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There are two key areas that have an impact on effective and fast muscle building: diet and the way you do strength training.

The right diet to build muscle

1. The most important and indispensable basic rule when it comes to building muscle: Consume enough protein. In order to ensure constant muscle growth, you should measure between 1.8 and 2.2 per kg of body weight Ingesting grams of protein, so a 80 kg man should eat around 160g of protein a day take up. Good sources of protein are fish, eggs, quark and other dairy products, as well as lean meat (turkey).
2. For muscle growth, in addition to adequate protein intake, a calorie surplus is necessary, so it is necessary to consume a little more calories than you normally consume.
3. Shortly after training the so-called "anabolic (anabolic = muscle-building) window" opens, here is the protein supply to the muscle increased, so it makes sense to eat a protein-rich meal no later than an hour after training to take. So-called whey shakes should also be mentioned here. Whey is a protein that the body can digest quickly, so it is advisable to add about 30g of whey (mixed with water, milk or the like) afterwards Strength training to take in.
4. Another useful supplement (dietary supplement such as whey protein) is dextrose. The intake of ~ 1g per kg of body weight stops the release of catabolic (= muscle-degrading) hormones, which after the training arise and promote muscle building.


Eating right before weight training

You should always combine strength training with the right diet. But what to eat ...

The training to strengthen the muscles

1. Basically, a training duration of a maximum of 90 minutes should not be exceeded. After this time, the body releases more catabolic hormones, which from this point onwards increasingly reverse the effect of the training.
2. In order to get as much "mass", ie muscles, as possible, you should train in the so-called hypertrophy area, that is, do between 8 and 12 repetitions per set. This rep range increases the cross-section of the muscle, making the muscle thicker.