Important food groups for your muscle building

Your body needs proteins and proteins to build muscle. The following food groups are ideal for a diet that is geared towards meeting needs and increasing muscle building needs:

1. 1. Red meat
      It is rich in amino acids and creatine. Pork and beef, veal fillet, lamb fillet or minced meat are suitable.
   2. seafood
      Easily usable proteins and omega fatty acids: crabs and lobsters, shrimps and oysters, scallops and squid are suitable.
   3. fish
      Mainly healthy through omega fatty acids (3 and 6): swordfish and salmon, hake and mackerel, herring, plaice, sea bream, trout or sole are delicious and healthy.
   4. poultry
      Poultry is very low in fat and easily digestible. Turkey breast or chicken fillet as well as duck or minced poultry are suitable for building muscle.
   5. Eggs and dairy products
      The body needs protein to build muscle: milk and yoghurt, almond milk, low-fat curd cheese, cheese
   6. fats
      Walnut oil and other high-quality vegetable oils, hemp seeds, avocados, fatty fish and nuts provide valuable fats. Please pay particular attention to unsaturated fatty acids!
   7. carbohydrates
      Carbohydrates ensure that your body has the necessary energy. Athletes also need carbohydrates if they want to lose weight! Examples of healthy carbohydrates are whole grain pasta, brown rice, quinoa, whole grain bread, potatoes and oatmeal.
   8. vitamins
      Without sufficient vitamins, no muscle building! All the vitamins that the body consumes for its functions are required, so it is not possible to list all the individual vitamins here. Important: Do not supply the body with food supplements, but with food! The body can absorb and utilize these vitamins better.
   9. vegetables
      Vegetables provide valuable nutrients and at the same time have a low glycemic index. This means that vegetables only raise the blood sugar level slowly and drop it less quickly. This avoids cravings. Examples are potatoes, dark green vegetables such as broccoli and spinach, starchy vegetables such as corn or green peas, and other vegetables such as eggplants, onions, tomatoes, cucumber or celery.
   10. fruit
       Fruit, too, has the advantages that vegetables can offer and is suitable as a snack in between: apricots and kiwis, berries and melons, apples, pears or oranges provide many vitamins and fill you up without giving you many calories.
   11. Power food for vegetarians and vegans
       Those who do without meat provide the body with valuable muscle building substances: soybeans, lentils, oatmeal, peanuts, tofu, pecans, amaranth, millet.

The following examples are very suitable as power foods for athletes whose focus is on building muscle:

1. 1. Cheesecake
      Cheesecake is the ultimate powerfood! It provides plenty of carbohydrates through the dough, but the filling brings the right amount of protein. This makes cheesecake an ideal snack for athletes who focus on building muscle.
   2. scrambled eggs
      Delicious: scrambled eggs with fried potatoes! Here carbohydrates and proteins are absorbed. The dish can be supplemented with fresh cucumbers or steamed peppers, so that the vitamin intake is also secured.
   3. cereal
      Muesli is known as the power food for athletes, which provides the necessary energy and all important nutrients in the morning. So it is! Cereal flakes provide carbohydrates, quinoa and amaranth also contribute to the supply of carbohydrates. Then there is the milk, which provides the necessary proteins. A little fruit brings vitamins for the body.
   4. Salmon Cream Souffle
      For athletes, salmon is one of the best foods ever. It provides the important omega fatty acids, it is easy to digest and is even recommended as a diet despite its high fat content. The cream in the casserole provides the necessary proteins, pasta or rice for carbohydrates. If spinach is added, vitamins and minerals are added.
   5. jacket potatoes
      The very well known dish in Germany? Jacket potatoes and curd cheese? is one of the healthiest ever. The potatoes keep their valuable ingredients by cooking with skin. They provide the important carbohydrates and vitamins. Quark (or sour cream) is mixed with linseed oil and brings proteins and unsaturated fatty acids into the body. Perfect!
   6. stew
      Powerfood doesn't always have to be modern! The traditional stew, which is cooked with beef, carrots, peas and potatoes, offers your body everything you need to build muscle. Carbohydrates, vitamins and fats are included. After that, eat a yogurt to also get protein.
   7. juice
      You don't always have to drink water or unsweetened tea. Fruit spritzers are also healthy and bring vitamins to the body. But only if they were freshly pressed.
   8. chocolate
      Admittedly, chocolate has to be looked for a little bit in terms of health. But a piece of dark chocolate contains many important B vitamins and has what it takes to have a positive effect on the cardiovascular system. Enjoy a piece regularly, which also prevents the craving for sweets.
   9. Nuts as a snack
      Nuts are very healthy and mainly contain vitamins from the B complex as well as valuable fats. They are perfect as a snack in between!

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