Strength training combined with proper nutrition fuels the muscles. To create a muscle building diet plan

In this article:
  • Why is proper nutrition important for building muscle?
  • I need a muscle building diet plan?
  • What nutrients my body needs to build muscle?
  • How much protein do I need every day for muscle building?
  • What foods push muscle building?
  • What is the optimum nutrient distribution of my muscle building diet plan?
  • I need food supplements and supplements to build muscle?
  • Which protein powder is the best for me?
  • Exemplary diet plans for building muscle
  • Diet plans for building muscle as a pdf to download

Why is proper nutrition important for building muscle? 

Only through hard training you are now times not impressive muscle mountains grow. Because only in combination with proper diet strategy, muscle growth can be optimally pushing and even accelerate. The prerequisite for this is a certain level of knowledge regarding the subject of sports nutrition: What and how often should I eat to increase muscle mass? What foods puts a great deal of protein? We answer these and many other question in our article on the subject "Diet plan for building muscle",

Meal Prep: Well-planned meals facilitate a muscle building
Well-planned meals facilitate a muscle building

© Syda Productions /

I need a muscle building diet plan?

Nutrition plays a vital role in muscle building. For who is physically active and wants to build new muscles, needs the one hand the energy needed for this - and long seen daily getting more than you consume. But not only the quantity that counts, but also the quality of energy suppliers. Secondly, the body "building material" for new muscle fibers need, and he gets on a decidedly high-protein diet. In order to get to training and diet under a hat and work purposefully, it is advisable to follow a muscle building diet. Of course, this is not a must, but a diet plan makes daily tasks. Meals can be predictively scheduled and tailored perfectly to your daily workout routine. Questions like "What I only eat tonight," accounts for it, and the risk that spontaneously the next best frozen pizza ends up in the basket is reduced. But how to put together a good muscle building diet plan? Whatever could be heard? Or are pre-diet plans a good option?

>>> LINK TIP: The diet plan for Sixpacker

What nutrients my body needs to build muscle?

To grow fast, your muscles need the right nutrients. The three macronutrients (main nutrients) are carbohydrates, fats and proteins. Vitamins, minerals or trace elements are likewise (life) is important, but you belong to the smaller group of "micronutrients", Unlike the macronutrients provide no energy. 

Protein has the highest priority in your muscle building diet. However, carbohydrates and fats play an important role in sports nutrition - and in the future in your muscle building diet. Although proteins are the basis for new muscle can be built, but carbohydrates and fats give you example, the necessary energy for your workout, allowing you to put muscle growth only in motion. Because your body can only use the supplied proteins when the carbohydrate and fat intake right. For example, if too little carbohydrates and fed too much protein, the body uses the proteins that is also for energy. And under these circumstances, then missing for muscle building. 

>>> To increase with Performace Food your training

Your muscles need quality protein - © alexpro9500 /

1) proteins for muscle building

Proteins (also called protein) are particularly important for muscle building, because Muscles consist largely of proteins. Eat too little or consume too much of it is attacked your muscles and even degradation. Even with minimal impact, but also for injuries protein is required for regeneration. While you can do without temporarily due to the body's own depots on fat in food, there is something for the daily intake of protein is no substitute. Because, unfortunately, the body can not rely on protein reserves as to the absence of depots. Therefore, it is particularly important always enough protein-rich foods to eat to build muscle.

2) fat for muscle building

First things first: fat does not necessarily make fat - this myth has been refuted long ago. Without fat many important body functions would be paralyzed. But fat is not the same as fat, because there are saturated, monounsaturated and polyunsaturated fatty acids. The saturated fatty acids are considered "bad fats" and lurk for example in finished products. The Nobody needs - especially not to build muscle. Unsaturated fatty acids (whether single or multiple) are among the "good fats" and should not be missing in a healthy diet plan for building muscle. One finds unsaturated fatty acids, for example, in avocados, vegetable oils such as canola oils, nuts and oily fish (salmon). 

3) carbohydrates for building muscle

Carbohydrates are the main source of energy of our body. And without energy works in the "machine man" as good as nothing. This not only sounds good, tastes good, because especially pasta, rice and potatoes contain a lot of carbohydrates. Unfortunately, there is a catch: carbohydrates can be stored in depots, but these memories are relatively small and limited. These are full, the body converts excess carbohydrates into fat cells, and then can unattractive to belly & Co. deposit. Means: Do not eat too many, and especially the right (complex) carbohydrates. These "good" Carbohydrates are found for example in whole grains (pasta, bread), vegetables and legumes. "bad" Carbs lurk in candy, finished and white flour products. They contain a lot of sugar, reducing blood sugar levels on a rollercoaster ride. Banish best sugar and white flour products from your diet, because that impede than promote muscle building more him. 

>>> Link-Tip: diet plan for Hardgainer

The muscles need water to grow
drinking water is the alpha and omega in Sports

© michaeljung /

Pumps water to drink muscle growth?

Yes indirectly, because by the water not only nutrients are transported to your hungry muscles, but also flushed waste products from the bloodstream, resulting in protein and fat metabolism. Drink at least 3 to 5 liters. In addition, the fluid loss through sweating during exercise must be balanced. Perfect for strength athletes is sodium mineral water. Sodium binds namely water in the cells, which swell thereby and so cover their six-pack. When soda purchase but also on the calcium and magnesium content. 1: As ideal a ratio of 2 shall apply. Such water supplies the muscles with important minerals in the optimal composition. A high proportion of bicarbonate (preferably about 1000 milligrams per liter) also neutralizes excess acids (such as lactate) in the muscles.

