A well-developed musculature brings many advantages and makes your body healthier, more vital and more attractive. Bones, joints, tendons and ligaments are protected, calorie burning is promoted and pain can be prevented. This article will discuss what needs to be considered in nutrition for muscle building and which dishes, for example, are suitable for this.

In addition to training, a suitable diet is crucial for muscle building. While the stimulus is set during training itself, which is the prerequisite for strengthening the muscles, the appropriate nutrition is crucial to provide the body with the nutrients essential for muscle growth. By setting a stimulus during training, small tears occur in the muscle fibers, which must then be repaired in the regeneration phase. However, not only is the old condition restored by repairing the tears, but additional muscle tissue is also formed to be better prepared for the next time for loads of this kind. The cracks described above are also the reason why you feel a little sore after a hard workout: the body needs proteins to repair the muscles and form additional muscle tissue. These and the amino acids that make up proteins are the building blocks of the muscles and are therefore essential, so a protein-rich diet is very important for muscle growth. Below are listed different fitness dishes with a high protein content. But also high-quality carbohydrates and fats are important for the body, they provide energy for training. In addition to the macronutrients, you must of course also make sure that your micronutrients (vitamins, minerals, etc.) are sufficiently covered.

As has already been described, protein is crucial for the regeneration and build-up of the muscles. While there are, for example, fat depots in the body from which the body can feed in the absence of intake, protein must be taken in daily, as it cannot be "stored" in the form of a reserve.

- Low fat meat (chicken, turkey, beef)

- Eggs 

- Low-fat dairy products (quark, cheese, yoghurt) 

- Fish (salmon, tuna, trout) 

- Lentils, kidney beans, peas, quinoa, chickpeas, soya

Depending on the advanced level and weight of the athlete, 2-3 of these fitness meals a day are sufficient to cover the complete protein requirement and to optimally promote muscle building. Protein shakes or other supplements can thus be dispensed with.

In addition to sufficient protein intake, a positive energy balance is crucial for muscle building. This means that you should consume more calories than you consume. Because especially if the body has excess energy in the form of calories, it is ready to promote muscle growth.1g of protein corresponds to about 4.1 kcal1g of carbohydrates corresponds to about 4.1 kcal1g of fat corresponds to about 9.3 kcal.

eggs (155 kcal / 100g) 

Nuts (500-700 kcal / 100g) 

minced beef (276 kcal / 100g ; depending on fat content) 

avocado (234 kcal / 100g) 

Coconut oil (900 kcal / 100g) 

Peanut butter (591 kcal / 100g) 

Banana chips (530 kcal / 100g)

In conclusion, it can be said that, in addition to training, a protein-rich diet and a slight calorie surplus are optimal for muscle building. Depending on gender, height, weight and advanced level, you should know your calorie and protein requirements in order to be able to design the best possible diet.