Strength training in combination with the right diet makes the muscles grow. To create a muscle-building nutrition plan.
Hard training alone will not give you any impressive muscle masses. Because only in combination with the right nutritional strategy can muscle growth be optimally pushed and even accelerated. However, this requires a certain amount of knowledge regarding sports nutrition: What and how often do I have to eat to promote muscle growth? Which foods contain a lot of protein? These and many other questions we clarify in our article on the topic “Nutrition Plan for Building Muscle”.
Diet plays a crucial role in muscle building. After all, those who want to be physically active and build new muscles need the energy they need – and in the long run every day more than they consume. But not only the quantity is crucial, but of course the quality of the energy suppliers. On the other hand, the body needs “building material” for the new muscle fibers, and he gets it via a diet rich in protein. In order to get training and nutrition under one roof and to be able to train in a targeted manner, it is advisable to follow a muscle-building nutritional plan. Of course, this is not a must, but a nutrition plan makes your everyday life easier. The meals can be planned ahead and optimally adapted to your daily exercise routine. Are eliminated, and the danger that spontaneously the next best frozen pizza ends up in the shopping basket is reduced. But how do you put together a good muscle-building nutrition plan? What belongs in it? Or are ready-made nutrition plans a good option?
To grow fast, your muscles need the right nutrients. The three macronutrients (main nutrients) are carbohydrates, fats and proteins. Vitamins, minerals or trace elements are also important (vital), but they belong to the smaller group of “micronutrients”, which, unlike the macronutrients, provide no energy.
Protein is the number one priority in your muscle-building diet. But carbohydrates and fats also play an important role in sports nutrition – and in future in your muscle-building nutrition plan. While proteins are the basis for building new muscle fibers, carbohydrates and fats, for example, provide you with the energy you need to work out your muscle growth. Because your body can only use the supplied proteins, if the carbohydrate and fat intake is right. For example, if too little carbohydrates and too much protein are added, the body uses the proteins to generate energy. And under these circumstances, these are then missing for muscle growth.
Proteins (also called protein) are particularly important for muscle growth, because Muckis are largely made of proteins. If you eat too little or consume too much, your muscles will be attacked and even broken down. Protein is needed for regeneration even with minimal stress, but also with injuries. While one can abstain temporarily from fat in the food thanks to the body’s own depots, there is no substitute for the daily intake of protein. Unfortunately, the body can not rely on protein reserves, because there are no depots for it. Therefore, it is particularly important to gain enough protein-rich foods when building muscle.
The most important thing in advance: fat does not automatically fat – this myth has long been refuted. Without fat, many important bodily functions would be paralyzed. But fat is not just fat, because there are saturated, monounsaturated and polyunsaturated fatty acids. The saturated fatty acids are considered “bad fats” and lurk for example in finished products. No one needs that – not to build muscle. Unsaturated fatty acids (whether single or multiple) are among the “good fats” and must not be absent in a healthy nutritional plan for building muscle. Unsaturated fatty acids are found, e.g. in avocados, vegetable oils such as rapeseed oils, nuts or oily fish (salmon).
And without energy, virtually nothing works in the “human machine”. Not only does it sound good, it also tastes good, because pasta, rice and potatoes in particular contain a lot of carbohydrates. Unfortunately, there is a catch here: carbohydrates can be stored in depots, but these stores are relatively small and limited. When these are full, the body converts the excess carbohydrates into fat cells and they can then deposit themselves unattractive to the abdomen. Means: Do not eat too much and especially the right (complex) carbohydrates. These “good” carbohydrates are found, for example, in whole-grain products (pasta, bread), vegetables and legumes. They contain a lot of sugar, which causes the blood sugar level roller coaster. It is best to banish sugar and white flour products from your diet because they hinder muscle growth more than they promote it.
Yes, indirectly, because the water not only transports nutrients to your hungry muscles, but also flushes waste products from the bloodstream that are produced during the protein and fat metabolism. Drink at least 3 to 5 liters daily. In addition, the fluid loss through the sweating during exercise must be compensated. Sodium sports mineral water is perfect for strength athletes. Because sodium binds water in the cells, which swell up and thus cover their six-pack. Pay attention to the soda and the calcium and magnesium content. Ideal is a ratio of 2: 1. Such water provides the muscles with important minerals in the optimal composition. A high proportion of hydrogen carbonate (if possible, more than 1000 milligrams per liter) also neutralizes excess acids (such as lactate) in the muscles.
