Build muscle with the right nutrition. Muscles are built up by being stimulated by physical exertion. In this way, muscles grow automatically, but only if they can draw the necessary nutrients from the body.
If you want to train a muscular figure for the summer, you have at least a little time until the first results can be seen. Proper nutrition is helpful in order to positively influence growth and thus not only bring about training success faster but also direct it in the long term.
The right meals make a big difference
In order for the body to function properly, it needs certain nutrients at certain times of the day. These can be divided into carbohydrates, protein, and fats. Carbohydrates donate a lot of energy, which is why they are ideal for breakfast and before training, in order to achieve maximum performance and to stimulate the muscles as intensely as possible. Fats are needed throughout the day, but should not be taken before and not immediately after training.
Protein is the most important substance for muscle growth, which is why a lot of protein should be taken at all times and especially after training. At the same time, it is absolutely advisable not to neglect the hydration. Water, ideally still, detoxifies the body and ensures a balanced circulation. This is particularly important for beginners, who could suffer from circulatory problems after and during training without an adequate water supply. Water also has the advantage that it transports the important nutrients into the cells of the muscles. If this is not done, the body stores them where they are not supposed to go: in the fat cells.
In order for the body to be adequately hydrated in sporty people, at least two to three liters of fluid, depending on body weight, must be supplied to it each day. For every hour of exercise, the water requirement automatically increases by another liter, on hot days a flat rate of one liter is also estimated. Vitamins, fiber, minerals, and trace elements are also important to support the body in its muscle growth. If necessary, they should be taken in the form of effervescent tablets, but better through natural foods.
Proteins are indispensable
Proteins, also known as proteins, are indispensable for plants, animals, and humans. They stimulate the metabolic process, build cells and repair damaged tissue. They are essential for building muscle, if only because they make up around 20% of body weight. How much protein is required correlates with body weight, calorie requirements, and body fat percentage? As a general rule of thumb, which can be used in 99% of cases, it is assumed that about two grams of protein per kilogram of body weight.
When feeding, care should be taken to ensure that proteins make up about 30% of all nutrients. 20% is occupied by fat and 50% by carbohydrates. To determine the exact amount, one would have to look at the value of the protein. Whole egg proteins are always weighted at 100%, which is why they must be treated preferentially. The value indicates how much protein can actually be converted from the food in the body.
As a result, the principle is used: the higher the value, the less must be added. In addition to classic meals, proteins can also be obtained from shakes and bars. Protein shakes are an important nutritional supplement for athletes if it is not possible to pay close attention to the number of proteins added every day. They are also advisable if there is a very high need for protein, for example, due to high body weight or if there is already a high proportion of muscle in the body.
Carbohydrates as a basis
Carbohydrates are elementary for the body, but at the same time, they are also harmful in away. They supply large masses of energy and are difficult to burn. As a result, too much energy is involuntarily quickly stored in the fat cells of the body. Namely whenever the body cannot burn them through exertion and activity. Many athletes, therefore, use so-called low-carb diets to better define their bodies.
Bread, potatoes, rice, pasta and even sugar are just a few of the foods that are often consumed in everyday life but also contain carbohydrates. The proportion of rice is much smaller than that of pasta, which is why many diets also work with meals that rely on rice instead of pasta, bread or potatoes. Carbohydrates should only be used in the mass phase when building muscle. As soon as the body is defined, it is necessary to do without it.
Fat as a supplement
Fats maintain cell walls and protect the organs. For this reason, fat cannot (and should) be completely avoided. Especially since healthy fats even ensure that vitamins are better absorbed and processed. Monounsaturated fatty acids (almonds, peanut oil, olive oil, hazelnuts) are the worst fats. The opposite is polyunsaturated fatty acids, which are found, for example, in sunflower, walnut, safflower, and wheat germ oil. Salmon also contains many of these healthy fats.
Even the toughest workouts won’t do much if you fail at the nutrition level. In return, even a shallow workout can bring visible and tangible results if the diet is adjusted accordingly.
Build muscle with the right nutrition