9 foods for more muscle

Muscles are commonly referred to as a symbol of athleticism and fitness. But the powerhouses not only form a defined body - they also stabilize the entire musculoskeletal system and also boost the body's energy expenditure. Reasons enough to invest some time and energy in building muscle.

Of course, there is no way around targeted strength training over. But only in conjunction with the right diet, the training makes the muscles grow. Above all, it is important to ensure sufficient protein intake, because 20 percent of muscle is made up of proteins. We have put together a selection of 9 delicious foods to help you build muscle.

1st eggs

Whether hard boiled as a snack or scrambled eggs for breakfast - eggs are an ideal source of protein, because the composition is very similar to the proteins in the human body. This means that the body can use the protein from eggs especially well for muscle growth.

Regarding cholesterol content, eggs have been wrongly vilified for a long time: Contrary to previous assumptions, dietary cholesterol has little effect on blood cholesterol levels. One egg per day you can consume without hesitation.

2. Tuna

In addition to its high protein content, tuna can score with healthy fatty acids and B vitamins. It can be roasted or grilled as a steak, it can be used to spice up salads from the can. However, figure-conscious people should be careful to use natural canned food instead of the oiled version.

3. Hand cheese

Hand cheese is also called Harzer cheese and naturally contains less than one percent fat. With 30 grams of protein per 100 grams, it is a low-calorie protein bomb and thus an ideal snack after strength training. A Hessian specialty is "Handkäs' with music": Here, the Harz cheese is placed in a marinade of vinegar, oil, onions and cumin.

4. Oatmeal

The combination of complex carbohydrates, protein and fiber make oatmeal a valuable part of a balanced breakfast. They are long-lasting and provide energy for training. As a cereal with fruit and yogurt, oatmeal is an ideal start to the day.

5. Beef

The body can utilize animal protein like meat and eggs particularly well. Beef is also rich in conjugated linoleic acid, a fatty acid designed to promote muscle growth. Dried beef is therefore a popular snack among athletes.

6. Tofu

Tofu is not only a valuable alternative to meat for vegetarians. It contains high-quality vegetable protein and iron, which is needed for blood formation. Tofu is smoked, pickled and seasoned with herbs. Roasted it tastes to vegetables, marinated it provides variety on the grill.

7. Chickpeas

The legumes are very rich in protein and also contain magnesium, which can prevent muscle cramps. Chickpeas taste in soups, as a side dish or in salads. They are also popular in the oriental kitchen: chickpea porridge is used to make falafel, as paste with sesame they are made into hummus.

8. Greenkernel

Green kernel is the dried grain of the spelled. It is more protein-rich than wheat and contains many minerals and vitamins. When ground, it can be used like flour and thus help to cover the increased daily requirement of protein and minerals in athletes. Its nutty taste gives baked goods a special touch. Also try vegetarian burgers with green seed patties.

9. Peanuts

Among nuts, peanuts have the highest protein content. They also provide a lot of potassium, which is important for muscle function. But beware: with more than 550 calories per 100 grams, they are real calorie bombs - so it's better to just snack on small amounts.

More fitness through a balanced diet

The German Society for Nutrition (DGE) recommends a protein intake of 0.8 grams per kilogram of body weight. For example, if you weigh 70 kilograms, you should consume about 56 grams of protein per day. For athletes, the protein requirement may be higher.

To optimally support muscle growth, it is best to take a protein-rich meal directly after training. Ideally, you should add protein-containing snacks throughout the day to your diet because the body can only use a limited amount of protein at a time.

In addition to adequate protein intake, however, an overall well-balanced diet is important for muscle growth: carbohydrates from whole grains, fresh fruits and vegetables as well as high-quality fatty acids supply the body with all the important nutrients and make it fit for training.

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