In response to a question, I am happy to clarify what impact carbs, protein and fats have on weight gain.
Macronutrients (macros) are the three energy substrates that, when added together, equal the sum total of your daily caloric intake. The three macros are carbs, fats, and proteins. Having a proper balance among macros is crucial to ensure that the weight gain you do obtain is of the highest quality, ie, mainly lean muscle mass.
Carbohydrates
It is common knowledge that carbs are the body’s preferred source of energy during intense workouts and sport. Carbs also have anabolic (muscle building) and anti-catabolic (resists the breakdown of muscle) qualities.
Carbs are quick to break down and have a capped storage capacity – this is the opposite of fats, which are slow to break down and have a very high storage capacity. This is why athletes consume lots of carbs to enhance their performance. It is fast energy.
Each gramme of carb contains four calories. This means if you ate 150 grammes of white rice, you would have eaten 600 calories in the form of carbohydrates. Carbs also provide less satiety (feeling of fullness) than fats and proteins do. This allows you to add huge portions of carbs without feeling full as easily.
Fats
Fat is our body’s primary energy source for low-intensity, long-duration type exercise and also plays a role in many bodily functions, such as:
● Hormone regulation, for example, with testosterone, and leptin (an appetite hormone)
● The absorption of vitamins and minerals such as Vitamins A, D, E, and K
● The creation and maintenance of every cell membrane and structure.
Fats are very calorically dense, containing nine calories per gramme, making them the heaviest carrier of calories of all the macros. Fats are a great way for hardgainers to pack on weight because of their density. However, it’s best to keep the percentage of total calories from fats at moderate amounts.
Proteins
Proteins are the cornerstone of any healthy diet, and when it comes to muscle building, the most important macronutrient. Proteins are made of amino acids, organic compounds that catalyze most chemical reactions in our cells (kind of a big deal).
Proteins are best known for their role in muscular repair and maintenance. Proteins not only rebuild our body but also:
● Have the highest TEF of 20-30%, 3-10x higher than carbs and fats.
● Provide the highest level of satiation vs carbs and fats. Again, satiation is the feeling of fullness that follows a meal.
In the eyes of a hardgainer, these two points may look like the exact opposite of what you want: burn 3-10x more calories by eating lots of protein and make yourself feel fuller because of high protein intake. Don’t fret, these factors are far outweighed by the benefits of protein and its ability to keep you lean and healthy. Like carbs, proteins also contain four calories per gramme.
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