When you break down fat and yours muscle building It is not enough to just train. On the contrary, it is of utmost importance that you understand what nutrition really matters. And that's a lot easier than you might think. It's not so crucial to spend countless hours fine-tuning the minutest details of your muscle-building diet, such as taking care of the minute-by-minute timing of Beta Alanine. The bottom line is that all this effort does not matter if the absolute basics are not right. Accordingly, for the purposes of this article, we would like to focus on the 4 most important factors for a perfect muscle-building diet that will guarantee you measurable progress. Are you ready?

1. Make sure your diet really fits your goals

Although this first deciding factor may sound very simple at first, we can confirm it from our own experience, and then most people in practice will behave exactly the opposite way. Not infrequently it happens that, for example, fitness trainers have clients who are looking for a way to build up 15 kilograms of muscle, but this attempt has never even rudely borne fruit. A look at the food diary is finally the puzzle solution. Because even though it's hard to believe, most athletes who want to build up x kilograms simply eat much too little, To reach your goal. In addition, there is often a sub-optimal macronutrient composition, with the protein content usually being too low. What exactly is this, can only guess. However, what seems clear is the fact that you need to vigorously increase your calorie intake before you even think about building muscle. On the other side of the spectrum, of course, there are also extreme cases. Who wants to concentrate on the fat loss, should of course not eat too much, because with a permanent calorie surplus it will be nothing with the beach body. And yet there are always athletes who are surprised that they lose a gram of fat with a daily energy intake of 4,500 kilocalories despite hard endurance training. So first determine your calorie needs and adjust your energy intake to your goals, so you've already done most of the necessary work.

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2. Everything is just about calories

As mentioned in point one, muscle growth depends on the amount of calories you feed. Of course, here you are, what about the macronutrients, the insulin and all the other hormones. However, in the circle of basic factors, this initially only plays a minor role. Surely, all of this has a non-negligible influence, which is relatively low compared to the influence of the calorie balance. At 100-200 calories it is therefore not the bottom line. But what does it mean to adjust the calorie intake to your own goals? Quite simply, if you want to build muscle, you have to eat more calories from your diet every day than you consume. If you can not make that goal one day a week, it's not a broken leg. So that the nutrient surplus but also in muscle mass and not converted into fat, of course, the muscle building stimulus must be right. Hard training is just as important. On the other hand, if you want to lose body fat, your goal is a regular calorie deficit.

3. Protein comes first

For example, once you've calculated the calorie intake that's right for you and your goals using an online calorie calculator, you can take care of the macronutrients. And here too, a very simple but memorable rule applies: protein comes first. But why is it like that? This is simply because, unlike carbohydrates, protein is an essential nutrient that our organism can not produce by itself. But that's not enough, without sufficient protein in our body nothing works. For both the production of hormones and enzymes as well as for the development of muscle tissue protein is needed. In addition, protein has more benefits. On the one hand, it sustains us for a long time and prevents cravings. On the other hand, it ensures that our muscles remain as long as possible. The latter aspect becomes even more important the older we get. Now, however, also raises the question of how much protein should be consumed. The solution is also relatively simple: per kilogram of body weight and day, the consumption of 1.5 to 2 grams of protein is recommended.

4. In doubt, mass is more important than class

We are well aware that this point may come up against criticism because, of course, the quality of macronutrients is crucial when it comes to health and maximum performance. Viewed quite pragmatically and oriented exclusively towards the goal of muscle building, however, it looks a little different. For what use the best organic steaks, organic potatoes or superfoods, if they do not provide you with the sufficient amount of macronutrients? So, especially when it's hard for you to get your first results, you should first focus on the "bulk" of nutrient intake, but of course you should pay attention to the right macronutrient distribution. Say: 1.5-2 grams of protein and about 1 gram of fat per kilogram of body weight. The remaining portion of the calorie balance can be supplemented with carbohydrates. Once you get used to it, it's time to increase the quality of the food you feed. Of course, it is ideal if you take the most natural and wholesome foods possible and in return largely refrain from industrially processed foods.


Often we do not see the forest for the trees. Not least because of the extremely high degree of complexity in the fitness area, this problem can also be transferred to muscle building or fat loss. So we hope our key factors will help you navigate the jungle. Finally, the five takeaways that you should take from this article: 1. Focus on the big picture. 2. Set clear goals. 3. Adjust your calorie intake to your individual goals. 4. Protein comes first. 5. First ensure the macronutrient supply and then work steadily on quality.

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