October 25, 2024, 8:21 am | Read time: 12 minutes

If you want to build muscle, there is no way around regular strength training. However, a professional workout will only lead to success if the diet specifically supports muscle building. FITBOOK nutrition expert Beke Enderstein presents the best foods and the optimum nutrient ratio for a successful build-up phase – including essential micronutrients for muscle metabolism.

Nutrition for strength athletes – the basics

Eat, train, eat, recover. In order for sufficient muscle tissue to form, regular stimulation via strength training is required – followed by often underestimated recovery. While a carbohydrate-rich meal before a workout provides sufficient power, a protein-rich snack supports the synthesis of new muscle fibers.

Please note: Although the combination of carbohydrates and protein is the basis for successful muscle growth, other nutritional habits play an indispensable role. FITBOOK explains what these are in this muscle-building guide.

Muscle building: excess energy instead of dieting

In order to build new body protein, the motto is: program your diet for excess energy. This is why the popular approach among women of combining a workout with a diet or reduced diet often leads to failure!

Skinny fat instead of a muscular silhouette: The pointer on the scales will move to the left due to an increased activity level – in combination with a reduced energy intake – but sustainable muscle building is unlikely. To sustainably reduce your fat percentage in favor of more muscle, take the following nutritional recommendations to heart:

First, gain muscle, then reduce fat!

1. Energy surplus in the build-up phase: First, the proportion of lean muscle mass is increased through strength exercises and an increased calorie intake (positive calorie balance)^*.
2. Fat reduction: In the second phase, the fat percentage – especially the risky belly fat or the unwanted hip fat – can be reduced.

^{*Asa rule, a calorie surplus of approx. 100 to 300 kilocalories is sufficient}

Strength athletes and their diet – the formula for success

Before and especially after training, the body must be supplied with an extra portion of calories to form muscle tissue.

As soon as the muscle percentage has grown, the basal metabolic rate increases, and losing weight is much easier. The subsequent weight reduction is often successful even without counting calories – provided that the activity level is not reduced too much after the muscle-building phase.

The be-all and end-all: an optimal nutrient ratio for strength athletes

When building muscle, it is important to vary the ratio of the macronutrients, protein, carbohydrates, and fat. The protein requirement increases, but from a nutritional point of view to a lesser extent than is often recommended by bodybuilders!

General nutrient requirements

While 55% of the energy consumed in a conventional diet should come from carbohydrates, 30% from fat, and 15% from protein, the following nutrient ratio is recommended for strength athletes.

Ratio of macronutrients for muscle building

• Carbohydrates: 50 energy percent
• Fat: 30 energy percent
• Protein: 20 percent energy

The meaning of the term energy percentage

Note: The term “energy percentage” using protein as an example means that 20 percent of the calories consumed should consist of dietary protein. An adult with an average energy requirement of 2000 kilocalories per day should consume 1000 kilocalories of carbohydrates, 400 kilocalories of protein, and 600 kilocalories of fat during the muscle-building phase.

Calorie content per gram of macronutrient

• 1 g protein = 4 kcal
• 1 g carbohydrates = 4 kcal
• 1 g fat = 9 kcal

The underlying figures can be used to draw up simple, clear nutritional recommendations for building muscle for an average adult:

Muscle building = intake of 100 g protein, 250 g carbohydrates. and 67 g fat per day

This equation should be seen as a guideline that can be individually adapted. FITBOOK explains here why it is not necessary to calculate and record the calorie and nutrient content of every single meal outside of professional sport.

Health risks of excessive protein consumption

While the DGE recommends 0.8 grams of protein per kilogram of body weight for less active people and also classifies it as sufficient for amateur athletes, the guideline among sports scientists is to increase the intake to 1.2 to 1.5 grams of protein during the muscle building or mass phase – but to a maximum of 1.8 grams.

However, suppose bodybuilders consume several grams of protein per kilogram of body weight via protein shakes, chicken, omelets without egg yolk, or raw chicken egg white. In that case, there is a danger of risky side effects for the liver, kidneys, and the like!

Watch out for animal protein

It becomes particularly risky if only animal protein from low-quality sources is consumed. In addition to a possible antibiotic load, other harmful substances from mass production, and an extra portion of purines, studies indicate that life expectancy decreases and the risk of cancer increases^.1,2

In addition, the metabolism can only convert a limited amount of dietary protein into body protein or muscle tissue. The rest is stored as an energy reserve in the form of carbohydrates and as fat deposits.

