{"id":303123,"date":"2019-10-23T20:17:21","date_gmt":"2019-10-23T18:17:21","guid":{"rendered":"http:\/\/biomes.world\/muskelaufbau-mit-der-ernaehrung-unterstuetzen\/"},"modified":"2023-03-08T14:09:25","modified_gmt":"2023-03-08T13:09:25","slug":"fitness-and-wellbeing-nutrition","status":"publish","type":"post","link":"https:\/\/biomes.world\/en\/interesting-facts\/fitness-and-wellbeing\/fitness-and-wellbeing-nutrition\/","title":{"rendered":"Support muscle building through proper nutrition"},"content":{"rendered":"\n<p><strong>You&#8217;ve been lifting weights in the gym for weeks, but the muscles just won&#8217;t grow? In this case, your diet is probably going to put a damper on it. BIOMES tells you how the right diet for building muscle looks like.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-nutrition-and-muscle-building-what-nutrients-does-your-body-need\">Nutrition and muscle building \u2013 what nutrients does your body need?<\/h2>\n\n\n\n<p>Muscles need nutrients, but not just any nutrients. In particular, they need protein. But a sufficient amount of carbohydrates and a selection of the right fats are also important.<\/p>\n\n\n<div id=\"benefits-block_b855b180163452a50ea6c8301303c515\" class=\"benefits site-block\">\n    <div class=\"benefits__row row xs-up-1 md-up-2 lg-up-3\">\n        <div class=\"benefits__item column\"><div class=\"benefits__content\"><div class=\"benefits__media--icon benefits__media\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 12 12\"><use xlink:href=\"https:\/\/biomes.world\/wp-content\/themes\/biomesworld\/resources\/public\/svg\/icons.svg?1.62#training\"><\/use><\/svg><\/div><div class=\"benefits__text\"><div class=\"benefits__header\">1. Proteins, the basis for muscle growth<\/div><p><a href=\"http:\/\/biomes.world\/en\/interesting-facts\/fitness-and-wellbeing\/protein-intake\/\">Proteins<\/a>\u00a0play a major role in muscle building. With good reason, because your muscles are made up of protein building blocks called\u00a0<strong>amino acids<\/strong>. If you do not take enough protein, your muscles will break down: So you lose muscle mass.<\/p>\n<p>Even under low physical strain, your muscles need proteins to regenerate. Therefore, a protein-rich diet is the basis for muscle building.\u00a0<strong>Protein-rich foods\u00a0<\/strong>are among others:<\/p>\n<ul>\n<li>Fish<\/li>\n<li>Meat<\/li>\n<li>Legumes<\/li>\n<li>low-fat curd<\/li>\n<\/ul>\n<\/div><\/div><\/div><div class=\"benefits__item column\"><div class=\"benefits__content\"><div class=\"benefits__media--icon benefits__media\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 12 12\"><use xlink:href=\"https:\/\/biomes.world\/wp-content\/themes\/biomesworld\/resources\/public\/svg\/icons.svg?1.62#regulation\"><\/use><\/svg><\/div><div class=\"benefits__text\"><div class=\"benefits__header\">2. Fats \u2013 but only the right ones<\/div><p>The good news is that\u00a0<strong>fat doesn&#8217;t necessarily make you fat<\/strong>. If you eat the right fats, you will give your body, especially your muscles, a training advantage. You should avoid\u00a0<strong>fatty acids and trans fats<\/strong>that lurk in chips, sausage, fast food and convenience foods. Good fats include the\u00a0<strong>polyunsaturated fatty acids<\/strong>. And you can find these for example in:<\/p>\n<ul>\n<li>Avocados<\/li>\n<li>Nuts<\/li>\n<li>Fish (e.g. salmon)<\/li>\n<li>Vegetable oils such as rapeseed oil<\/li>\n<\/ul>\n<\/div><\/div><\/div><div class=\"benefits__item column\"><div class=\"benefits__content\"><div class=\"benefits__media--icon benefits__media\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 12 12\"><use xlink:href=\"https:\/\/biomes.world\/wp-content\/themes\/biomesworld\/resources\/public\/svg\/icons.svg?1.62#influence\"><\/use><\/svg><\/div><div class=\"benefits__text\"><div class=\"benefits__header\">3. Carbohydrates: Energy boost for your training<\/div><p>Energy source number one is carbohydrates. They are involved in almost all metabolic processes. That sounds quite good \u2013 actually. Unfortunately, there is a catch: we store carbohydrates in depots. If these are not completely emptied, the body converts the excess into fat and stores it.