For a muscular and athletic figure, you have to build your muscles and reduce fat. You don’t get a well-proportioned, athletic body just by lifting heavy weights. It is a much more complex path that consists of optimally adapted training, proper nutrition and good regeneration. Strength training, which is based on the principle of so-called biological adaptation, makes the body more muscular. Regular stress during a training session increases performance and leads to muscle building and strength gains.
After strength training, certain proteins are stored in the muscle cells, which ultimately lead to muscle hypertrophy. In weight training, as in any other sport, there are moments in which training success – that is, muscle growth – remains. A lack of training success in building muscle can have different reasons. In order to get back up from the valley and have progression in training, the reasons for the training plateaus must be known. This can be, for example, a lack of motivation, a lack of exact and real goals or a lack of training planning. However, it often happens that the main reason for the lack of success in training is the wrong diet.
Training stagnation and metabolism
The metabolism works differently for everyone and is extremely individual. Some people have a faster metabolism and some have a slower metabolism. However, metabolism has a strong influence on fat burning, food intake and muscle building. Athletes with a higher metabolism will build muscle faster than those whose metabolism is slower. There are two ways to accelerate the metabolism: You increase either the basic or the performance metabolism. The basal metabolic rate is the amount of energy that the body generates during bed rest in order to maintain its vital functions. Performance expenditure, on the other hand, is the amount of energy that the body in turn has to use extra during training in order to maintain the metabolism. Everyone can calculate both values individually with a calorie requirement calculator. Diet also plays an important role when it comes to metabolism. Metabolism can namely be brought back to its feet by the use of specific foods. In the daily diet, fiber, legumes, high quality proteins, vegetables and high quality vegetable oils should not be missing. The following foods speed up your metabolism:
- Reduced calorie diet.
Improper nutrition inhibits muscle building
Physical training requires a healthy and high-energy diet. The energy stores in the body are emptied through training and micro-traumas develop in the muscles, which “heal” only slowly in the event of poor nutrition. If the diet remains too one-sided and low in protein, no progress in training can be expected. In addition, poor nutrition during heavy physical training can even lead to deficiency symptoms and have a harmful effect on health.
In this case, not only does training stagnate, but the muscles are even broken down because the missing energy is obtained from the muscle proteins. A sufficient protein intake (1.4 to 2 grams per kilogram of body weight) and a positive energy balance are the key to optimal muscle building. If your own weight and muscle mass increase, the energy requirement must be recalculated so that the calorie balance does not remain negative.
These 3 foods will help you build muscle
Before you understand why certain foods promote muscle building, you should first look at the composition of the muscles. The muscles are largely made up of protein and water. If you want to build muscle through strength training, your daily protein requirement is approximately 1 to 2 grams per kilogram of body weight. This is how much protein you have to provide your body with through food, which is no easy task. It is all the more difficult if you want to eat a low-fat diet at the same time: Many foods with high protein content also have a lot of fat, such as cheese.
If you take a closer look at the proteins contained in food, they do not all remain of the same value for muscle building. In order to build muscles, the protein itself needs a building material – these are the amino acids. There are 22 amino acids, eight of which the human cannot produce by itself. These amino acids then have to be taken in through the diet. So foods that contain essential amino acids are the most important for building muscle.
Muscle building and the biological value of protein
The so-called biological value of food protein provides information on how effectively the body can convert the protein from the food into its own protein. If a protein contains a higher proportion of essential amino acids in a composition, then this protein has a high biological value. In plain language this means: the higher the biological value of a food, the less you need to eat it in order to optimally cover the protein requirements for muscle building with the food. The three best sources of protein that can be obtained from food include:
They are the real powerhouses among animal foods. The protein content of eggs is 12.8 grams per 100 grams of eggs – that’s a record. The biological value of eggs is unbeatable and is 100. You don’t have to be afraid of cholesterol either – according to the latest scientific findings, it has been concluded that only a small part of the cholesterol ingested with food gets into the blood. You can easily eat one or two eggs a day without endangering your health.
Turkey meat is one of the lowest fat sources of protein there is. For every 100 grams of turkey meat, there are 24 grams of protein, which has a high biological value. Furthermore, turkey meat, preferably turkey breast, is particularly low in fat – only 1 gram of fat in 100 grams of turkey meat, which also saves a lot of calories. Turkey meat also contains vitamin B6, which supports the protein metabolism. In terms of calories, turkey meat is just as healthy (107 kcal per 100 g).
These properties of turkey meat mean that the body can optimally convert it into muscle mass. Turkey breast is also high in potassium. Together with sodium, this mineral regulates the body’s water balance and takes an active part in protein and carbohydrate metabolism. Recipe suggestion: Green salad with turkey breast fillet
Ingredients (for 1 serving)
- 1 rocket (about a handful)
- 1 lamb’s lettuce (about a handful)
- 4 radishes
- 1/2 bell pepper
- 1 tomato
- 120g turkey breast
- 1 tbsp rapeseed oil
- 1 tbsp white wine vinegar
- 1/2 tbsp olive oil
- 1/2 teaspoon mustard
- 1 pinch of salt and pepper
- 1/2 teaspoon honey
- 1 teaspoon pine nuts
Cut the washed salads and radishes into slices, cut the paprika into strips, quarter the tomato and mix everything together. Cut turkey meat into strips and fry in rapeseed oil, and then spread on the salad.