Food for healthy muscle building: the 5 best tips

Muscle building can also be supported with healthy foods. Because if you want more muscles or want to better define your body, you cannot avoid healthy eating. Read here which food is suitable for building muscle.

Food: 5 tips for building muscle

Muscles cannot only be built up with hard training.

• The most important thing for building muscle is regular strength training. However, if the desired results are not achieved there even after weeks or even months, this may be due to the wrong diet.
• In addition to strength training, the regeneration of the stressed muscles is also important. New muscle fibers are only created when the body has time to process the training impulses in peace. As a rule, it takes a day or two to do this. Adequate sleep and little stress support him.
• The right foods also ensure the optimal training effect. Micro and macronutrients should be included in every meal.

The optimal nutrition for building muscle

You should consume protein, fat and carbohydrates in the right composition.

1. Protein is the basic building block of every single human body cell and muscle fiber. You should consume 1 to 1.5 grams of protein per kilogram of body weight daily during the training period. A lot of it is in eggs, cottage cheese and chicken breast fillet.
2. As a guideline, you should consume 1 gram of fat per kilogram of body weight daily to optimally support the body. Fish, coconut fat and nuts should therefore be on your daily meal plan.
3. Carbohydrates not only promote muscle building, they are also energy sources. 30 to 50 grams a day give you the energy you need for your training. Good carbohydrates are in potatoes, rice or pasta.
4. Fruit and vegetables should also be consumed several times a day. 5 servings of vegetables and 3 servings of fruit are sufficient.
5. It is also important for your physical performance to drink enough . It should be at least three liters a day, especially if you are actively exercising.

Muscles can also be built with a vegan diet. Read what you should pay attention to in another post.