In today’s world, more and more people attach importance to fitness and healthy nutrition. This is precisely why more women and men are doing strength or endurance sports. The aim is to get a beautiful body shape and feel good in your own body.
But many people ask themselves: Which foods are suitable for building up muscles and what do I have to pay particular attention to in terms of nutrition? Find out here which foods promote muscle growth and get the best tips to maximise your muscle growth in the shortest possible time. The following tips will help you:
Which foods are suitable for muscle building?
One thing is certain: anyone who seriously pursues weight training and adheres to a sound training plan will be able to build up little muscle without sufficient protein.
With chocolate or fast food snacks & Viasil Avis a long-term and regulated muscle build-up is hardly possible.
The key to successful muscle building is clearly protein!
Protein also boosts the metabolism and fat burning. They are therefore ideally suited for losing weight in the context of a low-carb diet. Here is a list of the most protein-rich foods:
- Poultry (chicken, turkey)
- Low-fat curd
- mild cheeses
- Pulses (lentils, beans…)
- Salmon & Tuna
These foods should not be missing in the diet of an athlete who wants to build up muscles.
Poultry is particularly rich in protein
On average, poultry contains a full 20 grams of protein per 100 grams and hardly any carbohydrates. This is exactly the reason why poultry is perfect for building muscle and has been used for years as a food for building muscle.
Chicken or turkey does not always have to be boring – numerous recipe ideas allow for variation on the plate. However: Don’t buy just any poultry. We recommend the consumption of organic chicken, which ideally comes from your region.
Vegetarian protein suppliers: Low-fat curd, cheese, almonds
Low-fat quark is the ideal small snack for in between. It convinces with 14 grams of protein per 100 grams and is very filling. Mild cheeses are ideal as an ingredient for a crunchy salad and ensure that the eater is sufficiently supplied with high-quality protein.
Most cheeses have about 22 grams of protein per 100 grams. Eggs have a very high biological value and supply the body not only with a lot of protein (30 grams per 100 grams), but also with various vitamins.
Almonds are a super and very protein-rich snack for in-between meals and can be easily taken along for sports. They provide an incredible 18 grams of protein per 100 grams. Of course salmon is also a first-class protein supplier. It has approx. 25 grams of protein per 100 grams and can be eaten very well with a spinach salad or as a midday meal.
Hemp seeds and the hemp protein extracted from them provide particularly high-quality vegan protein. This is because hemp protein contains all 23 amino acids, including those that are essential for humans, in a very advantageous ratio. Like almonds, hemp seeds are a delicious snack with high-quality protein and healthy fats. In contrast, hemp protein contains a whole 50g of protein and only 11g of fat per 100g. This makes hemp protein especially beneficial for athletes and figure-conscious people.
Finally, we would like to give you three top tips to help you accelerate your muscle building.
Tip #1: Train with an expert who knows exactly the exercises that will make your muscles grow. In our network of experts, you will find the right offer in your area.
Tip #2: Avoid expensive and unnecessary supplements that supposedly promise better results. It is better to invest your money in healthy and fresh foods that are guaranteed to contribute more to successful muscle growth.
Tip #3: Document your results by regularly measuring and weighing yourself. This way you can check whether your training and nutrition are working and make adjustments if necessary.