Nutrition plays a central role for people who want to build muscles. The most suitable foods for muscle building are those that are rich in proteins and micronutrients, such as vitamins and minerals. Proteins are the building blocks of the body. And to build muscles we need new building blocks. The more building blocks we consume, the easier it is to build muscles. Micronutrients also play a role in muscle building. Many vitamins, minerals and trace elements are important for processes in the body that are connected with the build-up of muscles. The last point is eating habits. Our eating habits have a decisive influence on how well we can build muscles. For example, the absorption of nutrients directly after training is increased because the body wants to initiate a regeneration process as quickly as possible.
Proteins – The building blocks of our body
Animal foods such as meat, fish, eggs and dairy products are particularly rich in proteins. Animal foods also have a decisive advantage over vegetable foods in terms of muscle building. Their biological value is higher. In relative terms, this means that the human body obtains a higher quantity of proteins from these foods. Vegetable foods have a lower biological value than animal foods. This means that even if a vegetable food has the same amount of protein as an animal food, the human body will still absorb more protein from the animal food.
If you want to eat meat, buy meat obtained as naturally as possible. This means meat from animals that have been reared outdoors under conditions that are as natural as possible. These animals are fed natural food without added hormones and medicines. Meat from naturally reared animals contains significantly more nutrients and less toxins than meat from animals reared in bulk. If you cannot afford to buy the usually more expensive natural meat, make sure that your meat is as low in fat as possible. Chicken or turkey meat is particularly suitable here. This contains a lot of protein and, unlike pork for example, is very low in fat.
Let us look at the top nutrition tips for building muscle:
1. prioritize fresh, natural foods.
Avoid finished products as much as possible.
2. plenty of fresh fruit and vegetables.
At least 60% of your food should consist of fruit or vegetables. Fruit and vegetables are more effective for athletes than most dietary supplements.
3. protein-rich nutrition.
Up to one third of your daily energy intake should consist of protein. This not only promotes muscle building, but also health.
4. fat-orientated nutrition.
At least one third of your daily energy intake should consist of fats. This supports a body composition with a lower percentage of body fat. The body composition is shifted in the direction of muscle mass.
5. prefer healthy fats.
Roughly speaking, these are vegetable fats and fatty fish. Healthy fats boost your fat metabolism, improve muscle building and regeneration, reduce the risk of muscular overtraining and have multiple positive effects on your health.
6. moderate carbohydrate intake.
A maximum of one third of your daily energy intake should consist of carbohydrates. These amounts are sufficient even for competitive athletes. Anything that goes beyond this does not have any additional positive effects. Moderate carbohydrate intake reduces the body fat percentage and often has a positive effect on health, without damaging the muscle structure.
7. prefer slow carbohydrates.
Slow carbohydrates can be found in fruit and vegetables, pulses and wholemeal products. A sugar alternative from slow carbohydrates is Agavandic juice.
8. group carbohydrates preferably around the workout.
The only time when the athlete actually needs larger amounts of carbohydrates is around the workout. For effective muscle building: before and after training. For effective fat reduction: Only after training.
9. eat a varied diet.
This ensures that your body receives all the nutrients it needs – nothing too much and nothing too little. In addition, variety is pleasant in taste and therefore motivating.
10. prefer foods that correspond to the natural nutrition of humans.
These would primarily be fruit and vegetables, meat, fish, eggs, nuts and seeds.
Further valuable suggestions for a balanced sports nutrition can be found in many other articles on the subject of nutrition here on thenpcstudy.com