To build muscle mass you need to train. But that alone is not enough. Without proper nutrition, it will not work.
Diet and muscle building are interrelated. Only with the right nutrients can your muscles build optimally after training. The most important here are proteins and quality carbohydrates.
Body weight and protein ratio
The main basis for optimal protein intake is your own body weight. You should, in order to really build muscle, consume between 0.8 and 1.2 grams of protein per kilogram of body weight each day. The more intensively you train, the higher the body’s protein needs.
On days when you train, you can best cover the increased need for protein with a protein-rich breakfast and in the form of protein-rich snacks. This has the advantage that you don’t really have to deviate from a high-carbohydrate, fat-controlled diet. Protein intake is optimally maintained throughout the day.
After the first hour of training, you need to eat something. This is important because in this phase the muscles need high-quality nutrients. A combination of proteins and carbohydrates is optimal for rapid muscle growth.
You can also add human growth hormone to diet and muscle-building plans. This not only helps you build healthy muscle mass but helps you lose excess weight.
Eating the right foods
Quinoa
The seeds of this plant come from South America. They are rich in high-quality protein and also contain magnesium and lysine. The latter is an amino acid that is a basic building block of muscle. Quinoa can be cooked like rice.
Eggs
In addition to the many proteins, there are other healthy ingredients contained in eggs. This makes them an ideal food for building muscle.
Broccoli
This vegetable is rich in potassium and vitamin C. The former is good for muscles, and the latter traps free radicals that can have a negative effect on muscles.
Cocoa
You can drink low-fat milk with cocoa before training. It’s rich in protein and carbohydrates, so that’s all your muscles need to recover.
Pistachio nuts
Pistachio is rich in protein and potassium. So this is a good snack. Of course, normal nuts are also good for muscles. They also contain a lot of protein.
Sweet potatoes
Orange potatoes are interesting, especially for athletes. They are high in copper, potassium, and magnesium and thus keep your muscles healthy.
Apart from the above-mentioned foods, there are many others that are beneficial for your muscles. These are low-fat cottage cheese, kidney beans, cream cheese, or yogurt. It is advisable to diversify so the food will not be tasteless and the muscles will be optimally supplied.
