Macronutrient Nutrition Guide for Muscle Building & Recomposition

Protein Distribution & Leucine Thresholds

Maximizing daily muscle protein synthesis requires consuming 0.4–0.55g/kg of high-quality protein per meal across 4–5 evenly spaced meals. Ensuring each meal contains 3g of leucine triggers peak mTOR pathway activation.

Carbohydrates for Glycogen Replenishment

Carbohydrates are essential for fueling high-volume resistance training sessions and elevating insulin, an anti-catabolic hormone. Consuming 4–7g/kg of complex carbohydrates supports intense training performance.