<\/p>\n<p>Therefore you should not overdo it with the diligent energy suppliers. But it&#8217;s not only a question of &#8220;how much&#8221;, but also of &#8220;what&#8221;. If you reach for complex carbohydrates, you can boost your muscle build-up with your diet without simultaneously filling your fat stores. Because the body absorbs\u00a0<strong>complex carbohydrates<\/strong>\u00a0slower than simple carbohydrates. Complex carbohydrates are mainly contained in the following foods:<\/p>\n<ul>\n<li>Whole grain products (e.g. whole grain oat flakes, bread, pasta)<\/li>\n<li>Legumes<\/li>\n<li>Fruits and vegetables<\/li>\n<\/ul>\n<p>Caution is required with regard to the &#8220;bad&#8221; carbohydrates, which are contained in large quantities in white flour products, sweets and convenience goods. Their relatively high sugar content makes your blood sugar level shoot up quickly.<\/p>\n<\/div><\/div><\/div>    <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-role-do-vitamins-play-in-nutrition-for-muscle-building\">What role do vitamins play in nutrition for muscle building?<\/h2>\n\n\n\n<p>The strong trio \u2013 proteins, fats and carbohydrates \u2013 is indispensable for training. A balanced vitamin supply provides the necessary fine-tuning when building muscle by diet.<\/p>\n\n\n<div id=\"benefits-block_a55941345ab3ea045f3eb11677f43217\" class=\"benefits site-block\">\n    <div class=\"benefits__row row xs-up-1 md-up-2 lg-up-3\">\n        <div class=\"benefits__item column\"><div class=\"benefits__content\"><div class=\"benefits__media--icon benefits__media\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 12 12\"><use xlink:href=\"https:\/\/biomes.world\/wp-content\/themes\/biomesworld\/resources\/public\/svg\/icons.svg?1.62#vitamins\"><\/use><\/svg><\/div><div class=\"benefits__text\"><div class=\"benefits__header\">Vitamin B1 <\/div><p><b>Vitamin B1<\/b>\u00a0stimulates the carbohydrate metabolism If the B1 reserves are exhausted, your body produces more lactic acid and is more quickly depleted. Good sources of vitamin B1 are meat, sunflower seeds, oatmeal and nuts.<\/p>\n<\/div><\/div><\/div><div class=\"benefits__item column\"><div class=\"benefits__content\"><div class=\"benefits__media--icon benefits__media\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 12 12\"><use xlink:href=\"https:\/\/biomes.world\/wp-content\/themes\/biomesworld\/resources\/public\/svg\/icons.svg?1.62#vitamins\"><\/use><\/svg><\/div><div class=\"benefits__text\"><div class=\"benefits__header\">Vitamin B6<\/div><p><b>Vitamin B6<\/b>\u00a0gets the protein and carbohydrate metabolism going. Particularly large quantities of this vitamin are found in soybeans, bananas, avocados, nuts and oatmeal.<\/p>\n<\/div><\/div><\/div><div class=\"benefits__item column\"><div class=\"benefits__content\"><div class=\"benefits__media--icon benefits__media\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 12 12\"><use xlink:href=\"https:\/\/biomes.world\/wp-content\/themes\/biomesworld\/resources\/public\/svg\/icons.svg?1.62#vitamins\"><\/use><\/svg><\/div><div class=\"benefits__text\"><div class=\"benefits__header\">Vitamin C<\/div><p><b>Vitamin C<\/b>\u00a0accelerates wound healing and strengthens the immune system. At the same time it banishes free radicals from the body, which are released during intense physical exertion. Broccoli, kale, paprika and sorrel are rich in vitamin C.<\/p>\n<\/div><\/div><\/div><div class=\"benefits__item column\"><div class=\"benefits__content\"><div class=\"benefits__media--icon benefits__media\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 12 12\"><use xlink:href=\"https:\/\/biomes.world\/wp-content\/themes\/biomesworld\/resources\/public\/svg\/icons.svg?1.62#vitamins\"><\/use><\/svg><\/div><div class=\"benefits__text\"><div class=\"benefits__header\">Vitamin E<\/div><p><b>Vitamin E<\/b>\u00a0also contributes to the defence against free radicals and the strengthening of the\u00a0<a href=\"http:\/\/biomes.world\/en\/interesting-facts\/nutrition\/nutrition-plan\/\">immune system<\/a>. Well suited for a vitamin-rich diet for muscle building, because they contain a lot of vitamins, are nuts, fish, whole grain products and vegetable oils.