It depends on the dosage
As an example of a muscle-building diet plan, a day is presented that begins with a breakfast that includes a wholemeal roll, a slice of turkey, a tomato, some salt and pepper, a hazelnut and 200 ml of coffee with milk. In between there is a fruit quark to which one should add 200 ml of liquid. The midday meal can be a fruit muesli with fresh fruit, which is accompanied by 600 ml of liquid.
Before dinner, you can also treat yourself to another small snack. A fruit salad or a selection of fresh fruit is a good choice for the afternoon. Again, one should drink 600 ml of liquid.
Dinner can begin with a vegetable pan with feta cheese. 100 grams of wholemeal pasta, lean beef fillet and two times 200 ml of water are recommended. As a small dessert, 30 grams of hazelnuts can be served and supplemented with a 200 ml glass of water.
Nutrition can make an important contribution to effective muscle building and is to a large extent responsible for good and healthy muscle growth. Time after exertion | Function of the organism 4- 6 minutes | Creatine phosphate storage replenishment (KrP) 20 minutes | Reduction of blood pressure to normal values 20- 30 minutes | Increase of blood sugar 30- 35 minutes | Reduction of lactate value below 3 mmol 60 minutes | Beginning of protein biosynthesis approx. 90 minutes | Change from catabolic (degrading to anabolic) metabolism 120 minutes | Beginning of muscle regeneration approx. 12 – 24 hours | fluid balance compensation 24 hours | decrease of hemocrit >24 hours 2-5 days | replenishment of glycogen storage 4 days | restoration of weakened immune system 5 days | replenishment of muscular fat storage 7 days | development of dysfunctional mitochondria > 1 week | regeneration after extreme long-term endurance stress
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