Muscle building diet: This is what you should pay attention to

Summary of this blog

The blog sheds light on the essential aspects of nutrition for effective muscle building. It commences with a discussion of various dietary approaches, emphasizing the pivotal role of training. A key factor is the calorie surplus, with individual energy intake varying based on body composition and activity levels. The quantity and quality of protein also come into play, with the German Society for Nutrition recommending 0.8g of protein per kilogram of body weight. Regular eating, especially before and after training, is highlighted as crucial for optimal muscle outcomes.

Protein-rich foods, both of animal and plant origin, are recommended, emphasizing that the source of protein is not a decisive factor. An example nutrition plan illustrates the significance of a balanced macronutrient distribution. Regarding supplements, it is noted that they are mostly unnecessary and may contain potentially harmful substances. The blog underscores the priority of training over nutrition and concludes with frequently asked questions about muscle-building nutrition, emphasizing that while nutrition is important, effective training is the decisive factor for muscle building.

End of summary

Hardly any topic is as controversially discussed as the choice of the optimal dietary approach: Low Fat, Low Carb, intermittent fasting, Paleo, Keto, or perhaps vegan – which diet is truly the healthiest, and above all, what matters in nutrition for effective muscle building?

How important is nutrition for building muscle?

While fat and carbohydrates have been somewhat demonized in recent years, protein is considered the new miracle cure. Numerous products labeled as "protein-rich" can be found in supermarkets. It might almost seem as if we are all suffering from chronic protein deficiency, and a few shakes or bars could effortlessly lead us to a six-pack.

Despite the efforts of manufacturers to convey this impression, reality is not that simple. A diverse and healthy diet is undoubtedly important. But: The right training still plays the decisive role in muscle building and should, therefore, remain the primary focus despite the hype around nutrition.

Worauf kommt es bei der Ernährung für den Muskelaufbau an? 

Caloric surplus For muscle building, the body requires a significant amount of energy. Therefore, it is crucial to eat sufficiently to achieve a caloric surplus. This means that more calories need to be consumed daily than the body expends at rest and during activities. The exact amount is not universally answerable, as factors such as age, gender, size, and weight must be considered. The basal metabolic rate can be relatively accurately calculated using formulas such as the Harris-Benedict formula. Online calculators facilitate the determination of this value, representing the basal metabolic rate. To obtain the total calorie count for daily activities at work and in everyday life, this basal metabolic rate is multiplied by the PAL value. The resulting total energy expenditure varies depending on the profession and leisure activities, providing a good guideline for daily energy needs. However, it is important to note that this value should be recalculated every few months with advancing training, as the basal metabolic rate increases with increasing muscle mass.

Note

For more information on calculating calorie requirements, you can find it here: Calculating Caloric Needs: Everything You Need to Know!

Amount and quality of protein:

Quantity and Quality of Protein Intake The German Society for Nutrition (DGE) recommends consuming 0.8g of protein per kilogram of body weight. This would mean approximately 64g of protein per day for an average person weighing 80 kg, based on an estimated daily requirement of 2500 calories, accounting for about 10% of the total calorie content. In other words, if you are not exceptionally active, you don't need to worry about your protein intake. For beginners to advanced athletes in strength training, working on muscle development (meaning anyone who exercises regularly but doesn't yet have the massive muscle mass of a bodybuilder), the same recommendation applies as for endurance athletes: 1.5 to 2.0g of protein per kilogram of body weight. Only athletes with significantly more muscle mass require more than 2.1g of protein per kilogram of body weight. Additionally, individuals with a few extra pounds and a body mass index (BMI) above the normal range should use the normal weight for their height instead of their actual body weight.

Regular Food Intake:

To achieve peak performance in training, it is crucial to consume not only sufficient protein but also an adequate amount of carbohydrates. Therefore, the intake of food is important not only after training but especially before training. Because the fuel source for muscle work in our cells is carbohydrates, especially during intense exertion. All the protein in the world cannot contribute to setting a new personal record if the body's carbohydrate stores are empty. Although stored fat - and we have plenty of it - also provides energy and can sustain us for weeks without food, fat provides a long-lasting but very slow energy supply, so maximum performance is not possible without carbohydrate metabolism. Performance above approximately 80% intensity is significantly impaired without sufficient carbohydrate intake. To effectively build muscles, regular food intake is therefore necessary to provide optimal energy for the muscles during training. For optimal results, it is also recommended to supply the muscles with about 15-20g of protein and some carbohydrates in the first 30 minutes after training to best support recovery and muscle building.

Note:

Without sufficient carbohydrate intake, maximum performance is not possible. Therefore, ensure an adequate intake of carbohydrates to build muscles.

Protein-containing foods

Practically every type of food, whether of animal or plant origin, contains proteins. Pure oils and unadulterated sugar might be the only exceptions. However, to ensure the best possible protein intake for efficient muscle building, it is advisable to deliberately incorporate foods with high protein content into the diet.

Classic sources of protein include, for example:

Other animal foods also contain a lot of protein:

Certainly: Steak, fish, dairy products, and eggs undeniably serve as significant protein sources, but they are by no means the exclusive ones. Despite frequent claims, vegan protein sources do not lag behind their animal counterparts in any way. Ultimately, any form of protein in the body is initially broken down into its fundamental building blocks, the so-called amino acids, before being transformed into muscle protein, enzymes, or other molecules as needed. The origin of the protein does not play a crucial role, as long as sufficient essential amino acids are obtained through nutrition.

