Influence of nutrition in muscle building

When it comes to building muscle, nutrition plays an important role. However, it only takes effect in combination with strength training, since without it no muscle growth is possible. The most important nutritional factor for muscle building is a sufficiently high protein intake. If your total protein intake is too low, no muscle mass can be built. In addition to total protein intake, the quality of the protein sources you use also plays an important role. Furthermore, clever timing of food intake can have an additional positive effect on your adaptation to strength training. For example, essential amino acids consumed immediately after strength training boost the muscle protein synthesis rate, while carbohydrates (and certain amino acids) positively influence the protein balance by inhibiting protein breakdown. In addition to macronutrients, creatine monohydrate has a positive effect on lean body mass. Omega-3 fatty acids can also further increase muscle protein synthesis (especially in older people) because they have anti-inflammatory effects. So aim to consume about 20 g of high-quality protein every 3 to 4 hours.

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