Health · 20 November 2019

Dieta budująca mięśnie

Muscle building diet

Ostania aktualizacja 7 March 2023

Muscle building diet. Building muscle mass is a simple, but not necessarily easy process. Appropriate priorities must be set. We also need to optimize three

important details: hard training, proper regeneration and making the right food choices.

The key to getting the best results and building muscle mass is understanding which foods:

  • they send the best signals,
  • increase muscle protein synthesis,
  • optimize the hormonal response.
  • support regeneration.

How to build muscle mass?

The first and most important step in building muscle mass is to achieve a positive muscle protein balance. Muscle protein synthesis helps rebuild muscle tissue. Diet and exercise play a significant change in muscle development. The key is that the synthesis is greater than the breakdown of muscle proteins. Then you can build beautiful muscles.

A good diet is especially important. Amino acids are a building block of protein and must be present to regulate muscle repair. During intense training, the intake of 1-2 grams of protein per kilogram of body weight is the recommended starting point for optimizing muscle growth.

Optimizing the hormonal profile is another important piece of the puzzle.


They are one of the most nutritious foods. They should be the basis of any muscle building diet. The egg is rich in protein. The yolk is filled with healthy fats, vitamins and minerals. In recent years, some have warned of the possible dangers of high cholesterol. However, keep in mind that dietary egg has minimal effect on blood cholesterol. Let’s choose eggs from free range chickens. Then they will be the healthiest. They contain more omega-3 fatty acids than conventional ones from caged chickens.


It is an excellent source of omega-3 protein and fatty acids. These acids reduce inflammation and improve insulin sensitivity. Fish oil also strengthens the anabolic reaction to amino acids. Wild Pacific salmon have fewer calories than farmed on the farm. Contains less omega-6 fatty acids and saturated fats.


Good quality beef is an excellent source of protein. It contains a lot of omega-3 fatty acids. It is worth including it in your diet when you choose resistance training. It allows for a significant increase in muscle mass and strength.


They are rich in protein and relatively few calories. More importantly, they are rich in iodine. They are full of nutrients. Iodine deficiency can lead to hypothyroidism. Athletes are particularly at risk of losing iodine. They lose him during sweating. Iodine is necessary for optimal thyroid function. They improve the metabolic rate.

Kidney beans

They contain high quality protein, carbohydrates, fiber, healthy fats, vitamins and minerals. They are especially beneficial for people who play sports. Beans should be the basis of every diet because of its many health benefits. It contributes to smaller body fat and greater muscle mass. More importantly, some studies have shown that beans control blood sugar.


Oysters are known for some reason as aphrodisiacs. They contain a high concentration of zinc. Only six oysters contain almost 300% of the daily recommended zinc intake. Cellular zinc concentration plays an important role in controlling testosterone levels. Zinc deficiency can make it difficult to achieve your training goals.

Brazil nuts

Nuts are an excellent source of healthy fats, proteins and fiber. When it comes to choosing the best nuts to improve your muscle mass, Brazil nuts are an excellent option. They contain a lot of selenium. It is an important mineral best known for its antioxidant properties. It builds muscle mass, improves the function of the immune system and reduces inflammation.

More expensive butter

Contains the right concentration of conjugated linoleic acid and omega-6 fatty acids. This makes it healthier than cheap butter. Studies have shown that a diet high in CLA improves muscle growth and increases fat loss.

Coconut oil

It is worth cooking on it. It is healthier than other alternative vegetable oils. It does not contain so much omega-6 fatty acids and polyunsaturated fats. Such fats break down under the influence of high temperature. Coconut oil has a relatively high content of stable saturated fat. It makes cooking healthier. Contains medium chain triglycerides. It has also been shown to improve metabolism. It should be remembered that coconut oil is very caloric. Therefore, it should be consumed in moderation.

Whey protein

It is very important if you train regularly. It is worth eating it especially after training. They absorb faster. They also have a better amino acid profile. It contains a lot of leucine. Stimulates muscle growth. Starts the synthesis of muscle proteins. In addition, whey protein provokes an acute insulin response. Therefore, it helps reduce cortisol levels. The body cannot go into an anabolic state if cortisol levels are high.

It is worth including such products in our diet. If you train intensively, make sure diet catering offers the right menu.

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