Whether a meat consumer, vegan, or somewhere in between: Plant-based protein sources are equally important for optimal protein intake.

Here are some examples of particularly protein-rich plant sources:

In the realm of plant-based proteins, oats (13g of protein per 100g) and spelt (12g of protein per 100g) are popular classics. However, seemingly inconspicuous foods like rice, potatoes, mushrooms, beans, spinach, cabbage, and broccoli still contain impressive amounts of protein, around 5g per 100g.

Nutrition plan for building muscle

The foundation of a nutrition plan to promote optimal muscle building lies in a thoughtful distribution of macronutrients. Approximately 50 to 65% of the energy should come from carbohydrates. The second-largest portion, about 20 to 25%, is allocated to protein, while the remainder is attributed to fats. Carbohydrates and proteins provide roughly 4 kcal per gram, whereas fat, with approximately 9 kcal, is more than twice as energy-dense.

For a hypothetical 80kg athlete with a daily calorie requirement of 2500 calories, a sample calculation would result in approximately 400g of carbohydrates (1600 kcal), about 130g of protein (520 kcal, equivalent to 1.6g of protein per kilogram of body weight), and around 50g of fat (450 kcal).

A sensible approach to nutrition for muscle building emerges when calculating the daily calorie needs based on the total energy expenditure and dividing it into macronutrient proportions.

To achieve the exemplary 130g of protein per day, breakfast and lunch could each provide around 30g of protein for the example athlete. This might include, for instance, 120g of oats with 200g of low-fat yogurt, nuts, and fruit for breakfast. At lunch, the protein requirement could be met with a sandwich made from whole-grain spelt bread and peanut butter, possibly supplemented with an egg. Alternatively, a dish with rice and plenty of vegetables (broccoli, spinach, mushrooms) would be a good choice, delivering sufficient carbohydrates for the afternoon workout. Before the workout, a small snack like a handful of cashews or a banana with peanut butter could serve, and in the evening, a balanced meal with, for instance, whole-grain spelt noodles as a base, along with lentils or beans, steamed broccoli or cabbage, and optionally some smoked tofu or chicken breast, could cover the daily protein needs.

Supplements for muscle building

Meanwhile, there is a multitude of various dietary supplements and sports nutrition, and for many, the obligatory protein shake after training and some amino acid capsules like L-Carnitine, BCAAs, or similar are simply part of the lifestyle of a fitness enthusiast. However, in reality, most of these dietary supplements are not truly necessary, as a sufficient and conscious diet essentially has no need for additional substances. Additionally, many of these products may contain impure or even undesirable substances that are not listed on the packaging. Parts of such muscle-building supplements may include growth hormones, anabolic steroids, cobalt, or testosterone, which, in turn, can cause serious health damage. On a beginner to advanced level, such dietary supplements are more of a waste of money than a real means to support muscle building. Only in exceptional cases, such as when someone trains early before work and has no time for breakfast after the workout, could a protein shake on-the-go be recommended to provide the body directly with the necessary 20g of protein for optimal muscle development.

For successful muscle building, dietary supplements are not necessarily required. However, they can help achieve individual fitness goals.

Conclusion

To effectively build muscles, the body requires a caloric surplus. Since highly active individuals have a significantly higher energy demand than less active ones, the individual needs must be determined based on factors such as body size, gender, stature, and daily activity. This can be calculated only approximately accurately by taking these factors into account. Those who determine their rough requirements using suitable methods and divide them into a sensible macronutrient distribution have a good guideline for daily nutrition. Although protein serves as the building material for muscles, carbohydrates continue to play a crucial role as fuel and should not be neglected despite the media focus on protein. Whether proteins are of animal or plant origin does not play a crucial role in terms of protein quality. On the contrary, even with a mixed diet, an average of 50% of consumed proteins come from plant sources. It is generally advisable to cover a maximum of one-third of the daily protein requirements from animal sources, as they often come with a high fat content and other undesirable substances. Nevertheless, the key remains: Nutrition is important, but good training is the decisive factor for muscle building.

Frequently asked questions about muscle building nutrition

How crucial is nutrition in the context of muscle building?

Nutrition plays a crucial role alongside training in the successful development of muscle mass. The importance of nutrition in relation to training is often described with a ratio of 50/50 or 60/40.

How should nutrition be structured to build muscles?

It is essential to consistently supply the muscles with an adequate amount of protein, as protein serves as a building block for muscle tissue. The German Nutrition Society (DGE) recommends a protein intake of 0.8g per kilogram of body weight. A widely accepted guideline suggests consuming 2g of protein per kilogram of body weight – this ensures being on the safe side.

Which supplements are suitable for muscle building?

No supplements are indispensable for muscle development. As the name implies, supplements are merely intended to complement regular nutrition. If the daily protein requirements cannot be met through regular dietary habits, protein shakes can be used as a supplement.

Which foods are suitable for muscle building?

Virtually every food contains protein. Classics in this regard include chicken breast (22g of protein per 100g), Harzer cheese (29g of protein per 100g), tuna (25g of protein per 100g), and beef (28g of protein per 100g). Additionally, foods such as cheese, eggs, low-fat curd, tofu, lentils, kidney beans, chickpeas, seitan, and tempeh are rich in protein.