Dietary Rules For Building Muscle

Build Muscle Faster With Diet Rules For Fitness & Body Building

With over 70%, nutrition has the largest share of success, regardless of whether you are doing muscle building or fat burner training. The often quoted saying “You are what you eat” is nowhere more important than fitness and bodybuilding training. When it comes to achieving your training goal, such as building muscle or losing fat quickly and effectively, nutrition is often neglected. We, therefore, recommend a balanced and varied diet in conjunction with a healthy lifestyle. 

In connection with physically intensive and regular training, you provided the body with the appropriate nutrients as required. Without a sufficient supply of nutrients from protein, Carbohydrates, and essential fatty acids, or if there is a lack of nutrients, it is impossible to achieve complete physical performance. A needs-based and systematic nutrition plan can support you in your muscle-building training, which a suitable and targeted training program should supplement.

The Most Critical Nutritional Rules For Building Muscle

  1. Make sure to eat as balanced and varied as possible. It is essential to have a suitable composition for your meals. Use the following tried and tested scheme: 30% protein, 40% carbohydrates, and 30% fat.
  2. From now on, eliminate “bad” carbohydrates from your diet such as white flour products, sweets, ready meals, fast food ..) Instead, we recommend foods made from whole carbohydrates such as whole-grain products, vegetables, fruit, potatoes, and brown rice. Complex carbohydrate foods are long-lasting energy providers and do not make you fat as quickly as “bad” carbohydrates. It would be best if you tried to avoid carbohydrates, especially from the early evening. 
  3. A regular supply of high-quality protein in sufficient quantities contributes to muscle building and muscle maintenance. High-quality protein sources include low-fat fish, lean meat, low-fat dairy products, egg whites, legumes, nuts, soy, and, if necessary, protein powder. 
  4. As far as possible, do without fats of animal origin. Pay particular attention to the so-called “hidden fats” in sausage, ready meals, fried dishes. Use vegetable oils and fats such as linseed oil, rapeseed oil, fish oil or walnuts, or our Pam Koch Spray for fat-free cooking, frying, and baking. 
  5. Your body needs sufficient vitamins, trace elements, and minerals. Therefore, eat a balanced and varied diet with lots of vegetables, fruit, and whole-grain products. If necessary, you can supplement your diet with a high-quality vitamin and mineral product.
  6. Dietary supplements are not a substitute for a varied and healthy diet.
  7. Determine your approximate calorie requirement with the help of a calorie table and adapt your total calories to your sports training activities such as muscle building training or fat loss training. If you want to build muscle, you will consume about 500 more calories. If you want to lose fat, eat about 500 fewer calories.
  8. Instead of three large and heavy meals, eating five or six small meals evenly throughout the day is better. Try to combine protein, carbohydrates, and essential fats in every meal. This approach ensures an optimal supply of protein and carbohydrates for the body throughout the day. Make use of sources of fat such as seeds, nuts, and oils.
  9. Use only fresh ingredients and, if possible, no canned food. Prepare the food gently so that the vital substances are retained.
  10. Use fat sources such as seeds, nuts, fish (e.g., salmon, mackerel, herring), and oils. These contain omega fatty acids.

Muscle Building Tip:

Anyone who carries out so-called weight gainer training should attach particular importance to a balanced diet rich in fat, carbohydrates, and protein and eat their meals regularly. During weight gainer training, you should avoid taking too long breaks between your meals.


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