Easy & effective muscle building with premium sports foods
No training – no muscles... even we can’t change that fact. Good nutrition, customised training and appropriate regeneration are decisive factors in muscle building.
“Promote your muscle building by adding proteins, amino acids, creatine and vitamins to your diet.”
Products like Whey Protein can offset your body’s increased need for dietary protein after a workout. Whey Protein delivers all the essential amino acids your body needs for regeneration.
Studies have shown that taking creatine can increase the body’s power output by up to 20% depending on fitness level.
Sufficient nutrients are essential for the body during the regeneration phase after a workout. Amino acids like L-Arginine, L-Glutamine and BCAAs are among the most effective sports foods and promote the body's regeneration processes.
1. Nutrition for muscle building
Until a certain training stage is reached, the strain on the muscles alone is enough to trigger muscle building and get your body performing, especially for beginners. Building long lasting musculature, on the other hand, begins in the kitchen. The role of nutrition in successful muscle building is often underestimated. It is impossible to build muscle over a longer period of time without proper eating habits.
2. Calorie surplus is required for building muscle mass
Building new muscle mass is pure luxury for our bodies. With each gram of additional muscle mass, our basal metabolism increases and the body needs more nutrients to adequately fuel the new muscle tissue. Basal metabolism increases with each kilogram of muscle mass gained. With this insight, it isn’t surprising that muscle building stops after reaching a certain performance level. This is because of an insufficient supply of nutrients such as proteins, carbohydrates and fats. Only a positive energy and nitrogen balance and a calorie surplus of 300-500 kilocalories per day puts our bodies in the position to build new muscle tissue. If your weight gain stagnates, you should calculate your total energy expenditure and check if you are taking in enough calories to be able to build muscle.
3. The proper selection of foods for muscle building
If you already know and cover your calorie requirements for muscle building, the second step is to think about the composition of the individual macronutrients; proteins, carbohydrates and fats in a meal plan. The nutrients most suitable for muscle building are high-quality protein sources from low-fat meat (chicken, turkey, beef), eggs, dairy products, red lentils, kidney beans, chickpeas, soy, buckwheat and quinoa. They are rich in essential amino acids and thus provide the body with the required building blocks for muscle building. The sufficient supply of carbohydrates is especially important within muscle building as it is what maintains the constant and progressive weight increase in weight training. If the body doesn’t receive energy from oatmeal, whole grain products or potatoes, this often has a negative impact on training performance. Simple carbohydrates such as bananas, rice cakes or gummy bears can be consumed to create an anabolic environment for muscle building through high insulin levels. Positive side effect: The recovery of the body improves and glycogen stores in muscles are replenished faster.
4. Training for muscle building
Apart from proper nutrition and suitable muscle building products, success also depends on hard work at the gym. The magic formula for long lasting muscle building lies in progressive increase in weights. So the weights used must be successively increased in order to stimulate the muscles, to show them that new adaptation processes are needed in order to crest the “next” level in muscle building. Complex basic exercises such as deadlifts, military press, squats or pull-ups are ideal for a successful muscle building training plan. These train the interaction of all large muscle groups and ensure a holistic growth in muscle mass without weak areas. Apart from this, the muscles can also receive new growth stimulus with what is known as intensity training. As well as compound sets, super sets and Tabata training are also possible alternatives to classic hypertrophy weight training with 8-12 repetitions.
5. Additional tips on muscle building products
Why is the use of muscle building products of great significance for building mass, especially in conjunction with exercise? The consumption of essential amino acids in the form of BCAAs or whey protein in conjunction with training has been shown to promote protein biosynthesis and thereby have a positive impact on anabolic (muscle building) processes. The intake of high quality sports nutrition products directly after a workout increases the chances of successful and effective muscle building.