Build muscle with the right diet: What you need to eat

Strength athletes who want to build muscle need to pay particular attention to the nutritional composition of their food. The time after a workout is particularly crucial. This is because the metabolism is running at full speed during a short window. Sports scientist Ingo Froböse explains what constitutes the perfect diet and what you can save.

Use the “anabolic window” to build muscle

During strength training, a catabolic process in the body. During this phase, the metabolism breaks down carbohydrates, fats and proteins. After training, the body instead goes into anabolic state In this “anabolic window” his metabolic activity is increased, he now builds and repairs cells.

“This is usually the first two hours after exercise. This is a very sensitive time for the organism, the metabolism is more active. Athletes can use this time to quickly achieve success in terms of building muscle,” explains Froböse.

In this phase, sufficient protein intake is important for building muscle. “Protein consists of amino acids and is the body’s most important building material. In order to build muscle, athletes need a protein-rich diet. Energy intake is also crucial.” In addition, athletes should of course cover their vitamin requirements with vegetables and fruit.

The combination of protein and carbohydrates

The sports scientist recommends always stimulating protein synthesis with carbohydrates. According to Froböse, the combination is necessary because carbohydrates supply the body with energy and thus accelerate protein synthesis.

In contrast to dietary supplements, natural foods contain not only proteins but also carbohydrates. “For example, legumes contain around 30 percent protein, the rest consists of carbohydrates and fats – and that’s exactly what’s good about them.” Froböse clarifies: “So you don’t need dietary supplements to get enough protein.”

In addition to legumes such as beans and lentils, he recommends eating lots of milk and cheese products. Eggs, tofu and fish also provide a large amount of protein.

Another way to quickly supply the body with protein is a protein shake. The advantage is that it provides the body with the amino acids quickly and in an easily digestible way. “The body has to break down and digest natural foods first. So it takes longer for the body to access the amino acids.” According to Froböse, however, a normal amateur athlete has enough time to build muscle. In his opinion, protein shakes should therefore be a supplement at most, but never an alternative to a normal diet.

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These foods support muscle building

• Eggs
• lowfat quark
• yogurt
• Cheese
• lean meat (beef, chicken, turkey)
• Fish
• tofu
• Legumes (beans, peas, chickpeas, lentils, …)
• Grains (oats, quinoa, amaranth)
• Cereal drinks (almond, oat milk, …)
• fruit and vegetables

Differences between strength and endurance athletes

“Endurance athletes often think they need a lot of energy, i.e. a lot of carbohydrates. But many forget that running, for example, also destroys tissue. So they also need proteins – albeit in a smaller dose.” Ingo Froböse recommends per day:

• For non-athletes: 0.8 – 1.0 grams of protein per kilogram of body weight
• For endurance and hobby athletes: 1 – 1.2 grams of protein per kilogram of body weight
• For strength athletes: 1.5 – 2 grams of protein per kilogram of body weight

Froböse emphasizes that a protein intake of more than 1.5 grams per kilogram of body weight is not absolutely necessary for amateur athletes.

Since women generally have less muscle mass, they could reduce their protein intake by around ten percent, according to Froböse. This means they cannot compensate for their lower muscle mass by consuming even more protein.

Fat: Important for regeneration

In addition to carbohydrates and proteins, the third macronutrient, fat, is also crucial. It is also an important source of energy for athletes. Men need it for the production of testosterone, which is one of the most important muscle-building hormones.

While the quantity plays a role with proteins and carbohydrates, the focus with fats is on the type – the quality is important. Scientists fundamentally differentiate between saturated and unsaturated fatty acids.

Saturated fatty acids

They are not essential. The body can produce them itself. They are mainly found in milk and butter. They increase cholesterol in the body and can thus promote arteriosclerosis and inflammation.

Unsaturated fatty acids

They are essential The body absolutely needs them, but cannot produce them itself. Therefore, you must consume unsaturated fatty acids through food. The fatty acids can have a positive effect on the immune system and inhibit inflammatory reactions. They are particularly important for athletes because they are involved in the construction of cell membranes. They also act as carriers of the fat-soluble vitamins A, D, E and K.

Athletes should primarily focus on a sufficient intake of Omega 3 and Omega 6 fatty acids. These support regeneration after intensive exercise. Particularly suitable are vegetable oils, fatty fish, avocados, nuts and seeds .

The perfect diet for building muscle

This is what your diet could look like on a training day. When selecting and eating the right amount of food, first make sure that you cover your protein needs. Then combine the protein-rich foods with other carbohydrate and fat sources.

The German Nutrition Society recommends at least 50 percent of energy demand in the form of Carbohydrates to cover. The Fat content should, however, 35 percent not exceed.

An example day could look like this:

Breakfast: Colorful power muesli

A large portion of low-fat curd cheese, topped with oat flakes, nuts, banana and blueberries.

Lunch: Rich Avocado Salad

Garnish salad with avocado slices, a boiled egg and fried salmon pieces in a dressing made from yoghurt or olive oil, and serve with a few slices of wholemeal bread.

Dinner: Vegetarian Chickpea Curry

Chop the zucchini, mushrooms and tofu into small pieces and sauté in coconut oil. Add soft chickpeas and deglaze with coconut milk. Seasoned with curry, paprika and garlic, the dish goes perfectly with rice.

For in-between: A handful of nuts, berries or muesli bars will give you the energy you need during the day.

Frequently asked questions about this topic

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Ingo Froböse

Head of the Institute for Movement Therapy and Movement-Oriented Prevention and Rehabilitation at the German Sport University Cologne, advisor to the Bundestag on prevention issues

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Head of the Institute for Movement Therapy and Movement-Oriented Prevention and Rehabilitation at the German Sport University Cologne, advisor to the Bundestag on prevention issues

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