When many athletes hear the words "building mass," they often believe that you have to choose a specific diet to start building muscle. But in fact, many nutrition experts are now in agreement that for the muscle building only the selection and combination of certain foods is necessary. The following foods are now intended to be both the right nutrition for the mass structure and at the same time to provide for the definition of the muscles. Certain foods in an individual nutrition plan can bring sustained success for the desired muscle growth with a lot of discipline and the knowledge about the own body. In the following section, we have divided the diet into the three macronutrients fat, protein and carbohydrates and added the food to the relevant nutrients.

We have selected 2 foods per macronutrient, of course, the list can be expanded as desired.

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1. protein

Many athletes still eat a lot of red meat because they know there is enough protein in meat. However, these athletes should also consider that over-consumption of meat can increase cholesterol and blood pressure, which is not necessarily good for an athlete's health. We have now selected two protein alternatives for the strength athlete, which are well suited for the definition and muscle building.


Red meat usually also contains a lot of saturated fat when the meat is still very fatty. But there is one kind of meat that stands out from all meat-based foods: the meat of a bison! Buffalo or bison meat has less calories and fat than chicken or fish, which is often eaten as a natural source of protein by many strength athletes. Also, bison meat contains much more protein than traditional meat resources. 170 grams of bison meat contains the protein of about 250 grams of beef, which makes it clear how protein-rich this meat really is.


Salmon is still considered the preferred source of protein in strength athletes, as the meat from this fish contains as much protein as chicken or beef. Salmon meat also has a lot of the unsaturated fatty acids and omega 3 fatty acids, which are especially important for the body's immune system. Salmon omega3 content is the highest of all fish and is about 1.8 grams per 100 grams of salmon meat.

2. Carbohydrates

If you want to build mass, then you really need to incorporate complex carbs into your diet. Complex carbohydrates have a complicated molecular structure, which means that it takes much longer for these carbohydrates to be converted to glucose. However, this has the advantage that the blood sugar level rises only slowly after consumption of carbohydrates and that less insulin is needed for glucose breakdown. The athlete does not get tired quickly and has the glycogen storage for a long time as energy storage available. Below we have listed 2 important complex carbohydrates for you.


Oatmeal is best for breakfast, as it will fill you up for a long time and can also provide the body with enough energy for a longer period of time. Oatmeal is especially eaten by strength athletes, as they are the absolute protein supplier of all cereals with 16 grams of protein per 100 grams of oatmeal. Also, oatmeal is cholesterol-free and also offers monounsaturated fatty acids, which guarantee a high level of performance during exercise.


Quinoa or Inca rice is one of the richest grains in the world as it contains around eight to ten of the most important amino acids and many minerals. Quinoa is now mainly planted in Bolivia and Peru. Also quinoa contains almost 15 grams of protein per 100 grams, as well as the essential fatty acids.

3. Healthy fats

Chia seeds

Chia is a plant native to Mexico, rich in omega-3 fatty acids, proteins, vitamins and minerals. The protein content is 18 to 23 percent, vitamin A and almost 38 percent chia oil, which corresponds to the highest omega 3 fatty acid concentration of all plant species. There are white and black seeds, but they do not differ from the contents. Chia seeds also contain a lot of fiber and are similar to flaxseed.


The avocado is actually a pear-shaped berry that has a green-yellow pulp and a core inside. Avocados are high in calories and contain a lot of unsaturated fatty acids. Just strength athletes love this fruit, as they are an ideal food for mass building due to the many calories and healthy fats.

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