Muscle building is much more than just hard training, because nutrition plays a crucial role. In this comprehensive guide, you will find out how you can optimally support your muscle development with the right nutrition strategy. We'll show you which nutrients are essential, how to time your meals and give you practical tips for your everyday meal prep routine. This will help you achieve your goals faster and celebrate successes you'll be proud of!
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Why is nutrition so important for building muscle?
To build muscle effectively, your body needs more than just the right training. Nutrition provides the necessary fuel for intensive workouts and promotes muscle recovery. A targeted intake of proteins, healthy carbohydrates and unsaturated fats ensures that your body receives all the building blocks it needs for growth and repair.
The most important nutrients at a glance
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Proteins
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Healthy carbohydrates
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Unsaturated fats
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Micronutrients
1. proteins as building blocks of the muscles
Proteins are the most important nutrient for muscle building. They provide amino acids that are essential for building and repairing muscle tissue. They accumulate in your injured muscle cells to repair and enlarge them. 1g protein provides approx. 4 kcal.
Tip: Try to integrate a protein source into every meal to continuously support muscle building.
2. healthy carbohydrates as a source of energy
Carbohydrates are the energy source for intensive training sessions. They help to replenish your glycogen stores and provide you with the stamina you need. About 4 kcal per gram. "Carbs" also ensure the metabolism of protein and fat. Carbohydrates are the only way to properly utilize the other nutrients.
Tip: opt for complex carbohydrates, which are digested more slowly, and avoid sugary snacks.
3. unsaturated fats for optimal hormone production
Fats play an important role in hormone production, especially testosterone, which supports muscle building. 1g of fat provides approx. 9 kcal. In addition, many vitamins are fat-soluble. This means that if you consume them without fat, the body excretes them again.
Tip: Incorporate a small portion of healthy fats every day to benefit from their positive effects.
4. micronutrients for the big effect
In addition to proteins, carbohydrates and fats, your body needs micronutrients such as vitamins and minerals. These play an important role in muscle growth, support energy metabolism and ensure faster regeneration.
Tip: Choose a wide variety of fruit and vegetables to optimally cover your micronutrient requirements.
"The right diet alone is not enough for effective muscle growth; the right training is just as important. Prepmymeal products provide you with the perfect support to sustainably optimize your eating habits and build muscle in a targeted manner."
Anton- prepmymeal Fitnesscoach
Food for muscle building
The majority of your daily calories should come from carbohydrates to ensure your energy supply. This should be supported by healthy fats and proteins to provide optimum support for your muscles. Micronutrients such as calcium and vitamin D are also extremely important for strong bones, while magnesium and zinc are essential for improved regeneration.
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50 %
Carbohydrates
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20 %
Fats
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30 %
Proteins
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Carbs are found in many foods, e.g. potatoes, rice, pasta and bread. For sustainable muscle building, we particularly recommend carbohydrates from wholegrain products. These provide long-lasting energy and support your performance during training.
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Healthy fats are essential for building muscle. Focus on unsaturated fatty acids such as omega-3, which are found in fatty fish such as salmon and tuna . Plant-based alternatives include nuts, pulses, avocados and high-quality vegetable oils.
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Proteins are the building blocks of your muscles. Good sources of protein are fish, meat, eggs and various dairy products such as yogurt, skyr or low-fat quark. Pulses, soy products and tofu are suitable for a plant-based diet .
Optimal meal timing - when should you eat what?
The timing of your food intake can have a significant impact on your training success. That's why we'll show you some strategies for perfect timing:
Before training:
A meal rich in carbohydrates and protein 1-2 hours before your workout provides your muscles with energy and amino acids.
Directly after training:
You should eat a protein-rich meal or shake within 30-60 minutes after training to support the regeneration process.
Spread throughout the day:
Instead of large meals, it is advisable to divide the protein requirement into 4-6 smaller portions to ensure a continuous supply.
Meal Prep Tips
Efficient meal prep not only saves you time, but also helps you to consistently achieve your nutritional goals. Here are our top tips:
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Planning
Create a weekly plan that lists your meals and snacks in detail. Use tools or apps to help you track your diet.
Shopping list
Create a targeted shopping list based on your plan to avoid spontaneous purchases of unhealthy foods.
Stockpiling
Cook larger portions and divide them into practical containers. This way you always have a healthy meal ready.
Diversity
Experiment with new recipes and seasonal ingredients to add variety to your menu.
Sample menu plan for muscle building
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Breakfast
Oatmeal with low-fat milk, nuts and berries, a protein shake or a boiled egg
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Snack in the morning
Natural yogurt with a handful of almonds and an apple
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Lunch
Grilled chicken or tofu with wholegrain rice and steamed vegetables
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Snack in the afternoon
Wholemeal bread with cottage cheese and avocado
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Dinner
Salmon or a plant-based alternative with quinoa and a colorful vegetable pan
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Post-workout
A quick protein shake or an easily digestible yogurt with banana
No time/desire to cook?
The Prepmymeal dishes are just right for you if you don't feel like cooking or don't have the time!
FAQ - Frequently asked questions about muscle building and nutrition
How much protein do I need every day?
The amount depends on your training load and body weight. As a rough guide, experts recommend approx. 1.6 to 2.2 grams of protein per kilogram of body weight.
Are carbohydrates really that important?
Yes, carbohydrates provide the necessary energy for intensive training sessions and support muscle regeneration.
Can I also build enough muscle on a vegan or vegetarian diet?
Absolutely. With a carefully composed plant-based diet and the right combination of protein sources, you can optimally support your muscle building.