4. Then input healthy foods that will round out your calorie total without too much fat. Nobody knows for sure how much fat to get but I think most people try to stay under 35 or 40%.
For me this ends up being about 27% protein, 30% fat, 43% carb.

If you're not bulking:
1.2g protien/pound of body weight
1.4g carb/pound of body weight
.3g fat/pound of body weight

>1.2g protien/pound of body weight

are you serious?

Thanks
So I'll need 150g of protein and that'll be around 25/25/50 ratio
I needed that for myfitnesspal

nevermind, i misread that

>people who do no exercise should get 40% of their calories from fat and protein
>only people who exercise intensely should eat carbohydrate

wat

Do whatever ratio works for you. But my point is that I think hitting your protein and other goal foods is more important than a set amount of carbs or fat as long as you don't get retarded carried away on either. If your protein sources throw your 25-50 out of whack don't sweat it (I eat a lot of eggs and dairy so I couldn't do low fat).

carbs are underrated, you need them to grow

This doesn't add up. If you set each to an amount based on weight you won't hit a calorie goal.

GOAT method:
1.2g/lb of lean body mass protein
.3g/lb day fat
Reach your remaining calorie goal with any combination of carbs and fat that you prefer.

And healthy carbs like fruit improve recovery with their anti-inflammatory properties

nutritionfacts.org/video/reducing-muscle-soreness-with-berries/

.78g protein per pound TOTAL body mass.
.35g fat for every pound TOTAL body mass.

Fill the remainder with carbs.

For me it ends up being 35% protein, 30% fat, 35% carbs.

It may be different for you, depending on body composition, and caloric goals

Word
Not to mention fiber (soluble and insoluble).
Not to mention satiety.

.82g/lb protein, 45g fat minimum, the rest carbs

This.

bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

1g protein per lb of bw
2g carb per lb of bw
1/3g fat per lb of bw
not for bodybuilding btw it just help you recover the fastest and gain strength at a good pace

>implying the macros for optimum health and recovery are different than the macros for optimum body composition

Your fat doesnt make you healthy or strong, you powerlifting fuck

No reason for any sane fitness educated individual to be above 15% ever.

High protein
Medium carbs
Medium fats

Just eat fairly clean and you'll be fine. People get too wrapped up in their macros.

>fell for the eating clean meme
>oesnt track his macros to ensure optimum levels of fats and preotine
I shiggery hope you guys diggery

>implying the macros for optimum health and recovery are different than the macros for optimum body composition

Yeah, it's not like caloric/protein restriction extends lifespan in several animal models...

barbellmedicine.com/nutrition/7-rules-to-optimize-protein-intake/

relax pls
its a simplified football diet but thx for calling me power lifter

I agree with everything in this article except nutrient timing.

If anything protein bioavailability goes up, if all protein intake is consumed in a single bolus.

Granted the only study on that was on neo-natal pigs who didnt even lift, so it might not translate to human strength athletes, it is well known that meal frequency/timing is bunk.

That's fucking retarded.

40-45% carb
20-25% protein
30-35% fat

Protip: on Veeky Forums, powerlifter just means fat.

P.s. You can have a garbage total of 400 (lbs) and still be a ""powerlifter"" if you train powerlifting exclusively. It is a compliment in your mind only

That's horrible and way too much protein and way too little fat and you should feel bad for advocating that.

Nothing wrong with excess protein if you can afford it.

It is just expensive carbs at that point

There's literally no point behind eating so much protein.

>it is well known that meal frequency/timing is bunk.
what? did you read the part about mps refractory period?

I've seen a shit ton of poeple posting differences.

I thought maximum protein intake was like
1.5g / Lean Body Mass?

Are you so certain?
m.youtube.com/watch?v=BZpYH3HegiI

Yes, and everyone from jim stoppani and martin berkhan to dr. Eric helms and dr. Mike israetel will agree that meal frequency is bun

See

"Eat at least 4 balanced and spaced meals per day." -israetel

what the fuck do you even mean with "meal frequency is bun"?

You should already know:

1. How many total calories you need
2. How many grams of protein you need

1 gram of protein = 4 calories. From that, you should be able to calculate what percentage of total calories is protein.

The ratio between carbs and fats is less important, and can be adjusted as you go, really just based on how you feel.

>1.1g/lb protons

dyel?

more protein and lower carbs = less testosterone

ncbi.nlm.nih.gov/pubmed/3573976

50/30/20 protein carbs fat

>and were accompanied by parallel changes in sex hormone binding globulin

Total test doesn't tell us anything, what were the differences in Free test between the two diet groups?

By the 1g protein/lb muscle I'm at 160g/protein entirely through beachcliffe sardines in mustard sauce

That puts me at 10 cans per day

This translates to 1400 calories

But I'm cutting so I'm down to 1800 calories/day

So the rest I fill with carbs

The sardines are full of oil so that's 8g fat/ can which puts me at 80g fat

Remaining calories i eat are all carbs

So this was yesterday (costco just opened so I ate a shit ton of plums for really cheap)

......You ate 13 plums and 10 cans of sardines yesterday?

Yeah so what?

enjoy ur mercury

Sardines don't have much mercury, that's why I switched to them from the tuna I was eating

4+gr/kg protein
6+gr/kg carb
90 gr fat of which 2/3rd saturated+monounsaturated, 1/3rd poly unsaturated including 1:1 omega3:omega6 ratio

>protein>fat>carbs
>50-60%
>30-40%
>fuck carbs they get leftovers

How do you eat like that?

Do you not have a gag reflex?

35 carbs, 35 brotein, 30 fats. Dont lower yor fats if you want to lose weight. You need it for optimal test and organ functionality. Just lower carbs. Carbs is just prime fuel for energy exertion. Protein for recovery/muscle building. 30/40/30 is good too.