What's a good macro ratio for mass?

In discussing macronutrient ratios for muscle gain, Gabrielle Lyon highlights a balanced approach. One effective strategy uses a 40% carbohydrate, 30% protein, and 30% fat distribution. This balance supports muscle synthesis and maintains hormonal health, crucial for those aiming to increase mass 1.

Additionally, Andy Galpin emphasizes the importance of timing nutrients around workouts. For strength training, a one-to-one protein to carbohydrate ratio can be beneficial, whereas for more intense conditioning, a higher carbohydrate ratio, like three-to-one, may be advantageous. This approach maximizes the potential for muscle growth and aids in recovery 2.