Vegetable proteins
Ginger is not only considered to be universally applicable in Asia. Above all, the increased blood circulation in the muscles is important for good muscle building. In addition, ginger supports the breakdown of lactate and thus ensures optimal regeneration after a workout.
Those who compile their nutrition plan for muscle build-up with soybeans can look forward to 37 grams of vegetable protein. The value of 84 is still in a very good range and in addition to the protein, the soybean can also shine with a high potassium content. Until 2004 coffee was still considered to be a doping substance, but today it has been removed from the doping list.
With its active ingredient caffeine, coffee causes an increase in blood pressure and a higher pulse rate. As a result, you can create more repetitions, cycle uphill faster and boost your fat burning. Two espressos before exercise can significantly increase performance.
One plant that is completely underestimated when creating a nutrition plan is the cress. Cress contains a lot of iron and vitamin C. The iron can reduce muscle fatigue, and in combination with curd cheese, cress can also score points with a lot of protein. Potatoes are not only a supplier of carbohydrates, but also provide an increase in the biological value of other foods. For example, if potatoes are eaten with eggs, the biological value of eggs increases from 100 to 136, so that even more protein can be converted directly into muscle mass.
An example nutrition plan
Below is an example of a nutritional plan for a person weighing 80 kg. For breakfast there is wholemeal bread, oat flakes and a banana, which gives you 654 kcals with 18 grams of protein, 126 grams of carbohydrates and 9.5 grams of fat. At lunchtime, the meal may include turkey breast, beef, egg, chicken breast fillet and potatoes.
This gives the body another 610 kcals, 75 grams of protein, 16 grams of carbohydrates and 25 grams of fat. Before training, you can drink a black coffee to optimize your performance. It is not rich in nutrients, but it increases your heart rate and pulse rate.After the muscle building training you can then take Whey Protein and Dextrose.
These supplements provide about 720 kcals and contain 80 grams of protein, 100 grams of carbohydrates and 2.5 grams of fat. In total, the person with this diet plan will consume approximately 2000 kcals, 180 grams of protein, 240 grams of carbohydrates and 36 grams of fat. Of course, it is also possible to do without dietary supplements after training and take in the nutrients through potatoes, pasta, beef, soybeans, broccoli and egg.
However, you should be careful not to eat too monotonous and to bring some variety into your diet from time to time. This sample nutrition plan is intended more for beginners and is not representative for advanced or top athletes, as they have to eat considerably more calories and therefore need more nutrients.
