Muscle building and strength sports have experienced a real hype in recent years. Gyms are offering more and more affordable subscriptions, and more people are enjoying the benefits of weight training. However, for muscle building to work successfully, it is not enough to go to the gym alone. Diet, lifestyle, and often the right supplements play an incredibly important role in this. A healthy diet, in particular, has the highest priority in addition to regular training sessions. In today's blog post, we'll tell you which diet plan is best for building muscle and what else is important.
Muscle building – the most important data and facts
It should be generally known that muscle building does not only happen stubbornly in the power chamber. Carbohydrates, proteins, and fats – the holy trinity for proper nutrition for muscle building . So, eating right is essential if you want to shape your body.
Your body uses a lot of energy during weight training. This energy is usually expressed in kilocalories and consumed by your body during training. For your muscles to gain mass, the regeneration phase must be optimal. During training itself, you injure your muscles, and small tears develop in the muscle fibers. For muscle building to work, you need to fill those tears! Your body does this automatically, but it needs the right nutrients.
Proteins, fats, and carbohydrates – front runners in muscle building
Proteins, fats, and carbohydrates are the most important nutrients. Proteins accumulate in the injured muscles and ensure that they repair themselves and grow as a result.
Fats provide a lot of energy because 1g of fat gives you 9kcal. When building muscle, unsaturated fatty acids are important. Vitamins are also fat-soluble – if vitamins are not consumed with fat, you excrete them again.
Carbohydrates also provide your body with a great boost of energy. Carbohydrates are basically forms of sugar that your body converts into energy. Additionally, carbohydrates ensure the right metabolism between proteins and fats!
Determining total energy expenditure for functional muscle building
When it comes to nutrition in connection with muscle building, you first have to take the step of determining total energy expenditure. Knowing how many calories you burn in a day is crucial to adjusting the nutrition plan in the right direction.
Total energy expenditure consists of basal metabolic rate and activity level. The basal metabolic rate describes all the "expenses" that your body incurs in a day. This includes organ activity and cardiovascular functions, as well as all the other functions that your body performs daily. Your basal metabolic rate depends on your age, gender, percentage of muscle mass, and physical performance level.
The activity level is difficult to determine and very individual. This depends on your job, physical activity level, and leisure time.
With the Verival calorie calculator , we can quickly and effectively help you calculate your calorie needs and thus assist you in your muscle-building journey.
How do you actually create a nutrition plan?
The most important fact for creating an effective nutrition plan is that you should expect a calorie surplus of 300-500 kcal per day. This gives your body a buffer to build muscle.
Before you create your nutrition plan, it's important to know how your body is currently performing. How much do you sleep? How much do you work? Do you have stress? How much exercise do you do? Gender, age, weight, and BMI are also important metrics. You should also know which foods you tolerate well or if you have any allergies.
Then you should calculate your total expenditure so that you know how many calories you burn and how many you need per day. It is also advantageous to determine your physical activity level (PAL) so that you have a more accurate overview of your intake.
In any case, you should also set goals for yourself in advance. Where do you want to go? Those who have a goal in mind also find it easier to train.
The real task then is to find the right food. Sufficient proteins, fats, and carbohydrates are extremely important. At least 3 meals per day and smaller snacks throughout the day are the keys to success.
What is important when building muscle?
There are a few basic rules when it comes to building muscle. Muscle building happens when you stretch your muscles beyond the limit of your performance level. The goal is to tire the muscle and provide new stimuli. During the regeneration period, the muscles then adapt to the new level. So, in theory, that sounds simple.
However, it's not that easy. Strength training alone can quickly reach its limit in muscle building. While strength training is a critical component of the entire muscle-building process, without the right nutrition, your muscles will eventually “stop” growing.
The most important nutrients for muscle building are protein, fat, and carbohydrates. You should always consume an adequate amount of these within a healthy sports diet. Without these nutrients, your progress will be limited.
Thus, proteins are the cornerstone of every muscle. Without proteins, there is no muscle building. The protein requirements of your body also increase with higher training intensity. This means that the more intense and more often you exercise, the more protein your body requires. Normally, 1 gram per kilogram of body weight suffices to cover your protein balance – but with sufficient training, one gram quickly turns into 1.5 grams!
Macronutrient distribution in muscle building
We have discussed the right nutrients for building muscle in detail. Proteins, fats, and carbohydrates. But what does the right distribution between them look like in a healthy muscle-building diet?
Depending on which training phase you are in, the macronutrient distribution will also vary.
If you want to lose weight, the following distribution is recommended:
20-30% carbohydrates, 25-30% proteins, 30-35% fat
The following distribution is suitable for muscle definition:
30-40% carbohydrates, 25-30% proteins, 25-30% fat
The following distribution of macronutrients is suitable for muscle building:
55-60% carbohydrates, 20-25% proteins, 15-20% fat
The Best Foods for Successful Muscle Building
For effective muscle building, your diet is paramount. Muscles are not only created in the gym but also directly "on the plate". We have summarized which foods are particularly suitable for building muscle here.
