Yuva Skin & Aesthetics

Hello friends, i am sure that everyone who want good physique landup with one important question. What are values of macronutrients for optimal muscle growth??  My answer in is rule of 3:2:1  Carbohydrates - 3gm/kg of body weight Protein - 2gm/kg of body weight Fat - 1gm/ kg of body weight Its really a simple formula to calculate daily macros.  For example  If someones Body weight is 80kgs You need 240gm carbohydrates 160gm protein 80gm fats Important things you should know that  Carbohydrates should be complex ( not simple sugars)  Fats are very important for better hormone production and functioning. Protein including dietary and supplementary proteins( eg whey protein) both.