How do I have to eat for an ideal muscle build-up?

The most important aspect of a diet aimed at building muscle is the “excess calories“. In concrete terms, this means that the body has to be fed more calories than it burns. This is the only way the body can provide for bad times.

This mechanism is used because the body stores the excess energy in the form of fat, but also in the form of muscle proteins, if the training stimulus is strong enough. If you don’t reach this calorie surplus, but actually consume fewer calories than you actually need, our body uses the built up energy reserves to get the energy it needs. But now an evolutionary disadvantage appears: Our body first breaks down muscle protein before it begins to break down fat.

The only way to counteract this is to challenge the muscles by exercising hard and thus signal to the body that the muscle proteins are still needed. The second important point in the topic of nutrition is the so-called macronutrient distribution. Every macronutrient (fats, carbohydrates, proteins and alcohol) is used by the body to provide energy and can therefore be easily converted into a calorie equivalent.

For example, one gram of carbohydrate corresponds to 4.1 kcal. This is also how the calorie content of our food is composed. Important for muscle building are now on the one hand enough calories (see above), but on the other hand also enough proteins, fats and carbohydrates.

Proteins are the basic material of our muscles. Without proteins, therefore, no muscles can be built. Carbohydrates are the fastest form of energy supply for the muscles.

This guarantees that the muscle has sufficient reserves available to it during exertion. Carbohydrates are temporarily stored in the form of so-called glycogen, which the muscle can then access. Fats in turn form an important basis for many human hormones as well as a part of the synovial fluid.A generally valid nourishing plan is thus not simply possible, since each humans have a different calorie conversion, if necessary food incompatibilities exhibit or for example vegan nourish themselves.

Under: https://www. foodspring. de/ernaehrungsplan-muskelaufbau one finds however a nourishing plan Creator, with which one can get along at the beginning very well.