Risk of nutrient deficiency

Last but not least, the risk of deficiency symptoms increases as the consumption of vegetables, fruit, and salad takes a back seat. The same applies to insufficient wholegrain products, pulses, and vegetable fat intake.

If the focus is on a purely protein-rich diet, an adequate intake of vitamins, minerals, trace elements, and secondary plant substances (cell-protecting antioxidants) cannot be guaranteed. There is also an increased risk of inadequate intake of fiber and essential omega-3 fatty acids.

Protein: the key role in muscle building

While carbohydrates are essential for sufficient strength before a workout, protein-rich foods serve as building blocks for the muscles. However, strength athletes should pay meticulous attention to choosing the right protein in their diet. A high biological value (protein quality) is crucial for muscle building.

The focus is on the ratio of essential amino acids to each other. The higher the biological value of a meal, the better the dietary protein can be converted into body protein. This is assuming sufficient muscle work.

Strength athletes and their diet: Optimal protein combinations for muscle building^*

• Porridge made from oat flakes, nuts, and low-fat milk (or soy drink)
• Salmon with green beans, baked potato, and quark cream
• Chili sin carne (pulses and rice)
• Protein shake made from processed flakes with almond butter, soy milk, and low-fat quark^**
• Omelette with mushrooms
• Tortilla with hummus, kidney beans, and yogurt-mint dip
• Jacket potatoes with herb quark
• Baked tofu with quinoa and yogurt dip
• Mashed potatoes with fried egg
• Lentil stew with soy sausage *

^{*For an adequate supply of micronutrients, all dishes should be combined with vegetables, salad or fruit (see section“Micronutrients for strong muscles from A to Z” below)
**Immediately after exercise, protein-rich snacks such as homemade protein shakes – with fresh berries if desired – are a good idea. Ready-made protein shakes based on whey (whey protein), soy and co. can be helpful if you need a particularly quick fix.}

Carbohydrates: “Full speed ahead”

A carbohydrate-rich diet is a prerequisite for mobilizing sufficient energy during a workout. Carbohydrates also have a fatigue-delaying and training-adapting effect. In addition, carbohydrate-rich food has an anabolic effect and stimulates growth at a muscular level. A low-carb diet during muscle building would, therefore, be counterproductive.

If you eat too few carbohydrates over a longer period of time, you run the risk of losing muscle mass!

Current training concepts rely on combined carbohydrates in order to achieve different levels of availability. The basis of a carbohydrate-focused diet plan for strength athletes is food with a low to medium glycemic index that does not alter insulin levels too much. These include fiber-rich sources such as whole grain products, legumes, vegetables, and salad, which are combined with quickly available carbohydrates – e.g., vitamin-rich fruit.

Strength athletes and their diet: Optimal carbohydrate combinations for muscle building

• Muesli made from oat flakes, nuts, low-fat milk (or soy drink) and berries
• Wholemeal bread with cottage cheese and seasonal fruit
• Green smoothie made from spinach, apple, orange, and melting flakes (soluble oat flakes)
• Green spelt patties with spinach, apple, and carrots
• Potato, broccoli, and carrot gratin
• Large seasonal salad with orange fillets and wholegrain croutons
• Cream of lentil soup with wholemeal toast
• Wholemeal pasta with tomato sauce
• Buckwheat risotto with mushrooms and cranberries
• Fruit salad with vanilla quark, oat flakes and nuts
• Vegetable stir-fry with wholegrain rice, millet or quinoa

Fat: Essential as a healthy source of energy

The body relies on vital fatty acids to ensure that metabolism, hormone production, and the absorption of fat-soluble vitamins function smoothly. Strength athletes also benefit from fat as a second, important source of energy for power during workouts.

To supply the body with sufficient essential omega-3 fatty acids, vegetable oils are the be-all and end-all.

Omega-3 fatty acids

While canola oil is nutritionally suitable for frying, flaxseed or walnut oil is suitable for salads. Nuts, almonds, kernels, seeds (e.g., linseed or chia seeds), olives, and avocado can also supplement your omega-3 requirements. If you eat fish, you should give preference to salmon, herring, or mackerel from sustainable fisheries.

