Muscles are commonly regarded as a symbol of athleticism and fitness. But the powerhouses not only shape a defined body – they also stabilize the entire musculoskeletal system and also rev up the body’s energy metabolism. Reasons enough to invest some time and energy in muscle building. Of course, there is no way around targeted strength training. But only in conjunction with the right diet can the training make the muscles grow. Above all, a sufficient protein intake is important, because muscles consist of 20 percent protein. We have compiled a selection of 9 delicious foods for you, with which you can support muscle building.
1. eggs
Whether hard-boiled as a snack or scrambled for breakfast, eggs are an ideal source of protein because their composition is very similar to the proteins in the human body. This means that the body can use the protein from eggs particularly well for muscle building. In terms of cholesterol content, eggs have long been unjustly demonized: Contrary to earlier assumptions, the cholesterol from the food has namely only a small influence on the cholesterol level in the blood. You can therefore consume one egg per day without hesitation.
2. tuna
Besides its high protein content, tuna can score with healthy fatty acids and B vitamins. As a steak it can be fried or grilled, from the can it peps up salads. Figure-conscious people should, however, make sure to use natural canned tuna instead of the oil-packed variety.
3. hand cheese
Hand cheese is also called Harz cheese and naturally contains less than one percent fat. With 30 grams of protein per 100 grams, it is a low-calorie protein bomb, making it an ideal snack after weight training. A Hessian specialty is “Handkäs’ mit Musik.” This involves marinating the Harz cheese in a marinade of vinegar, oil, onions and caraway seeds.
4. oatmeal
The combination of complex carbohydrates, protein and fiber makes oatmeal a valuable part of a balanced breakfast. They saturate for a long time and provide energy for training. As muesli with fruit and yogurt, oatmeal is an ideal start to the day.
5. beef
Animal protein such as from meat and eggs can be utilized by the body particularly well. Beef is also rich in conjugated linoleic acid, a fatty acid that is thought to promote muscle growth. Dried beef is therefore a popular snack among athletes.
6. tofu
Tofu is a valuable alternative to meat not only for vegetarians. It contains high-quality vegetable protein as well as iron, which is needed for blood formation. Tofu is available smoked, pickled and seasoned with herbs. Fried it tastes good with 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 are delicious in soups, as a side dish or in salads. They are also popular in oriental cuisine: chickpea porridge is used to make falafel, and as a paste with sesame seeds they are made into hummus.
8. green spelt
Green spelt is the dried grain of spelt. It is higher in protein than wheat and contains many minerals and vitamins. When ground, it can be used like flour to help meet the increased daily requirements of protein and minerals for athletes. Its nutty flavor adds a special touch to baked goods. Also try vegetarian burgers with green spelt 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 better snack only small amounts.
More fitness through a balanced diet
The German Nutrition Society (DGE) recommends a protein intake of 0.8 grams per kilogram of body weight. For example, if you weigh 70 kilograms, you should therefore consume about 56 grams of protein per day. For athletes, the protein requirement may also be higher. To optimally support muscle building, it is best to eat a protein-rich meal directly after training. Ideally, you should include protein-rich snacks in your diet throughout the day, because the body can only utilize a limited amount of protein at a time.However, in addition to an adequate protein intake, an overall balanced diet is important for building muscle: carbohydrates from whole-grain products, fresh fruits and vegetables, and high-quality fatty acids supply the body with all the important nutrients and make it fit for training.
