Suitable foods for muscle building
Protein-containing food e.g. Carbohydrate-containing food e.g. Fat-containing food e.g.
- Poultry
- Lean pork and beef
- Fish
- Low-fat curd
- Egg
- Hand cheese
- Nuts
- Rice
- Sweet potatoes
- Egg
- Rice cakes
- Vegetables
- Fruit
- Fish
- Nuts
- Linseed oil, rape oil
When is the best time to eat carbohydrates?
Carbohydrates are recommended to be consumed within two hours after the sport/training – this shortens the regeneration time. Meals eaten after exercise should be easily digestible in order to quickly restore energy to the body. Simple carbohydrates may be used here. This not only stimulates regeneration, but also supplies fuel so that the proteins remain for muscle building.
Should I eat before or after training?
Especially if the goal is fat burning, you should avoid eating before training. Instead, it is recommended to have a proper, protein-rich breakfast in the morning and to drink a lot during the day (in general). Thus, no extra meal is needed before exercise.After training, food can and should be eaten within two hours in order to replenish energy reserves, to replenish fuel, to stimulate the muscles to build up and to shorten regeneration times. In weight training, however, high weights are moved and the body needs full energy stores. Long-chain carbohydrates (potatoes, pasta, rice) should therefore be eaten at least 2 hours before.
What should be eaten before and after training?
It should be eaten both before and after training for muscle growth. After training, simple carbohydrates are recommended to give the body what it needs quickly plus protein-rich foods to help build muscle. But what exactly should be eaten here?
For example, low-fat curd cheese with finely chopped banana. Simple carbohydrates and lots of protein. That makes you full and quickly fit again.
If a lot of muscle mass is to be built up, the protein intake should be kept in the foreground. An omelet with corn, for example, also combines carbohydrates with proteins. So there are many small dishes that help the body get fit again quickly. Before training, the dish can consist of potatoes, rice or pasta paired with lean meat and vegetables.
