Muscle building & nutrition
It is a well-known problem: you want to become stronger, develop certain muscle groups or generally gain muscle mass and start with intensive training. After weeks and months of hard work, however, the progress is not as hoped. In most cases, the reason for this is a diet that is not optimal for the body. For a successful muscle growth, the optimal ratio of micro- and macronutrients in your diet is important in addition to the quality of the food. In the following we will show you which aspects of your diet need to be considered in order to reward your hard training with the best possible results which can be found on the original site.
Muscle building basics
To build muscle, consider these 3 important factors:
- Strength training that enables you to make constant progress
Other forms of training can also stimulate muscle growth, but it is above all strength training that works in a targeted and efficient way.
ning. Each muscle group you want to build should be challenged 2 times a week.
- Sufficient and meaningful regeneration
Your body needs time to convert the signals it has received through training into new muscle fibers. Usually, a muscle group needs 1-2 days to recover. This time also depends on whether you are supporting your recovery (healthy eating, good sleep, minimizing stress) or boycotting (alcohol, excessive partying, junk food). However, while one muscle group is regenerating, you can train another without any problems.
- The right diet
Your body needs the right building material for the formation of new muscle fibers: a lot of protein for the cell structure – about 2g per kilogram body weight per day – and some good fat for the cell membranes. You also need fats to have enough raw material for neurotransmitters. These are the signal substances in your body that spread the message “muscle building”. Carbohydrates at the right time, i.e. normally directly after training, ensure faster regeneration and increase the output of the signal substance for muscle building. While you should rely on complex carbohydrates before training and on training-free days, which allow the blood sugar level to rise more slowly, you can reach for “fast” carbohydrates after training.
Last but not least: If you want to get bigger, you have to consume excess calories, otherwise everything will be consumed for the normal daily requirement! A rough rule of thumb is a calorie surplus of 20% of your basal metabolic rate. You don’t know your basal metabolic rate? The Benedict Harris formula shows you how to determine your basal metabolic rate quite well:
Basal metabolic rate for men (calories per day): 66.47 + (13.7 x body weight in kg) + (5 x body height in cm) – (6.8 x age in years)
Basal metabolic rate of women (calories per day): 655.1 + (9.6 x body weight in kg) + (1.8 x height in cm) – (4.7 x age in years)
About 20% of the result of your calculation should be taken per day in addition to your daily requirement.
You can also calculate your daily requirement using the Benedict Harris formula. This is the approximate amount of calories you need to maintain your current status:
Multiply your basal metabolic rate by:
1.4 – with mainly sedentary activity and little to no activity (e.g. office work, couch potato)
1.6 – for moderately strenuous, alternately seated, standing and walking activity / activity (e.g. studying, assembly line work) or seated activity with occasional sporting activity
1.8 – for activities involving high physical effort (e.g. waiters, craftsmen) or sedentary work and frequent sporting activity
2.0 – during physically strenuous work (e.g. furniture remover, construction worker, fitness trainer) or moderately strenuous activity and frequent sporting activity
2.2 – for activities involving high physical effort and frequent sporting activity (e.g. professional athletes)
You don’t feel like doing all the math yourself? No problem: In our calorie calculator you can find out how many calories and which nutrients you ideally need every day to build healthy and sustainable muscles.
Protein / protein
Anyone who has ever dealt with muscle building nutrition will be aware of the importance of sufficient protein intake. But why are proteins so immensely important for muscle building? In principle, proteins can be described as the basic building blocks of human cells. They take over numerous functions in your body, such as the transport of oxygen or metabolic products. As actin and myosin, special protein types form the main component of your muscle fibers.
The protein in the food provides amino acids that serve to build up the body’s own proteins. The better your muscle building diet provides you with protein, the sooner your training will be rewarded with success. Because the same principle applies as when building a house: Even the best architect is useless if there is not enough building material available.