Lose weight thanks to protein: These are the best foods for building muscle

Anyone who trains frequently and is building muscle knows how important protein intake is. Many people then go straight to protein shakes etc.: But that doesn't have to be the case.

Because many foods contain a lot of protein, which can already cover your daily intake. We'll tell you the best protein sources that you should consume before and after your workout.

How much protein does the body need?

Muscles are made up of 20 percent protein. In order to strengthen and build your muscles, you have to pay a little attention to your protein intake in your food. An adult needs 0.8 g of protein per kilogram of body weight per day. For a woman weighing 65 kg, this is around 52 g of protein.

You can easily cover this need through your diet. Even if you do strength training several times a week. Special shakes are unnecessary, but you should make sure to eat a portion of protein with every meal and pay attention to the quality of the protein.

Animal vs. plant protein

Not all protein is the same. Protein consists of amino acids. Some amino acids are essential, meaning the body needs them to survive. The more of these essential amino acids there are in protein-rich foods, the more valuable they are for our health.

In contrast to animal protein sources, plant protein sources do not have the ideal amino acid composition. As a result, many people prefer to use animal protein sources. But with the right combination of plant-based protein sources, vegetarians and vegans can also meet their daily needs. Thebiological value(BW) in the individual foods is responsible for this.

More about it here:

The best protein suppliers at a glance

Meat and fish are good sources of protein, but there are also very good plant sources. The following foods can help and support you in building muscle.

The German Nutrition Society recommends eating a maximum of 300-600 g of meat per week. Therefore, prefer plant-based protein sources such as nuts or legumes, which are cholesterol-free. When it comes to animal foods, you should choose lean and low-fat versions.

Here are the largest natural protein suppliers among foods:

These protein combinations are particularly healthy

As already described above, thebiological valuehelp: This determines the quality of the protein intake. As a reference, the whole egg was randomly laid with a biological value of 100.

This is how it looks, for examplebiological value of individual foodsout of:

IncombinationThe food could achieve a higher biological value, which could look like this:

What food to eat before exercise?

If you do strength training, you should eat a proper meal 2-3 hours before training. A combination of carbohydrates and proteins in a ratio of 3:1 is ideal.

Here are a few examples that you should always have at home to ensure you have the best pre-workout meal:

Tipp: If you don't have a lot of time in your everyday life, you can order individual sachets of porridge. This means you are ideally prepared and have enough energy for your workout. With the sachets from 3Bears you can try out 6 different flavors in a relaxed manner (order here on Amazon*).

What food to eat while exercising?

You usually shouldn't eat big meals during your workout. These can be quite heavy on the stomach and limit your training. However, if you drink a shake or something similar 10 minutes before your session, it doesn't pose a big risk.

What food to eat after exercise?

During the regeneration phase, your body can replenish the necessary energy reserves. Consuming the right nutrients can support your recovery and muscle building.

Still looking for inspiration for your next meal? Here are the 50 healthiest foods:

Important note at the end:An active lifestyle, with a balanced diet and plenty of exercise, is still the best way to stay fit and healthy over the long term.