For muscle building, an excess of at least 300 calories per day
is required. If you not only want to build up muscles but also lose weight, the excess calories should not be too much above your normal total turnover. Otherwise, you will build muscle but also gain a lot of mass.
The most important nutrients for muscle growth are proteins
. Especially beginners who build muscle quickly need a high protein intake: A common recommendation for people who want to gain muscle is to consume between 1.6 and 2 grams of protein per kilogram of body weight daily. The best way to achieve this is a combination of animal proteins
, such as fish or low-fat dairy products, and vegetable proteins
from soya, cereals, legumes and nuts. Complex carbohydrates
provide additional energy for strength training and are important for your intestinal health. Whole grain products, fresh fruit and vegetables provide your body with valuable fibre, vitamins and minerals.