Muscle Building: Nutrition Tips

Klemen Kocic

Muscle Building: Nutrition Tips

Muscle building is a complex physiological process that is significantly influenced by the right nutrition. As a sports coach, I know that even the best training will only deliver limited results without the right nutrition. The right nutrients at the right time are the key to success. In this article, you will learn which nutrients are crucial when and how to optimize your diet so that your training can achieve its full effect.

The importance of nutrition for muscle building

Nutrition plays a crucial role in muscle building because it provides the building blocks and energy that the body needs to build your muscle fibers after physical exertion and to repair existing ones. Without sufficient and high-quality nutrients, even the most intense training will not lead to optimal results. A well-thought-out diet is therefore just as important as the training itself.

Why proteins are crucial

Proteins are the fundamental building blocks for muscle building. They consist of amino acids, which are needed for the repair and growth of muscle fibers after training. For active people who want to build muscle, the daily protein requirement is about 2 to 3 grams of protein per kilogram of body weight.

The biological value of a protein indicates how well it can be utilized by the body. Proteins of animal origin usually have a higher biological value than plant-based proteins, but a high biological value can also be achieved by skillfully combining different plant-based protein sources. The best example of this is the combination of rice and pea protein, whose amino acid profiles are each balanced by the other protein to achieve the highest possible quality.

Protein intake should be spread throughout the day, ideally 20-40 g per meal, to ensure a continuous supply to the muscles. The combination of protein and exercise has been scientifically proven to be the optimal strategy for building muscle.

Role of carbohydrates as an energy source for muscle hypertrophy

Carbohydrates are the primary fuel for intense exercise. They are stored in the muscles in the form of glycogen and provide the fastest source of energy. Without adequate carbohydrate intake, exercise performance decreases and the body uses more protein as an energy source – protein that is then no longer available for muscle building.

Carbohydrate intake should be adjusted according to the intensity of the training. At high training intensity and frequency, about 5-7 g per kilogram of body weight per day is recommended. On non-training days, the amount can be reduced.

The quality and time of day of carbohydrate intake is particularly important. Complex carbohydrates from gluten-free products such as rice, potatoes, legumes and vegetables provide not only energy but also important micronutrients and fiber. They also help to stabilize blood sugar levels, which is important for a continuous energy supply. In addition, you should avoid carbohydrates in the morning, as they tend to make you more tired in the first half of the day.

Fats for optimal recovery

Healthy fats have long been unfairly viewed as the enemy of muscle building. In fact, they play an important role in hormone production, especially testosterone, which is essential for muscle building. Healthy fats also support the absorption of fat-soluble vitamins and help to reduce inflammation, which promotes recovery after a workout.

About 20-35% of your daily calorie intake should come from fat, with a focus on unsaturated fatty acids. This corresponds to about 0.5-1.5 grams of fat per kilogram of body weight. Omega-3 fatty acids are particularly valuable as they have an anti-inflammatory effect and can improve insulin sensitivity.

Conclusion:

Muscle building is more than just training – it is a holistic process in which nutrition is one of the main pillars. Consuming the right amounts of proteins, carbohydrates and fats, in the right quality and at the right time, creates the ideal foundation for sustainable progress. If you want to get the most out of your training, there is no way around a structured diet.

Want to know what a customized muscle-building diet looks like? Book your free initial consultation with the New Health Society now and get a professional assessment of your status quo – including a goal discussion, movement analysis, and initial personalized nutrition recommendations.

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