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Ambition, discipline, and hard work – these are the three most important ingredients for impressive muscles. However, biceps and company don't just grow in the gym, but also in the kitchen. To become massive, you need to eat massively. But if you want to see your muscles grow and not your belly, you need to eat the "right" food. If you are aiming for a more athletic figure, you also need to delve deeply into the topic of nutrition. Here, we present the five best foods for muscle building. Eat your way strong!

Why nutrition is vital for muscle building
To eventually look like Mr. Olympia, besides intense training and sufficient sleep and rest, the right nutrition is particularly important. But not all foods are created equal. Especially for muscle building, you need specific components. With the right selection of foods, you cover all macro and micronutrients needed for muscle building. Macronutrients include proteins, carbohydrates, and fats. Vitamins, minerals, trace elements, and antioxidants are micronutrients.

Proteins make your muscles grow and repair your muscle fibers after a tough workout. The amount of protein needed daily depends on body weight, diet, and exercise patterns. Since plant-based foods contain fewer amino acids, vegetarians are recommended to consume 1 gram of protein per kilogram of body weight. Athletes should consume about 1.5 grams per kilogram of body mass. For athletes, 1.2 grams are ideal.

Carbohydrates, on the other hand, give you energy for your workout. If you have no energy, you will hardly be able to lift heavy weights. Fats are often neglected in muscle building. However, certain fats are good for your hormone balance and improve your performance. Macronutrients ensure good nutrient transport, strengthen your immune system, and ensure that the processes necessary for muscle building can run optimally.

Of course, the right choice is crucial. The higher the quality of the food in its composition, the better your body can process it. For proteins, you should look for a high biological value. The biological value of protein is determined by the quantity and ratio of essential amino acids contained. Recommended carbohydrates have a low glycemic value and keep you full for a long time. For fats, opt for the polyunsaturated ones.

With these 5 foods, you can make your muscles flourish
So, let's cut to the chase. These foods should not be missing from your workout meal plan.

Eggs – packed with power
If you want to build muscles, eggs are highly recommended. Eggs are among the foods with the highest biological value and are almost completely used by the body. Except for vitamins A, E, and K, eggs contain all vitamins and numerous minerals, such as iron, zinc, and phosphorus. Eating eggs not only makes your muscles grow. They strengthen your eyes and bones and have antioxidant effects.
The myth that a high consumption of eggs negatively affects cholesterol levels is, by the way, a myth. Although the egg yolk contains a lot of cholesterol, the high amount of lecithin not only inhibits cholesterol absorption but also regulates cholesterol levels.

Nutritional value of 100 g eggs: 154 kcal – P: 12.9 g – C: 0.5 g – F: 11.0 g

Cottage cheese, low-fat quark, and whey – better than Popeye's spinach

Quark makes you strong. Low-fat dairy products, especially cottage cheese and low-fat quark, are perfect foods for muscle building. They contain valuable casein and whey protein for strength athletes. The minerals calcium, magnesium, and potassium simultaneously support muscle function. Glutamine promotes the regeneration process and strength gain.
Low-fat quark consists of 80 percent casein and 20 percent whey proteins. Since casein is digested slowly and your body needs protein every two to three hours during the muscle-building phase, this dairy product is an ideal evening meal and supplies your muscles with valuable protein at night. In addition, casein has an anti-catabolic effect. That is, it slows down or prevents protein breakdown in the muscles.
On the other hand, whey proteins have a high biological value, are a quickly digestible source of protein, and supply you promptly with important nutrients. They complement your breakfast and are a perfect snack after training. Whey protein is highly concentrated in buttermilk and kefir.

Nutritional values:
100 g cottage cheese: 102 kcal – P: 12.6 g – C: 2.6 g – F: 4.3 g
100 g low-fat quark: 75 kcal – P: 14.0 g – C: 4.0 g – F: 0.2 g

Lean Meat – as strong as a bull
Lean meat, especially poultry, is one of the most popular foods among strength and fitness athletes, and rightly so. Poultry has a high content of trace elements and minerals, including potassium and phosphorus, two important elements for muscle cell metabolism. Beef contains valuable protein, plenty of vitamin B12, creatine, zinc, and iron. The cholesterol content is lower than in turkey meat or egg. And lean meat is also low in calories.

Nutritional values:
100 g poultry: 166 kcal – P: 20.0 g – C: 0.0 g – F: 9.6 g
100 g beef fillet: 121 kcal – P: 21.0 g – C: 4.0 g – F: 4.0 g

Broccoli – the green gold for athletes
Broccoli contains numerous dietary fibers and other health-promoting ingredients like beta carotene. You can really fill up on this low-calorie vegetable. The vegetable plant, which belongs to the family of cruciferous vegetables, has a high content of water and dietary fibers and a low energy density. Vitamins B3, B5, C and E are present in relevant quantities. Broccoli is considered to have cancer-inhibiting properties due to its valuable secondary plant substances such as flavonoids and glucosinolates and promotes the regulation of cell growth.

Nutritional value of 100 g broccoli: 34 kcal – P: 2.8 g – C: 7.0 g – F: 0.4 g

Nuts and Seeds – small but mighty
Nuts and seeds should not be missing from your diet. To be able to noticeably build up muscles, your body needs a calorie surplus. Nuts and seeds help you with this. Nuts are great plant-based protein suppliers and contain many essential fatty acids, including Omega-3 and 6. Other valuable ingredients are potassium, sodium, magnesium, minerals, phosphorus as well as vitamins B and E.
Especially recommended for strength athletes are almonds, walnuts, peanuts, sunflower seeds, and pumpkin seeds. As a snack or as an addition to salads, these small power packs are ideal.

Nutritional values:
100 g almonds: 611 kcal – P: 24.0 g – C: 5.7 g – F: 53.0 g
100 g walnuts: 711 kcal – P: 16.1 g – C: 6.1 g – F: 70.6 g
100 g peanuts: 638 kcal – P: 27.0 g – C: 9.5 g – F: 48.1 g
100 g sunflower seeds: 590 kcal – P: 26.1 g – C: 34.7 g – F: 47.0 g
100 g pumpkin seeds: 581 kcal – P: 35.5 g – C: 2.7 g – F: 46.3 g

Conclusion: Adjust your diet individually
Of course, these foods are just a recommendation that you should adapt to your personal diet plan. We have already mentioned elsewhere that there is no "one" right diet. What is important is that you are familiar with the basics of a healthy diet and deal with the ingredients of your foods. This way, you have already taken an important step towards muscle building.