The training plan is fully developed and yet you cannot see the figure in the mirror that you dream of? Maybe it’s your diet. What we eat has a decisive effect on the success of training. The following tips will help you control your diet better and avoid mistakes in building muscle.
Eat better: coordinate your training and nutrition plan
The body needs certain building blocks in order to be able to supply and build muscles sufficiently. Through food, we supply the organism with the energy it needs and valuable nutrients. The better the diet, the more effectively the muscle building can run. Regular training should therefore be accompanied by an adapted diet in order to achieve the best possible results.
Eat better: set realistic goals
Would you like to feel generally fitter and tighten your silhouette or become the next cover model with a six-pack? Better set smaller, realistic goals and go one step at a time. For example, you cannot lose body fat and gain muscle mass at the same time. The body needs a lot of energy to build muscle, but you should watch out for a calorie deficit in order to lose weight.
Eat better: A varied diet is very important
Lots of athletes make the mistake of not having a varied diet. Chicken with rice and broccoli every day? It doesn’t have to be! Make your eating plan varied and vary the ingredients. The must-have: lots of fresh vegetables that you prepare gently.
In general, you can meet your carbohydrate, protein and fat requirements very well with plant-based foods. Good sources of fat with (poly) unsaturated fatty acids are found in, among other things:
- Peanuts and walnut kernels
- Hemp seeds
- Linseed oil and other vegetable oils
Eat better: rely on protein
There is no way around proteins if you want to lose weight or build muscle! Amino acids, the building blocks of proteins, are essential for survival. The rule of thumb for athletes is: 1.5 to 2 grams of protein per kilogram of body weight per day. Dietary supplements (supplements) are not absolutely necessary, but helpful to the Nutritional plan for building muscle to support.
Whether three large or five small meals: everyone is (s) t different, there is no silver bullet. There should be around three hours between meals so that the body can digest the food. Important: Give yourself time while eating, fill up the depots quickly after exercise. Avoid snacks in between meals as much as possible. And if so, then you should prepare them yourself, for example according to these healthy and protein-rich recipes.
Eat better and drink plenty, avoid alcohol
When optimizing your diet, you should ensure that you drink plenty of fluids. Because: muscle tissue consists largely of water, and fluid is also lost during exercise. Mineral water and fruit juice spritzers are ideal thirst quenchers. Alcohol should be an exception. Even in small amounts, it slows down the fat metabolism and reduces the training effect.