What's a good macro ratio for mass?

A 40% carbohydrate, 30% protein, and 30% fat split is one effective approach for gaining mass; the cited study compared this ratio with a lower-protein diet, and the guest described it as a ratio with supporting evidence. 1

• Around strength workouts: A 1:1 protein-to-carbohydrate ratio is a useful starting point—for example, 35 g of each—taken before, during, or after training. 2
• For intense conditioning: A 3:1 carbohydrate-to-protein ratio may support recovery; the discussion also notes that harder or longer sessions can call for still more carbohydrate. 3