Macro partitioning
Balanced macronutrient intake (1.6-2.2g protein/kg, 4-6g carbs/kg) results in significantly greater strength gains (12.5%) and faster recovery (24 hours) compared to protein or carbohydrate deficits.
Eat a balanced diet with 1.6-2.2g of protein per kg of body weight and 4-6g of carbohydrates per kg. This supports maximum strength gains and faster recovery (24 hours) compared to restricting either nutrient.
Група 1 (збалансоване харчування) 12.5%; Група 2 (дефіцит білка) 7.3%; Група 3 (дефіцит вуглеводів) 5.6%.
Why this rating
Small sample size (n=30), but clear differentiation between groups.
Source
The role of nutrition and supplements in the preparation of powerlifters
O.A. Martyniuk et al. · Scientific Journal of National Pedagogical Dragomanov University Series 15 Scientific and pedagogical problems of physical culture (physical culture and sports) · 2025
DOI 10.31392/udu-nc.series15.2025.05(192).21
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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