For the Muscle building not only the right training is crucial, you can also support it with a protein-rich diet. The protein should be of high quality and of plant, as well as animal origin. The exclusive intake of animal proteins is not advisable, this can strain the kidneys and liver in the long run. There are a lot of vegetable protein sources, which are just as high quality as animal products. However, too much protein intake has a negative effect on the body and organs.

Vegetable protein sources

Soy products contain particularly high amounts of protein, Legumes and some vegetables. Soy products, such as tofu or soy milk, are very good sources of protein. They also have a positive effect on cholesterol levels. Legumes, such as beans, lentils and peas contain a lot of high-quality protein. They are the ideal supplement to animal protein sources, such as Meatas they increase the value of the proteins. Only the right composition of amino acids ensures optimal absorption and utilization of proteins. Vegetables rich in protein are for example Cauliflower, broccoli, endive and fennel.

Animal protein sources

Animal protein is just as important as vegetable protein. Here, too, attention should be paid to high-quality products. When it comes to meat and eggs, it is advisable to opt for organic products. They contain fewer harmful substances than conventional foods. Protein should be consumed primarily after training. In the recovery phase, muscle building takes place and proteins are absorbed particularly well. When selecting foods, low-fat products should be used. Too much fat in food hinders protein absorption. Lean meat from beef, turkey and chicken are suitable sources of protein. Fish also provides plenty of protein and important omega-3 fatty acids. The body needs these for many tasks, and they can also lower cholesterol levels. Seafood also contains a lot of protein and little fat. However, due to the pollutant load, the intake should not be too high. Other sources of protein include milk and dairy products, such as cottage cheese, yogurt and cheese. Low-fat varieties should be preferred. They are best combined with protein-rich vegetables to increase their value. Eggs, amino acid capsules and egg whites are also suitable sources of protein. Shakes.

Good animal sources of protein are:

• Lean beef
• Lean turkey and chicken meat
• Chicken eggs
• Lean dairy products, such as low-fat yogurt and cottage cheese, cheese
  Chicken eggs
• Fish, like tuna

Protein supports muscle building

With a targeted protein intake, muscle building can be effectively supported. Fat burning is also boosted with an increased protein intake. It is best to combine animal and plant foods to increase the biological value. Shakes and protein capsules can also be useful for very heavy physical exertion. With an increased protein intake, it is important to drink sufficient fluids to flush out any breakdown products that have occurred.