The daily protein requirement is around one gram per kilogram of body weight, and sometimes up to two grams after an intense workout. Daily carbohydrate intake should be around five grams per kilogram of body weight .
Nourish muscles after exercise
Froboese advises providing carbohydrates and proteins to the muscles, especially in the first half hour after training, in order to promote their growth. “Carbohydrates stimulate the release of insulin. Insulin, in turn, has an anabolic effect, that is, it accumulates and thus promotes the use of absorbed proteins,” he explains. he and recommends consuming about 30-40 grams of carbohydrates and 15-20 grams of protein after training If, on the other hand, the body has the necessary carbohydrates, the desired training effect will not occur. According to the expert, many amateur athletes focus too much on protein intake and wonder why building muscle. “In the absence of carbohydrates, the body engages in cannibalism and derives its energy from fat stores or the muscles themselves.”
Don’t overdo the protein intake
However, the body should not receive much more protein than the long-term recommended amounts. Not only that the excess turns into fat. The biggest problem is that the body becomes acidic. As a result, important minerals are lost. “This can even lead to osteoporosis,” warns Froboese. “Cellular function also suffers and small blood vessels, for example in the kidneys, are also affected by too much protein if you overdo it for a long time.”
Combine different proteins for strong muscles
A mix of different protein sources is best for building muscle. Animal proteins, for example in the form of meat, fish, eggs, cottage cheese and cheese, can be combined well with vegetable protein sources such as legumes, oats, quinoa, amaranth , almond and oat drinks and tofu. “The body is ideally cared for,” says Froboese.
Amateur athletes don’t need protein shakes
Protein shakes and protein powder only make sense if you train very intensively, for example with professional athletes or bodybuilders, where protein requirements are significantly higher. Amateur athletes can easily cover their reserves with a normal diet.
Four important micronutrients for building muscle
In addition to protein and carbohydrates, the micronutrients magnesium, calcium, potassium and sodium are also important for muscles. Among other things, they support oxygen transport, promote muscle contractions and the formation of important hormones.
During training, the muscles must burn
But the best nutrition is useless if the right training is lacking. The sports expert recommends training two to three times a week to build muscle. It’s important that you feel a “proper burn” with tight muscles on the last rep. According to the expert, this is the only way to regulate the growth stimulus. After training, the muscles must have enough time to regenerate and grow. “It can take anywhere from 48 to 72 hours. You have to give them that time if you want to see results,” says Froboese.