Muscle building nutrition plan

General

If you want to increase your muscle mass and build muscle, you should pay attention to your diet in addition to a suitable training plan. Because with training alone, muscle building is not as effective as with a combination of training and a nutrition plan.

Which foods are particularly nutritious and should be included in the nutrition plan is now presented.

When it comes to proteins, which make a major contribution to muscle building, eggs are the powerhouses among animal products. Their biological value is 100, so that the body can convert this amount of protein into muscle mass. 100 grams of eggs contain 12.8% protein, which is also a very good value. If you are concerned about eating an egg every day, you can rest assured. Only a tiny fraction of the cholesterol contained in eggs gets into the bloodstream, so you can safely eat one or two eggs a day. Along with eggs, beef is a similarly good source of high-quality protein. The biological value is 92 and 100 grams of beef contain 21.2 grams of protein. It shouldn't be overdone, of course, but beef can go a long way toward building muscle healthily and effectively.

Important protein suppliers

Broccoli is a very underrated vegetable that contains a high proportion of potassium and broccoli is also at the forefront when it comes to vitamin C content. It is twice as good as the orange and prevents infections and keeps us fit. Quinoa is a great alternative for vegetarians when it comes to protein intake. In addition to a high plant-based protein content, the grain also contains lysine and magnesium. Lysine is an important muscle building block and magnesium contributes a large part to muscle contraction. Papaya should not be missing in a good nutrition plan, as its enzyme papain ensures that there are enough amino acids in all body cells. This ensures general fitness and optimal regeneration.

Also read: Protein powder for muscle building

tuna and salmon are two other important sources of protein, both of which contain at least 22 grams of protein per 100 grams of fish. Tuna is extremely important to that Muscle building, since the biological value is over 90. In addition to proteins, salmon also contains other important nutrients such as Omega-3 fatty acids, the Vitamins A., B1, B6, B12, such as zinc and selenium.

Vegetable proteins

ginger is universally applicable not only in Asia. Especially the increased blood flow of the Muscles is important for good muscle building. In addition, ginger supports the lactate breakdown and thus ensures a optimal regeneration after a workout.

Anyone using his nutritional plan for building muscle Soybeans put together that can weigh over 37 grams vegetable protein looking forward. At 84, the rating is still in a very good range and next to that protein the soybean can still go through a high Potassium content shine. Until 2004 coffee still to the doping substances, but has been removed from the doping list today. With its active ingredient caffeine, coffee cares for you increased blood pressure and a higher pulse rate. That way you can more repetitions create, cycle faster up the mountain and his Boost fat burning. Two espressos before exercise can significantly increase performance.

One plant that is completely underestimated when creating a nutritional plan is this cress. Cress contains a lot iron and vitamin C. The iron can reduce muscle fatigue and in Combination with curd Cress can also score with a lot of protein.

Potatoes are not only a source of carbohydrates, they also increase the biological value of other foods. For example, do you eat potatoes? with eggs, then the biological value of eggs increases from 100 to 136, so still more protein directly in muscle mass can be implemented.

An example nutrition plan

Below is a Sample nutrition plan for one 80 kg heavy person. To the breakfast is there Whole grain bread, oatmeal and a bananawhich brings you to 654 kcals with 18 grams of protein, 126 grams carbohydrates and 9.5 grams of fat comes. Noon can the meal then Turkey breast, Beef, egg, Chicken breast fillet and Potatoes contain. This gives the body an additional 610 kcals, 75 grams of protein, 16 grams of carbohydrates, and 25 grams of fat. Before the training you can then use one to optimize performance black coffee drink that does not contain many nutrients, but pulse and Heart rate increases. After muscle building training you can then Whey protein and Dextrose to take in. These dietary supplements bring about 720 kcals and contain 80 grams of protein, 100 grams of carbohydrates and 2.5 grams of fat. In total, the person with this nutrition plan consumes approximately 2000 kcals, 180 grams of protein, 240 grams of carbohydrates and 36 grams of fat. Of course, you can do without dietary supplements after training and consume the nutrients from potatoes, pasta, beef, soybeans, broccoli and eggs. However, you should be careful not to eat too monotonously and something every now and then variety in the nutrition plan. This sample nutrition plan is aimed more at beginners and is not representative of advanced or top athletes, as they have to consume significantly more calories and therefore also need more nutrients.