Protein/protein

Basically one differentiates with the basic nutrients (carbohydrates, fats and protein) between energy metabolism and building material metabolism. Protein is part of the building metabolism, i.e. it is responsible for building muscle. Only when carbohydrates are no longer available does the body burn protein to produce energy.

The daily requirement of protein is 1gkg body weight. A man weighing 70 kg therefore needs 70g per day. During strength training this requirement increases up to 2 gday.

50 % of this requirement should be covered by animal products and 50 % by vegetable products.Since fat and cholesterol are often present in protein-containing nutrients, it is a good idea to consume protein in the form of dietary supplements, e.g. in the form of shakes or fitness bars etc. Since protein is not a direct supplier of energy, it should be taken after and not before training. Products in which protein is present (percentage): animal vegetable

Meat (20%)
Poultry (12-18%)
Egg (14%)
Fish (10-16%)
Cheese (12-30%)
Curd cheese (8-11%)
Bread (6-7%)
Oat flakes (14%)
Rice (7-8%)
Rice (7-8%)
Lenses (23%)
Beans/peas (22%)
Nuts (14%)

Carbohydrates

CarbohydratesCarbohydrates (glucose sugars) are part of the energy metabolism and operating metabolism in addition to fats. They enable the body to exercise. Forms: The body stores carbohydrates in the form of polysaccharides (Gykogen).

These have to be converted into monosaccharides during sporting activities. Glucose is therefore useful for short-term performance enhancement, as it does not have to be converted first. The daily carbohydrate intake is 4 g per kg.

body weight. However, once the carbohydrate stores are replenished, it converts them into fats. Products in which carbohydrates are present (proportion in %)

Simple sugar (monosaccharides) e.g.
dextrose
Disaccharides (disaccharides) e.g. cane sugar
Polysaccharides (oligosaccharides) e.g. 3- 10 monosaccharides
Poly sugars (polysaccharides) vegetable starch.
Pasta (75%)
Wheat flour (76%)
Potatoes (17%)
Cocoa (43%)
Rice (77%)

Defined muscles and a trained body are the goal of many people, and you have to train hard for it. A specific diet adapted to the training can help to accelerate and support the muscle building process.

Nutrition gives our body the energy it needs for all processes and around the clock. If body substance, in this case muscles, is to be built up, more energy must be made available in the long term. The nutrients that are responsible for building muscle can be divided into macronutrients and micronutrients.

Micronutrients are vitamins and minerals and do not directly supply the body with energy. However, they are needed to keep the processes of energy production running. Macronutrients include protein, carbohydrates and fat, and they have an enormous influence on muscle building.

Both groups of nutrients are very important for muscle building and should be included in a balanced healthy diet. Proteins play a special role among the macronutrients. Among other things, they ensure that cells are built up in the body.

This includes muscle cells that consist almost exclusively of water and proteins. Protein should be contained in the daily diet in sufficient quantities. A maximum of 2 grams per kilogram of body weight should be supplied per day.

But already 1.5 grams are enough to successfully build muscle. More than two grams are not necessary, but do not harm the muscles. Among the proteins, a distinction is made between different values.

This value indicates how much muscle protein can be formed from a certain amount of food protein. It is also important to consume proteins from different sources (vegetable and animal). The higher the valence of the protein, the better.

Animal protein tends to be better suited for muscle building than vegetable protein. Sufficient protein should be consumed at every meal. However, the body cannot absorb more than 40 grams of protein per meal, so this value does not have to be exceeded in one meal.

Next to protein, carbohydrates are the second important nutrient for muscle building. Carbohydrates provide the body and the muscles with the necessary energy. If the body does not receive enough carbohydrates, this can have a negative effect on performance and have an impact on the insulin balance.

Insulin is an anabolic hormone and ensures a better supply of nutrients to the muscles. It also promotes the absorption of proteins into the muscle cells and thus supports muscle building to a considerable extent. Fat is usually attributed a negative effect on the body and our health.

Nevertheless, fat is an important macronutrient for building muscles. Without fat, important bodily functions are impaired and it provides a hormone level that influences muscle building. 20 percent of the daily diet should therefore be of fatty origin.

A distinction is made between saturated and unsaturated fatty acids.A healthy diet should contain many unsaturated fatty acids, as these are important for muscle building. These unsaturated fatty acids are found in nuts or olive and rapeseed oil. In order to build muscles successfully over a long period of time, the energy balance should be positive.

This means that the amount of calories supplied should exceed the requirements. In order to take all these aspects into account, the creation of a nutrition plan is recommended. This can guarantee an optimal nutrient supply for muscle build-up and thus enables perfect strength training.

However, a lot of time must be planned for this. In everyday work this is not always easy to implement. Strength training and healthy nutrition go hand in hand.

As a rule, a balanced diet should contain 50% carbohydrates, 30% proteins and 20% fat. For women who do weight training, it is generally sensible to eat a protein-rich diet. With regular strength training, women should also eat between 1.4 and 1.8 grams of protein per kg body weight per day.

A protein intake directly after training is particularly effective, as a breakdown of body protein is pre-programmed at this time. This is used to build muscles and support regeneration. In order to prevent the protein from being broken down from the existing musculature, protein should be taken after a workout.

In general, it is difficult to combine the right diet with a strength training plan. The training is quickly too hard and/or the chosen diet is not optimal, so that the desired results are not achieved. Precise adjustments should be made by an expert.

However, a diet that is planned as a supplement to strength training for women should be more protein-based and include lots of vegetables, salad and fruit. Before the strength training, the body needs the energy required for the following load. For this purpose, the proportion of carbohydrates in the meal before a workout should be correspondingly high.

However, proteins are just as important to support muscle building. Fiber should also be included in the diet. In addition to the diet, the training itself should also be geared to the requirements and goals of an athlete.

The weights should be chosen so that approx. 8 – 12 repetitions are feasible. Weights that are too light provide too little stimulus for the muscles and strength training remains ineffective.

Women should also make sure that all major muscle groups (chest, abdomen, back, legs and arms) are sufficiently trained. For women, too, a targeted training plan in combination with a balanced and healthy diet can contribute to successful weight training. In this way, defined goals can be reached even faster.