Protein Protein

As already mentioned, not only the quantity but also the quality of the protein is important. The biological value indicates the quality of the respective protein and thus shows how well the body can absorb the protein and convert it into muscle mass. For example, an egg has a biological value of 100 and is considered a reference value.

Beef and tuna with a biological value of 92 can still keep up with the egg quite well. So you should also pay attention to the proteins you eat. In general, animal proteins should be preferred to vegetable proteins for muscle building.

They are also easier to digest than vegetable proteins. Chicken and turkey are particularly good proteins, as they are low in fat but have a high biological value and are therefore good nutrients for muscle building. Nevertheless, you should not rely on just one group of proteins, but combine animal and vegetable proteins to achieve the greatest possible success.

Carbohydrates play a greater role in strength training than first assumed. They are an energy supplier that makes weight training possible in the first place. Therefore you should make sure that the carbohydrate storage is filled up before training.

E.g. eat pasta approx. 4-5 hours before weight training. If you feel tired during or before training, you can take in carbohydrates in the form of energy bars (simple sugars). In this way you can achieve a performance boost, but this is not maintained over a long period of time.After training, the carbohydrate storage should be replenished, but one should be careful that the human body converts excess carbohydrates into fat.

Greases

A high-fat diet should be avoided in any case during weight training, because the body does not burn fat during weight training. However, a positive side effect of muscle building training is that the body burns more fat as a result of the increase in muscle mass because the basal metabolic rate is increased.