Oats
Oatmeal is the magic bullet for building muscle. The local superfood contains 14% protein and also keeps you full for a very long time due to the many complex carbohydrates. Especially for weight loss , many people swear by oats and porridge ! With its many nutrients and vitamins, oats are a real "health bomb" and prevent many ailments. Especially at breakfast, it is important to consume the right nutrients, and oats in all their different forms can help you perfectly! Especially for vegetarians and vegans, oats should be a constant companion – even without meat and with a vegetarian diet, it is easy to gain muscle .
Legumes
Legumes help you build muscle as well as oats. Kidney beans, lentils, chickpeas, and peas should find a regular place in your diet because they all contain over 20 grams of protein per 100 grams. Iron is a substance that is just as important for the body in building muscle, and as luck would have it, legumes are full of it.
Eggs
Eggs are probably the most obvious foods on this list. Protein is the central substance in muscle building, which is why eggs are also an important part of the menu. Eggs have a high biological value, and the nutrients of an egg can be highly utilized by your body. Incidentally, egg yolks contain the most protein.
Fish and meat
Fish is one of the main sources of the important omega-3 fatty acids. Many fish species also have a low fat content and come with a large portion of protein. Salmon, for example, is one of the most valuable fish for building muscle.
When it comes to meat, you should be careful, because excessive consumption can hinder muscle growth. Especially red meat should be consumed with caution, although iron and proteins are also well contained here. The best type of meat for muscle building is poultry – chicken, turkey, duck, or goose are full of protein.
Cottage cheese
Granular cottage cheese is currently very popular with many athletes. With its many benefits and high protein content, it is perfect as a food for building muscle. It is ideal as a snack between meals, paired with a slice of whole wheat bread.
Nuts, seeds, and kernels
Nuts, seeds, and kernels are very nutritious and suitable for any diet. With their healthy fats, they provide the energy necessary to enhance your muscle growth and help you shine during training. But be cautious: nuts are high in calories and should be consumed in moderation. Therefore, you should limit yourself to one to two handfuls of nuts per day. Our tip: Almonds are very effective for building muscle, and you should definitely include them in your diet.
How to Create Your Own Muscle Building Nutrition Plan
First of all: You can certainly create a simple meal plan yourself, but for an elaborate meal plan, you should consult with a professional for safety.
In any case, you should start with an analysis of your body. How many calories do you consume per day, and how many calories should you consume in order to achieve a reasonable surplus? Once the first step is done, it's up to you to determine your goals – where do you want your body to go?
Once the goal has been set, it's time to look at what foods can be combined with your training plan to achieve the best results. In doing so, you should ensure that you not only determine your nutritional plan based on certain values. It is essential to consume foods that you enjoy as well. Because unfortunately, it is very difficult to stick to a diet! The right spices and tasty side dishes can help you turn a boring dinner into your new favorite dish.
An important aspect of a successful nutritional concept for building muscle is also consistency. There will certainly be days when you would rather eat pizza or fast food – and you should not eliminate that completely – but successful muscle building also requires persistence!
Don't get discouraged at first. Finding the right diet is challenging, and it can often take several weeks. "Trial and error" is part of the learning process. Throughout the hustle and bustle, don't forget that food should be enjoyable first and foremost.
To help you get some ideas about which foods might suit you, we have summarized a few recipe ideas for muscle building:
Green Protein Waffles with Tomatoes
Ingredients
- 1 Green Protein Waffle
- 4-5 cocktail tomatoes
- ¼ onion
- Basil
- Olive oil
- Sea salt
Preparation
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Cut the tomatoes and onion into small cubes and mix them with a dash of olive oil and sea salt.
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Top the Green Protein Waffle with the mix and add a little basil.
Green Protein Waffles with Cottage Cheese
Ingredients
- Green Protein Wafer
- 4 tsp cottage cheese
- Cress
- Cucumber
Preparation
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Spread the cottage cheese on the protein waffle.
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Add a little cress and cucumber slices on top.
Protein Cereal Bar Almond Fig
Ingredients
- 180 g Verival Grain Free Sport Protein Muesli Almond Fig
- 120 g low-fat quark
- 3 tbsp flaxseed crushed, as an egg substitute
- 50 ml hot water
- 15 g almonds
- 30 g dried apricots
- 3 tbsp maple syrup
- 1 tablespoon lemon juice
Preparation
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Preheat the oven to 170°C circulating air.
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Line a rectangular baking pan (approximately 32cm x 24cm) with baking paper.
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Prepare the egg substitute: Mix the flax seeds with 50 ml of hot water and let them swell for 5 minutes.
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Coarsely chop the almonds and apricots.
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Mix the protein muesli and the low-fat quark.
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Then add all the remaining ingredients and mix everything together well.
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Pour the dough into the prepared baking pan and smooth out.
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Bake in the oven for 20 to 25 minutes.
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Cut the dough into 15 pieces while still hot and allow to cool.
