The more natural and balanced we eat, the better we can supply our body with the necessary vitamins, minerals and trace elements. It is precisely this right supply that is important, because only a healthy body can successfully build muscles. In the following section we have summarized the most important components that should be included in a meal after strength training.
Proteins
Proteins play one of the most crucial roles in the human body and are involved in numerous functions. They are the most important raw material for the body's detoxification and excretion functions as well as fundamental for the building and repair of cells, especially of course for building muscles. The amino acids contained in protein, such as L-leucine, L-isoleucine and L-valine, are essential for muscle protein synthesis and are responsible for building muscle.
The quality is crucial for all meat protein sources: cheap meat from factory farming or conventional eggs are not considered to be beneficial to health and do not provide the body with healthy, optimal nutrients. The same applies to fish species contaminated with heavy metals and mercury. It's best to rely on high-quality regional or organic meat and fish and always combine plant-based protein sources (legumes, quinoa, avocado, tempeh) with meals after the training session. They impress with valuable micronutrients and unsaturated fatty acids. If you combine plant-based foods cleverly and in a balanced way, even a purely vegetarian dish can cover your protein needs.
Monounsaturated and polyunsaturated fatty acids
Not only after training, but also in general, our body, especially our brain, needs selected fats. Monounsaturated foods such as olive oil, natural walnuts, hazelnuts and almonds as well as nut butter (preferably organic versions) are suitable here. Polyunsaturated fatty acids are also very important for building muscle. These are found, among other things, in walnut oil, coconut oil, linseed oil, avocados, chia seeds and types of fish such as salmon and halibut.
The right carbs
Our body needs carbohydrates both before and after training as they provide the entire organism with energy and macronutrients. The carbohydrates are there during the training phase to achieve the calorie surplus. Suitable carbohydrate sources are complex and ideally with a low glycemic index. These long-chain carbohydrates are digested much more slowly than short-chain ones (white flour rolls, pasta, etc.) because they first have to be broken down into their individual parts. The more fiber it contains, the longer this process takes and the lower the increase in blood sugar - the blood sugar level can therefore be kept constant and the body can be optimally supplied. A nice side effect: we feel full for much longer and there are no cravings.
For example, chickpeas, legumes and beans are perfect. These have the further advantage that, in addition to long-chain carbohydrates, they supply the body with vegetable protein. Gluten-free varieties such as quinoa, amaranth, buckwheat or millet should definitely be used as grain alternatives. You can also be on the safe side with brown, whole grain or wild rice as a carbohydrate source after an intensive workout.
Vegetables, fruits & Co.
In order to function optimally and build muscles, our body needs the right micronutrients, vitamins, trace elements and minerals, which should be consumed through selected fruits and vegetables. After training, orange (sweet potato, carrot) and dark green vegetables (leaf lettuce, kale, spinach) are ideal for providing the body with high-quality nutrients directly. Green vegetables and cabbage also contain substances that improve the body's detoxification performance. Green vegetables, whether raw, steamed, in a salad or as a smoothie, are clearly superfoods and should be on the menu several times a day. Ideally, vegetables should make up at least 50% of your daily diet. Starchy vegetables, legumes and beans, however, should be included in moderation. The same applies to fruit with a high fructose content.
Here too, the quality of the herbal component plays a crucial role. Ultimately, we end up eating what our food has eaten. Diet can be described as an investment in our energy balance and our health. Proper nutrition can therefore also be the best medicine for keeping the entire body healthy in the long term. Especially when it comes to fruit and vegetables, you should make sure to avoid conventional cultivation methods that use chemicals, fertilizers or even genetic engineering. All the poisons that are used to grow the plants are stored in the food and ultimately end up in our bodies. You are on the safe side with products that have the Demeter, Bioland or Naturland seal, for example, or that have been purchased regionally from a trusted farmer.
Basically, every nutrition plan should be individually adapted to your own body and your current training plan. The body cannot optimally build muscle through diet alone. As with almost everything in life, it depends on the right combination: training that is optimally tailored to your body together with a balanced, healthy and protein-rich diet will definitely bring long-term success!
