Get Sixpacks within a month| Sixpack food: Sweat, feed, build muscle
Those who train hard not only need the right weights, but also the right nutrition. The workout to the point of exhaustion is pretty useless if the nutrients are lacking to build muscle. A well-known fitness coach reveals which food builds the muscles .
” Good training is the deciding factor for building muscle , but it only develops its full effect with good nutrition,” explains sports scientist and celebrity fitness coach Jorn Giersberg. For Giersberg, two components in nutrition are crucial in targeted muscle growth: proteins and complex carbohydrates. In addition, certain vitamin complexes such as C, E and especially B can support the structure and promote the metabolism.
In the daily diet, he recommends a balanced combination of proteins, carbohydrates and vitamins as well as a low-salt diet. “Salt binds 50 times more water in the body, so I would keep an eye on the salt intake.” The basis of muscle growth, however, are proteins – they are the reservoir in the body that muscle strands need to grow. Because they too are made of it. Therefore, strength athletes need daily 1.5 to two grams of protein per kilogram of body weight, some even more. ( Information about protein shakes can be found here ) Proteins are protein molecules made from different amino acids >>
consist. Foods that contain a lot of protein are therefore ideal as a muscle-building food: eggs, milk, quark, yogurt, fish, poultry and meat are essential for training men. But to stuff mountains into it helps only to a limited extent. “The muscles grow only when there is enough energy in the body, they provide carbohydrates,” says the fitness coach. In large quantities they are contained in bread, rice, pasta, potatoes, oatmeal, fruit, fruit juice and confectionery .
Cheese cake for athletes “The right combination at the right time brings a lot,” says Jörn Giersberg. Therefore, he finds cheesecake for strength athletes “really top”: “The dough consists of large amounts of carbohydrates, the cheese filling is usually made of quark and milk – pure proteins.” The right timing for the food
In his experience, the combination of exercise and nutrient uptake works like this: “Two,
Three hours before training, you are fed up with carbohydrates – pasta, risotto or simply bread . Shortly before and after training no proteins, but a chocolate bar, apple juice, orange or banana . Within an hour of the end of the workout is the optimal time for a proper meal.
Above all, high-quality foods are important: “With ready-made pizza, canned ravioli, cola, cheap baguette and baguettes, you do not do anything good for your body, and they also do not help you build muscle.” In the best case, the food is freshly prepared.
Animal and vegetable protein The combination of animal and vegetable protein also increases the conversion of the absorbed proteins into the body’s own muscle mass. Much animal protein contains, for example, egg, salmon, tuna, flounder, beef, turkey, cottage cheese, Limburger cheese and curd , high-quality vegetable protein are found in potatoes, beans, peas, lentils, soya beans, quinoa, and sunflower seeds . The combination of carbohydrates with animal and vegetable protein is just right. It can be combined with appetizing dishes: scrambled eggs with fried potatoes, pasta with roasted turkey breast slices and steamed peas, beef steak with bacon beans and farmhouse bread or a lentil curry with salmon and fragrant rice . Recipe for lentil curry with salmon and fragrant rice
And this is how it’s done: In the pot the curry is steamed with soybeans, coconut milk, curry powder, red lentils, chopped spring onions, cumin and finely diced garlic.
Roast a piece of salmon, cook the fragrant rice in another pot of water and sprinkle with roasted sunflower seeds – this is pure power food.
Fat is important for testosterone Fat also plays an important role for Giersberg in moderate quantities. “Men need it for testosterone production.” If the body has too little fat, the natural hormone production is throttled. The muscles build up – or only with difficulty. Fixed requirements of a calorie amount as in diets, he does not consider useful: “There play too many individual parameters such as size, weight, food utilization and the efficiency of the metabolism in. Low-salt with good food is not one-sided, is quite right.” Jörn Giersberg also considers the classic diet as no more carbohydrates to be consumed in the evening with regular training aimed at building muscle. “But you should not shovel in two or three plates of pasta. Insider tip Papaya
There are many foods that taste good and offer extra benefits.
About the papaya
Your enzyme papain splits the protein of the food into the individual amino acids and thus strengthens the muscle. Salmon contains a lot of protein, the important omega-3 fatty acids, plus vitamins A, B1, B 6, B 12 and minerals such as zinc and selenium. quinoawhich tastes good in cereals, contains a lot of magnesium, which relaxes the muscles after training and the amino acid lysine, an important building block for muscle building. If all this does not help to build muscle, according to Jörn Giersberg, only one thing helps: “Smarter and better training”. “I would not rely on vitamin pills,” Giersberg warns, “many do not have the optimal effect, and vitamins in good foods are much more effective in the body.” All nutrition tips can also be found in our slideshow
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