In addition to the training plan, the nutrition plan plays an important role for people who want to gradually build up their muscles. With the help of a nutrition plan, it is possible to optimally supply the organism with minerals, nutrients and vitamins. This is extremely important for the perfect flow of the metabolic processes and the increase in training performance.
It is advisable to set up the nutrition plan in such a way that the organism is supplied with all the necessary nutrients, fats, carbohydrates and proteins in sufficient quantities. In addition, the human body also needs enough fluids. The number of nutrients depends on age, gender, the chosen sport and the intensity of the training.
As part of the creation of a nutrition plan, it is important to be carefully aware in advance of the goal you have set, the level of your own energy requirements and your special, individual preferences for food.
If you are not sure how high your individual nutritional needs are, you can use a nutrient calculator.
The Internet has some good nutrition plans available as a rough guide that practically only have to be adapted to personal needs and training plans. If, for example, too little energy is planned, the nutrition plan should be supplemented with additional food. In the event that an insufficient amount of carbohydrates is entered, the nutrition plan can in principle be supplemented with bread, cereal products, pasta or even rice. The situation is similar if the amount of protein is too low. Eggs, fish, low-fat cheese, yogurt and quark can also be planned for here. If there is too little fat, nuts and linseed, olive or rapeseed oil are suitable as supplementary foods.
Always keep an eye on body behavior
Anyone who creates a nutrition plan should always keep an eye on the behavior of their own body on it. For example, if you find yourself feeling too listless or tired, you should optimize your nutrition plan further. This is the only way to increase muscle building performance.
Of course, it is also important that the nutrition plan is tailored to the training plan. If you want to build muscle, you should definitely not create a fat loss diet plan.
The distribution of nutrients
Due to the increased activity of their metabolism, athletes need significantly more nutrients than people who are not active in sports. Depending on which sport is practiced, proteins, fats, carbohydrates, minerals and vitamins are needed so that all building processes in the body and the muscle cells can regenerate optimally.
who Endurance sports must make sure that enough carbohydrates and minerals such as calcium, potassium, magnesium and sodium are supplied to the body in their nutrition plan.
The diet of the Amateur athlete should be varied and healthy. If there is an undersupply of protein, minerals and vitamins, this can be compensated with the help of sports nutrition.
Strength athletes need a nutrition plan that is high in protein so that muscle building can be maximized. In addition to the supply of carbohydrates and proteins, the administration of Kre-Alkalyn or creatine has also proven itself for strength athletes.
In contrast, need Game athletes particularly fast energy for endurance and strength. The consumption of maltodextrin or glucose is suitable here, whereby the organism is supplied with sugar very quickly. Since athletes lose a lot of minerals and water through sweating, these reserves should be replenished as quickly as possible with the help of a balanced diet, a multivitamin preparation or a fitness drink.