For fine tuning of the muscles and the energy supply, the body not only needs building materials and fuels, but also vitamins. Especially important are these 4:
> Vitamin B1 serves as an enzyme in carbohydrate metabolism. When lacking, the body produces more lactic acid (lactate) and depletes it faster. The more you exercise, the more vitamin B 1 you need. Top suppliers are sausage, meat, oatmeal, nuts and sunflower seeds.
> Vitamin B6 plays a similar role in protein metabolism as vitamin B1 in carbohydrate metabolism. The more protein you eat, the more vitamin B6 you need. Good sources are soybeans, lentils, nuts, oatmeal, bananas, avocados.
> Vitamin C improves iron absorption (important for oxygen transport in the blood) and cartilage production, accelerates wound healing and strengthens the immune system. In addition, it neutralizes harmful free radicals that are produced under heavy load.
> Vitamin E is also important for the defense against free radicals and strengthens the immune system by helping to produce antibodies. The best suppliers are vegetable oils, nuts, fish and whole grains.
Who wants to eat a balanced and healthy, for which the principle applies: 0.8 grams of protein per kilogram of body weight. However, if you want to gain muscle mass properly, you have to put a lot more muscle in the amount of protein and can boost your protein consumption to up to 2 grams per kilo of body weight. Because there is about the maximum amount of protein that the body can use every day. This means in practice: A regularly exercising hobby athlete with 80 kilos can absorb up to 120 g of protein daily. So much stuck throughout the day, for example, in 2 eggs (14 g), 200 g chicken breast (48 g), 100 g of tuna in its own juice (24) and a protein shake from 300 ml of milk and 30 Whey protein (32 g).
Healthy kidneys also come with a daily dose of up to 3 grams per kilo of body weight – provided that you drink enough (at least 3 liters per day). A good indicator of this is the color of the urine: it should be colorless to light yellow at most. Yours is dark yellow? Then you drank too little. Immediately pour more water!
In order to optimally promote muscle growth, you should focus especially on protein-rich foods. Among other things, protein is important for building muscle, promotes regeneration and nourishes the metabolism properly. High-protein foods are therefore mandatory at every meal. Pay attention not only to the quantity, but above all to the quality of the proteins. Keyword: biological value. It indicates how well the body can utilize protein absorbed from food in order to convert it into the body’s own protein. The protein that is found in animal foods is more similar to the protein in the human body than that of plant foods, so it is of higher quality and accordingly has a higher, biological value. This does not mean, however, that vegetable protein would be inferior. Vegetable protein such as nuts or legumes can not be optimally converted by the body, but these foods are cholesterol-free, high in fiber and also contain many healthy fat. Combine animal and vegetable protein on the plate to make the most of both.
Eggs are THE muscle food par excellence. One egg alone provides 7 grams of protein. Best of all, the contained protein is by far the highest quality that you can deliver to your body. The biological value is 100 – it could not be better!
Beef also provides your body with high-quality protein – the biological value here is 92. In addition to protein in the luggage: a decent dose of iron, which optimizes the oxygen uptake of the blood.
Lean poultry such as chicken and turkey are among the most popular protein suppliers. No wonder, because a serving of chicken or turkey (125 g) delivers about 30 grams of protein. Another advantage: The tasty birds provide only 1 gram of fat per 100 grams (without skin).
Tuna should have a permanent place in your diet. 100g of fresh tuna provides a whopping 23g of protein at just 144kcal. And the canned fish does not have to hide because it contains just as much healthy protein. Be aware of variants “in your own juice”, because the colleague in oil is usually around 30 percent greasy.
Magerquark is an excellent protein source and scores with 13 g of protein per 100 g. The only drawback: Purely it tastes rather pappig. Pimp your lean quark with fruit or nuts. Also a hearty mix with mustard, tomato paste, spices and gherkins is delicious.