Function of omega-3 fatty acids in muscle building

• Support muscle growth
• Regeneration of the muscles
• Anti-inflammatory effect (protection against injuries and overloading)
• Support of the cardiovascular system during training
• Stimulation of testosterone synthesis (muscle building)

Micronutrients for strong muscles from A to Z

Lastly, strength athletes need an extra portion of micronutrients to optimize performance, support muscle growth, and improve recovery after exercise. For this reason, every meal should be combined with an extra portion of vegetables, salad or fruit, and fresh herbs such as parsley in the diet of strength athletes.

However, wholemeal products, pulses, vegetable oils, nuts, and pseudocereals (amaranth, buckwheat, quinoa) also contain plenty of minerals and the like.

Important micronutrients for strength athletes

1. Antioxidants: Secondary plant substances (e.g., plant color pigments) and the vitamin trio ACE from strawberries, carrots, broccoli, oranges, spinach, nuts, and co. have a cell-protecting effect, support the immune system – among other things, for sufficient athletic performance – and help with the recovery of stressed ligaments, bones, cartilage and tendons. Iron, selenium, and zinc from whole grains and pulses also have an antioxidant effect.
2. B vitamins: The vitamin B complex is essential for building muscle. Good sources include wholegrain products, pulses, bananas, lamb’s lettuce, nuts, broccoli, and tomatoes.
3. Iron: As an important component of the blood, iron-rich foods such as berries, oatmeal, amaranth, soybeans, millet, spinach, sesame seeds, lamb’s lettuce, and lentils are needed for oxygen transport, sufficient performance during sport and for energy production in the muscles.
4. The trio of calcium, vitamin D, and vitamin K: these micronutrients are essential for the bone system, which must function smoothly during weight training. Calcium is mainly found in green and orange vegetables and fruit such as broccoli or oranges, in pulses, and in dairy products. Vitamin K is mainly found in green cabbage. Sunlight is used for the self-synthesis of vitamin D. As a sufficient supply is not ensured through food, it is recommended that not only athletes supplement vitamin D during the darker months of the year.
5. Magnesium: This mineral is found in whole grains, nuts, potatoes, bananas, and pulses. It is essential for protein and muscle metabolism, among other things.
6. The potassium and sodium duo: If these two micronutrients are not supplied in sufficient quantities, there is a risk of muscle cramps and dizziness during and after strenuous training. This is because sodium and potassium regulate the water balance. odium is absorbed through mineral water and salty foods. Apricots, bananas, berries, carrots, potatoes, pulses, and cabbage are rich in potassium.
7. Zinc: Green vegetables, wholegrain products, red meat and eggs contain plenty of zinc for the immune system of athletes. The mineral is also needed for sufficient energy during training.

The optimum meal frequency

During muscle building, the conventional model of three main meals and one or two snacks can be maintained. However, there is no reason why the timing of meals should not be adjusted individually. As long as strength athletes maintain the necessary calorie surplus in their diet, muscle building can also be combined with interval fasting, for example – without sacrificing performance thanks to energy reserves and full glycogen stores due to a carbohydrate-rich diet.

It is crucial that the frequency of meals fits in with your daily routine and supports your well-being during the build-up phase.

Before the workout

For sufficient power during the workout, the last carbohydrate-heavy meal should ideally be eaten neither hours ago nor directly before weight training – at least not in a sumptuous form.

After training

A protein-rich snack – e.g., a protein bar has proven to be a good idea immediately after strength training. To make the most of the anabolic phase after a workout, a high-protein, carbohydrate-rich meal should be served no later than two or three hours after training.

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Nutrition plan for muscle building: Practical, uncomplicated, and intuitive!

1. Outside of professional sports, it is sufficient for amateur athletes to eat a healthy, protein-rich diet without having to plan their meals explicitly and to the exact gram!
2. Nevertheless, when starting to build muscle, it makes sense to first calculate your individual energy requirements and to know how high the intake of the individual nutrients should be
3. It is then advisable to record your diet over a period of approx. 2 weeks and check whether the nutrient ratio corresponds to the recommendations.
4. If the values deviate too much, the nutrition plan is optimized.
5. After that, reviewing your diet every few weeks is sufficient if muscle building – and possibly fat loss – is not working as desired.