An intensive training plan alone is not enough. The right diet is at least as important to build muscles efficiently. With the following foods, you will reach your goals faster.
Protein, carbohydrates, and fat – these macronutrients provide your body with energy and are equally important for building muscle. Your muscles are made up of amino acids (protein). When you play sports, minor muscle fiber injuries occur, which can be repaired with the help of a protein-rich diet. Carbohydrates provide sufficient power during sports, and good fats promote the absorption of proteins as well as your metabolism and immune system. Poultry, eggs and co. make your muscles grow.
With 17 grams of protein per 100 grams, cod, also called codfish, contains plenty of protein and is very lean with less than one percent fat. Most importantly, however, the fish provides your body with iodine. The trace element is part of your thyroid gland, which controls the formation of proteins and is responsible for cell division.
Almond, cashew, and peanut butter contains healthy fats. Although peanut butter has around 600 calories per 100 grams, due to the small amount you eat of it, it is not a problem. The healthy unsaturated fats increase concentration (your brain is mostly fat) and keep cell membranes flexible and permeable.
This vegetable contains numerous nutrients such as iodine, folic acid, potassium, magnesium, and many vitamins. In particular, it provides a lot of iron with 0.9 milligrams per 100 grams, which is mainly needed for blood formation. Iron also ensures a better supply of oxygen to your muscles.
With just one gram of fat per 100 grams, chicken and turkey breast are among the lowest fat protein sources. They also contain vitamin B6, which helps stimulate protein metabolism.
The grainy cream cheese provides your muscles with protein and makes them grow properly. You can spoon it plainly, eat it with fruits, or use it as a spread. With 13 grams of protein per 100 grams, the cheese has absolute top values.
One egg contains an average of seven grams of protein. It has a particularly high biological value – meaning that your body can produce its own protein particularly efficiently from the egg white. Whether hard-boiled, as an omelet or fried egg, it helps build your muscles and provides the necessary nutrients to do so.
Oatmeal is not exactly one of the low-calorie foods, with around 370 grams of calories per 100 grams, but it provides energy for a long time. They provide the body with complex carbohydrates without weighing them down. The energy suppliers increase your performance – so you don’t get tired during training. You can use them as an ingredient in your morning cereal or freshly ground for homemade waffles.
You can find heavily de-oiled cocoa powder in the baking section of almost any supermarket. The brown powder contains a lot of nutrients that are important for the body, including 23 grams of protein per 100 grams. Strengthens the immune system at the same time. Just mix a few spoonfuls with lean curd or your protein shake.
They are low in calories, keep you full for a long time due to the starch they contain, and provide you with good, easily digestible energy throughout the day. Caution: this does not mean that you should eat a hearty portion of fries or chips. It is better to eat the potatoes as a salad, mashed potatoes, baked potatoes, fried potatoes, or baked potatoes.
Among vegetable oils, linseed oil has the highest content of omega-3 fatty acids. These unsaturated fatty acids must be consumed daily through food, as your body cannot produce them itself. Omega-3 fatty acids ensure that cholesterol levels do not rise too high and protect against vascular calcification, also known as arteriosclerosis.