More muscles through a protein-rich diet?
In principle, the body can build up a different one from each form of energy (protein, carbohydrates, fat). In order to build more muscle, however, it is more efficient to supply the body with protein or amino acids. These can be found in both plant-based and animal-based food - and what are the advantages and disadvantages of each?
More muscle mass through animal protein
Muscles are made up of protein. In order to build it up efficiently, strength athletes should therefore supply their body with protein in the form of protein (complex protein) or amino acids. In order to decide which protein is healthy for building muscle and for the body in general, it is important to consider various criteria: How complete is the protein? That means: How many of the essential amino acids, the building blocks of proteins (including the body's own), are contained in a certain protein?
- A source of animal protein is meat. Lean meat - since it is mostly muscle tissue - itself consists largely of protein. But not all meat is the same. Avoid fatty meat when building muscle, because it contains too many calories in the form of fat and also a lot of cholesterol. Prefer lean muscle meat. However, be aware of the health drawbacks of consuming meat: Meat off Conventional animal husbandry contains hormones, antibiotics, and other substances that you are definitely not familiar with want to record. Red meat, eaten in large quantities, can be a contributing factor to colon cancer.
- Milk and dairy products are another source of animal protein. Cheese, for example, consists of a quarter of proteins. However, these animal amino acids are also the problem with milk: They remove calcium from the body. Milk is by no means a source of calcium that protects against osteoporosis, as the advertising would lead you to believe. The opposite is the case: Milk extracts more calcium than it supplies and can therefore promote osteoporosis.
- A complete source of protein can be found in eggs. Use only eggs from organic farming - ideally with an organic seal such as Demeter or Bioland other than the EU organic seal. However, eggs contain cholesterol and a lot of fat, so three eggs a day is definitely too much for building muscle. Ideally, it shouldn't be more than three eggs a week.
Build muscle with vegetable protein
You don't have to rely on animal protein sources to get more muscle. Vegetable proteins are very valuable in building muscle and also have fewer "side effects".
Whey protein is a whey protein that athletes specifically use to build muscles and ...
- Legumes are a vegetable source of protein. These include soy, lentils, peanuts, green beans, peas and chickpeas. Like both animal proteins, these are complex proteins. These must first be broken down by the body into their amino acids and then built up into the body's own protein.
- One of the best sources of amino acids for building more muscle are leafy green vegetables. These do not contain proteins, but actually amino acids. The body receives the building blocks directly and can also build them up directly into the body's own protein. If you can't imagine that lamb's lettuce, spinach or kale have tons of amino acids, think of a muscle-bound bull that, if able to feed naturally, will only eat grass all its life eats. You can build muscles very well with purely vegetable protein and vegetable amino acids - as the vegan bodybuilders prove, for example. Tip: If you don't like to eat salad or don't eat it in large quantities, you can eat the green leafy vegetables in green smoothies.
Further information for athletes
- To at the Strength training In order to achieve visible success, you should consume sufficient protein. How much, exactly, depends on your physical activity. The rule of thumb for a normally active person is one gram of protein per day and kilogram of body weight. Who his muscle mass next to the training want to increase protein intake, should eat a little more. Without training and only through protein intake, of course, you will not build any muscles. The protein or amino acids are converted into the body's own protein during training, or better still in the post-training phase.
- Of course, you can also use protein shakes. You get protein shakes on an animal and plant basis. However, a green smoothie can already be counted as an amino acid shake and also consists of natural and unprocessed ingredients, namely leafy green vegetables, fruits and water or (Soy / rice / oat) milk.
- Protein becomes acidic in the body. This is especially true for both animal and vegetable protein. On the other hand, you cannot drink too much of green smoothies, as the ingredients have an alkaline effect. However, caution is advised here if you are not used to large amounts of raw vegetables. Then you should slowly get used to it.
