Normal diet is best for building muscle

Protein for muscle growth is already included in a balanced diet

15.02.2012

Anyone who consumes protein in the form of shakes or bars after exercise does not necessarily do his body a favor. A healthy, balanced diet contains everything the body needs to build muscle, explains Professor Ingo Froböse of the Center for Health at the Sport University Cologne to the German Press Agency (dpa).

Protein shakes are often unnecessary for muscle building
Whether bodybuilder or „Otto Normal athletes“ - like to grab after training for protein bar or shake. Professor Ingo Froböse clarifies the erroneous assumption that this is conducive to building muscle against the dpa on: „Of course, the body should be fed with more intense training always a balanced diet with enough protein.“ But enough for the protein, which is taken with the normal diet. The expert advises athletes, such as muscle athletes and endurance athletes, to take care to take sufficient amounts of protein. For „Otto Normal athletes“ Ranged from 0.8 to 1.0 grams per kilogram of body weight. „But who takes more, not only harms his purse, but shifts the normal metabolic function to a protein metabolism,“ warns Froböse. Too much protein is a particular pity to the kidneys. Therefore, one should in the view of sports medicine easy „balanced and normal“ continue to eat. Because a healthy diet provides enough protein.

Protein should be included in every meal
The expert explains that protein can not be stored comprehensively, so it should be taken with each meal and especially in the evening. Because at night the body consumes a lot of it. If you are exposed to a tremendous amount of stress at short notice, such as after a marathon or during an intensive muscle building phase, the protein intake can be increased significantly in the short term, for a maximum of two to four weeks, as the expert suggests. But even then a dose of 2 to 3 grams per kilogram of body weight should not be exceeded. After the protein-rich phase, the standard should then be quickly maintained again.

Protein makes muscle fibers thicker
Muscle building is done by applying increased protein structures. The individual muscle fibers become thicker through the protein. Froböse explains that muscles change their shape through the growth of many small muscle fibers. This is done through a training stimulus, which causes the body to store larger amounts of protein. „This is done most effectively through the training form 'burning series', burning series“, the expert explains further. The musculature is thereby brought to the limit of their efficiency, whereby a state of deficiency is triggered. „This training stimulus is crucial to what happens afterwards“, says Froböse. „Without this training stimulus, we could still eat so much protein - only the rings on the hips and stomach would grow, because too much protein ends up in the fat deposits.“

Build muscle with apples
US scientists published a study last year demonstrating that ursolic acid contained in apple peel has beneficial effects on muscle growth. This was demonstrated by Christopher Adams of the University of Iowa and his team in animal experiments with mice. So far, the results can not yet be transferred to humans, because further studies are required, reports Adams. In certain circumstances, the consumption of apples could counteract age- or disease-related muscle wasting.

Ursolic acid is not only found in apple peel but also in catnip, basil and various rose plants. So far, scientists have studied uric acid due to its anti-inflammatory effect and its potential use as a cancer drug. Now another field of application could be added. (Sb)

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Image: Stephanie Hofschlaeger