Need Kraftsportler vitamins?

For fine-tuning of the muscles and the energy the body needs not only building materials and fuels, but also vitamins. Especially important these four are: 

> vitamin B1 serves as an enzyme in carbohydrate metabolism. If it is missing, the body produces more lactic acid (lactate) and exhausted faster. The more intensely you exercise, the more vitamin B1 you need. Top suppliers are sausage, meat, oatmeal, nuts and sunflower seeds. 
> vitamin B6 plays in protein metabolism a role similar to vitamin B1 in carbohydrate metabolism. The more protein you take about food, the more vitamin B6 you need. Good sources include soybeans, lentils, nuts, oatmeal, bananas, avocados. 
> vitamin C improves iron absorption (important for transporting oxygen in the blood) and the Knorpelbau, accelerates wound healing and strengthens the immune system. It also neutralizes harmful free radicals that occur under heavy load. 
> vitamin e is also important for the defense of free radicals and strengthens the immune system by helping to form antibodies. The best suppliers are vegetable oils, nuts, fish and whole grains.

>>> For more information about vitamins can be found in our VITAMIN SPECIAL.

How much protein do I need every day for muscle building?

Who wants to eat a balanced diet and healthy, for the principle: 0.8 grams of protein per kilogram of body weight. However, if you want to really define muscle mass, has still got it up a notch in the amount of protein and can boot up your protein intake to up to 2 grams per kilogram of body weight. For there is about the maximum amount of protein that can use daily the body. This means in practice: A regularly-training amateur athletes with 80 kilos can hold up to 120 grams of protein daily. So much stuck over the day, for example, 2 eggs (14 g), 200 g chicken breast (48 g), 100 g of tuna in its own juice (24) and a protein shake of 300 ml of milk and 30 Whey protein (32 g)

In the table we show you your optimal amount of protein per day:

Recommended daily doses of protein for muscle building by fitness level:


1.0 to 1.2 grams of protein per kilogram of body weight


1.2 to 1.5 grams per kilogram of body weight


1.5 to 2 grams per kilogram of body weight

In addition to the amount of protein, there is another very decisive point on which you should look out for: the amino acids. Amino acids are, so to speak, the "building blocks" from which proteins or protein molecule is composed. There are 9 essential (vital!) Amino acids such as leucine, lysine or valine, from which the body can in turn produce 13 more amino acids themselves. This 21-part "Amino acid Bauset" the body can now produce the proteins for all body cells. However, always assuming that the 9 most important are fed repeatedly through food. But do not panic: Each protein-rich food contains amino acids. Eat as varied as possible and combine animal and vegetable protein: therefore easily apply to you. Just make sure all light that you get all the amino acids you need. 

Is too much protein dangerous?

Healthy kidneys also come with a daily dose of up to 3 grams per kilogram body weight clear - provided that you drink enough (at least 3 liters per day). A good indicator of this is the color of urine: The maximum should be colorless to light yellow. Theirs is dark yellow? Then you have drunk too little. Immediately pour more water!

What foods push muscle building?

In order to promote muscle growth best, you should put the focus more on protein-rich foods. Protein is among other things important for building muscle, promotes regeneration capacity and heats the metabolism properly. Foods with a high protein content are therefore at every meal duty. Take care, however, not only on the quantity but also the quality of the proteins. Keywords: biological value. The fact indicates how well the body can use ingested protein from the diet, and then convert it into body protein. The protein, which is found in animal foods, is the protein in the human body similar than from plant foods, so it is high quality and has accordingly a higher biological value. This does not mean that vegetable protein would be inferior. Vegetable protein such as from nuts or legumes can not optimally converted by the body, but these foods are cholesterol free, high in fiber and also usually contain many healthy fat. Combine animal and vegetable protein on the plate together to get the best of both variants.

Chicken must in your diet plan is not missing - © Anna Shepulova /

These top 5 sources of protein may not be missing in your diet: 

TOP 1) Eggs

Eggs are muscle lining se. Only one egg provides 7 grams of protein. And the best: The protein is by far the highest quality that you can perform your body. The biological value is 100 - good as it gets!

TOP 2) Beef

Even beef provides your body with high quality protein - the biological value in this case is 92. In addition to protein in their luggage: a good amount of iron, which optimizes the oxygen uptake of the blood.

TOP 3) Poultry

Lean poultry like chicken and turkey are among the most popular protein suppliers. No wonder, because a serving of chicken or turkey (125 g) provides about 30 grams of protein. Another advantage: The tasty birds provide only 1 gram of fat per 100 grams (without skin).

TOP 4) tuna

Tuna should have a permanent place in your diet. 100 g of fresh tuna delivers impressive 23 g protein at only 144 kcal. And the canned fish does not need to hide, because that contains the same amount of healthy protein. Access aware variant "in its own juice" because the colleague in oil is usually about 30 percent oilier. 

TOP 5) Magerquark

Magerquark is an excellent protein source and scores with 13 g protein per 100 g. The only drawback: Pur unfortunately he tastes pretty sticky. Pimp your Magerquark therefore with fruit or nuts. Also a hearty mix with mustard, tomato paste, spices and pickles is delicious.  

Even more protein-rich foods are available in our gallery: 

In these foods puts a great deal of protein presents: The Top 100 protein-rich foods
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