Sport 40/30/30

Sport Fitness
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karlapmtz

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Can someone explain what everyone means by 40/30/30? I know it has to do with protein carbs and fat? But not quite sure what it means exactly. Thanks!
 
carbs/protein/fat.
Those are the ratios of macronutrient intake.
whether it is 40/30/30 or 30/40/30 etc.. It will always equal 100.
People who are massing or bulking generally eat more carbs than protein so 40/30/30. Those who are cutting often consume more protein than carbs. They might have ratios around 30/40/30.
 
i've never heard of people who are bulking wanting more carbs than protein :confused:

surely they will want as much protein as possible in order to gain as much muscle as possible? :confused:

to the OP - if you go to fitday.com and log your food intake for the day it will illustrate more what the percentages mean. all food is made up of just 3 macronutrients - carbs, protein and fat. 40/30/30 means your diet is 40% carbs, 30% protein and 30% fat.
 
niceone said:
where have you been looking?
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obviously not in the places you've been looking lol

what are your reasons for suggesting higher carbs when bulking? most people i know or have spoken to will keep their macronutrients the same whether cutting or bulking...
 
neenaw said:
obviously not in the places you've been looking lol

what are your reasons for suggesting higher carbs when bulking? most people i know or have spoken to will keep their macronutrients the same whether cutting or bulking...
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Carbs are what drive the insulin production and insulin is responsible for shuttling the nutrients to the muscle (they also shuttle glycogen to the fat cells). By keeping carbs high, you're getting a constant and rapid uptake.

NOTE: you don't want the high GI carbs, of course as that will cause more lipid storage than protein synthesis.
 
Cynic said:
Carbs are what drive the insulin production and insulin is responsible for shuttling the nutrients to the muscle (they also shuttle glycogen to the fat cells). By keeping carbs high, you're getting a constant and rapid uptake.

NOTE: you don't want the high GI carbs, of course as that will cause more lipid storage than protein synthesis.
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yeah i know that. except you won't be wanting them high as you say. high carb would be like... 60% and unless you had an amazingly large appetite a 60% carb diet wouldn't let you have enough protein.

also, what you say is equaly relevant for cutting. you don't want to deprive your muscles of nutrients when trying to lose fat. that's why many people will keep their percentages the same whether cutting or bulking.
 
neenaw said:
yeah i know that. except you won't be wanting them high as you say. high carb would be like... 60% and unless you had an amazingly large appetite a 60% carb diet wouldn't let you have enough protein.

also, what you say is equaly relevant for cutting. you don't want to deprive your muscles of nutrients when trying to lose fat. that's why many people will keep their percentages the same whether cutting or bulking.
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Increased carb intake has a protein-sparing/protective effect due to limiting gluconogenesis. Eating .75-1 gram/pind (the most that you could possibly need) is hardly a lot of protein, and that can easily be satisfied on most diets, especially a bulking diet. Increased protein does nothing in increasing cellular protein synthesis or muscle growth. The simple reason for increasing carbs during a bulk, besides the physiology, is just to have enough energy during a workout to have a quality workout everytime. Decreased carbohydrates will negatively impact your ability to workout strenuously for the length of a typical workout (for most people, anyway; some people, usually insulin resistant individuals, do report higher energy levels on ketogenic dieting, but that's not really the common rule).
 
but surely when cutting you're gonna be working out to help shift the fat (and conserve muscle) so still need carbs for energy?

i can't remember who said this - i've a feeling it was one of the nutritionists over on muscletalk, but whoever it was says:

"i eat the same when cutting as i do when bulking. the only difference is i eat smaller portions"
 
neenaw said:
but surely when cutting you're gonna be working out to help shift the fat (and conserve muscle) so still need carbs for energy?

i can't remember who said this - i've a feeling it was one of the nutritionists over on muscletalk, but whoever it was says:

"i eat the same when cutting as i do when bulking. the only difference is i eat smaller portions"
Click to expand...
If you're using a moderate diet (i.e. about 20% cut of daily cals off of maintainence), you won't have to drastically alter your ratios from maintainence levels, no. Nor would you have to drastically change them up much from that point when bulking. But simply eating less of the same things would be foolish, because this would alter your protein intake, which should basically remain fixed (there might be reasons to alter it slightly, but not for the purposes of bulking: there's no point in that). With that method, you'd be eating more protein when you bulk (which serves no purpose) and less protein when you cut, which. when combined with reduced calories and carbs, can easily lead to muscle wasting. Not a smart approach.
 
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