Nourish Your Muscle Strength: The Impact of Nutrition on Muscle Building
"Abs are made in the kitchen" is a common saying. We too can only emphasise the importance of proper nutrition in achieving your fitness goals. Whether you want to maintain your muscles or seriously work on your muscle mass: a well-stocked fridge is essential. Let us guide you.
Why is sufficient muscle mass important?
Having and maintaining enough muscle mass is crucial for your physical and mental health. It contributes to physical strength, a higher metabolism, joint protection, good posture, and healthy bones. Furthermore, building muscle mass can boost your confidence, positively influencing your mental wellbeing.
3 Tips for Sports Nutrition
Give your muscles what they need to grow. Time to make a shopping list. What should you look out for?
1. Ensure Adequate Fuel
What you eat just before training affects the amount of energy you have during your workout. Eat something that provides quick energy, like a banana, before exercising. Note: don't eat too much, as a full stomach can hinder your performance. Eat something light at least 20 minutes before you start training.
2. Consume Enough Proteins
An obvious tip, but no less important. Proteins promote muscle growth and support muscle recovery after physical exertion. Does this mean you need to consume tubs of quark and kilos of chicken? Fortunately not. Other protein-rich sources include chickpeas, lentils, eggs, and cottage cheese.
The amount of protein you need depends on your age and lifestyle, but on average, an adult can maintain 0.83 grams per kilogram of body weight. From age 50, this increases to 1 gram per kilogram of body weight.
3. Eat a Balanced Diet: Don’t Ignore Carbohydrates and Fats
Proteins, proteins, proteins. That's often the focus of an athlete's diet. However, for your body to function properly, you also need the other macronutrients - fats and carbohydrates. Proteins are important for muscle building and tissue repair, carbohydrates provide energy for our cells and brain, and fats are essential for the absorption of certain vitamins and play a role in the health of our cells and hormones. You want this trio to be balanced in every meal.
Our Favourite Supplements for Athletes
Getting into the kitchen to provide your body with the necessary nutrients is a priority. Additionally, these are our recommendations for athletes.
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Creatine: supports muscle building in combination with explosive strength efforts
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Protein powder: for when you find it difficult to get enough proteins from food.
Time to get started! You determine your own success. Good preparation is crucial. Get quality products, find a form of exercise you enjoy, and above all; trust the process. Building muscle and maintaining your muscle mass is not something for the short term but a way to keep your body fit and vital.