<\/p>\n<\/div><\/div><\/div>    <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">How much of what do I need?<\/h2>\n\n\n\n<p>&nbsp;Anyone who wants to stimulate their muscle build-up through a diet that is tailored to this should know not only the necessary nutrients but also their recommended daily intake. For example, to build muscle, you need around 1.3 to 1.5 grams of protein per kilogram of body weight every day. But what about the other nutrients? How many carbohydrates should you take in daily? Are there enough foods with unsaturated fatty acids on your diet? And what about your vitamin C balance?<\/p>\n\n\n\n<p>Questions about questions. Why don&#8217;t you just ask&nbsp;<strong>BIOMES<\/strong>? The&nbsp;<a href=\"https:\/\/shop.biomes.world\/\"><strong>INTEST<\/strong>.pro<\/a>&nbsp;is a reliable self-test for the intestinal flora. Conveniently carried out from home, it gives you an overview of your intestinal bacteria and useful tips for your diet.<\/p>\n\n\n<div\n    id=\"hero-teaser-block_f40d18dd78ad81a51e11ee6bb8376218\"\n    class=\"hero-teaser site-block\"\n>\n    <div class=\"hero-teaser__media\">\n        <img decoding=\"async\"\n            src=\"https:\/\/biomes.world\/wp-content\/uploads\/2019\/12\/Darmflora_Immunsystem_aus_dem_Bauch_heraus-1600x650.jpg\"\n            alt=\"\"\n            srcset=\"https:\/\/biomes.world\/wp-content\/uploads\/2019\/12\/Darmflora_Immunsystem_aus_dem_Bauch_heraus-300x169.jpg 300w, https:\/\/biomes.world\/wp-content\/uploads\/2019\/12\/Darmflora_Immunsystem_aus_dem_Bauch_heraus-1024x576.jpg 1024w, https:\/\/biomes.world\/wp-content\/uploads\/2019\/12\/Darmflora_Immunsystem_aus_dem_Bauch_heraus-768x432.jpg 768w, https:\/\/biomes.world\/wp-content\/uploads\/2019\/12\/Darmflora_Immunsystem_aus_dem_Bauch_heraus-1536x864.jpg 1536w, https:\/\/biomes.world\/wp-content\/uploads\/2019\/12\/Darmflora_Immunsystem_aus_dem_Bauch_heraus-250x141.jpg 250w, https:\/\/biomes.world\/wp-content\/uploads\/2019\/12\/Darmflora_Immunsystem_aus_dem_Bauch_heraus.jpg 1620w\"\n            sizes=\"(max-width: 30em) 100vw, (max-width: 48em) 100vw, (max-width: 62em) 100vw, (max-width: 75em) 100vw, 1400px\t\"\n        >\n    <\/div>\n    <div class=\"hero-teaser__header\">\n        <div class=\"hero-teaser__col column\">\n            <h2 class=\"hero-teaser__title\">\n                <span>More information about INTEST.pro<\/span>\n                The BIOMES intestinal test<br \/>\r\n            <\/h2>\n            \n\n<p>How do we analyse your intestinal flora? What exactly does the test include? Where can you buy INTEST.pro?<br>And how do we protect your data?<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/shop.biomes.world\/\" target=\"_blank\" rel=\"noreferrer noopener\">Detailed information<\/a><\/div>\n<\/div>\n\n        <\/div>\n    <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>You&#8217;ve been lifting weights in the gym for weeks, but the muscles just won&#8217;t grow? In this case, your diet is probably going to put a damper on it. BIOMES tells you how the right diet for building muscle looks like. Nutrition and muscle building \u2013 what nutrients does your body need? Muscles need nutrients, [&#8230;]<\/p>\n","protected":false},"author":3168,"featured_media":572409,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1449],"tags":[],"class_list":["post-303123","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-and-wellbeing"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Muscle-building diet: Nutrition is key.<\/title>\n<meta name=\"description\" content=\"Achieving a dream body isn&#039;t just about hard training. 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