Training in the gym is only half the work. Nutrition plays a crucial role in muscle building and recovery. Without the right nutrients, your progress will stagnate, no matter how hard you train. In this blog, we explain what you should eat to maximize your muscle growth and improve your performance.
1. The Basics: Caloric Balance and Macronutrients
To build muscle mass, you need to consume more calories than you burn. We call this a calorie surplus. The three main macronutrients are:
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Proteins - essential for muscle recovery and growth.
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Carbohydrates – the primary energy source for your training.
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Fats – support hormonal functions and overall health.
A good guideline is to consume 1.6 to 2.2 grams of protein per kilogram of body weight, to get about 50-60% of your calories from carbohydrates, and the rest from healthy fats.
2. The Best Foods for Muscle Building
"To optimally nourish your muscles, choose foods that are rich in essential nutrients. Here are some top choices:"
Protein-rich Foods
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Chicken, turkey, beef
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Salmon, tuna, cod
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Eggs and dairy (quark, Greek yogurt, cheese)
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Plant-based protein sources (tofu, tempeh, lentils, beans)
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Protein shakes (whey, casein, or plant-based proteins)
Carbohydrate Sources for Energy
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Oatmeal, brown rice, whole grain pasta
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Sweet potatoes and quinoa
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Vegetables and fruit (banana, berries, spinach, broccoli)
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Legumes such as beans and lentils
Healthy Fats for Optimal Hormone Balance
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Nuts and seeds (almonds, walnuts, chia seeds)
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Avocado in olive oil
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Fat fish (salmon, mackerel)
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Eggs and dark chocolate
3. Timing of Nutrition: What and When to Eat
Next to what you eat, is when you eat also important.
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Before the training: Eat a meal with carbohydrates and proteins 1-2 hours in advance (for example, oatmeal with banana and whey protein).
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Do not train: Taking a protein-rich meal or shake within an hour after your workout helps to accelerate muscle recovery.
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Before going to sleep: Casein proteins (e.g. quark) help nourish your muscles during sleep.
4. Hydration: Don't Forget Water
Water is essential for muscle function and recovery. Aim for at least 2-3 liters of water per day and more if you train intensively.
5. Supplements: A Handy Addition
'Although nutrition forms the basis, supplements can help you more easily meet your macros. Some useful supplements are:'
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Whey protein – Quick protein source for post-workout.
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Creatine – Increases strength and muscle endurance.
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BCAA’s – Help reduce muscle breakdown and accelerate recovery.
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Multivitamins & Omega-3 – Support overall health and recovery.
Conclusion
Muscle building requires more than just hard training. A balanced diet, proper meal timing, and adequate hydration are crucial to achieving maximum results. Combine your workouts with the right nutrition and see how your physique elevates to a higher level!
