Muscle Building: These Foods Help

The right foods for muscle building

Carbohydrates are trumps – at least if they are the right ones:

• It is best to use carbohydrates that provide energy over a longer period of time: wholemeal bread, wholemeal pasta, wholegrain rice, fruit, and vegetables. About 60 percent of the daily diet should consist of it.
• Protein is often grossly overestimated, to build muscle you need 1.8 grams per kg of body weight. With a body weight of 80 kg, that is 144 grams of protein per day. For this, you need to eat, for example, 100 grams of hard cheese or two yogurts.
• Also, pay attention to vital substances: To avoid feeling tired and drained, you need to consume more magnesium (600 mg), calcium (30 mg), and iron (1,500 mg).
• In addition, the amino acid arginine (strengthens the muscles), zinc and vitamin B6 are important for competitive athletes.

Build muscle with protein bars?

• Protein bars are a hit in fitness studios, but completely superfluous with the right diet, according to the consumer service in Bavaria. Because if you eat/drink chicken, legumes (peas or lentils), quark, or low-fat milk after exercise, you get just as much protein.
• For orientation: For 20 grams of protein are in the following foods: 100 g lean meat or fish, 100 g raw lentils or peas, 150 g low-fat quark, 500 ml low-fat milk, 160 g egg-free, uncooked pasta, and 250 g wholemeal bread.