Healthy foods support muscle building

How important nutrition is for building muscle can be seen from the many programs that are put together by a wide variety of fitness trainers. These programs are usually based 70 percent on optimal nutrition and only 30 percent on appropriate fitness exercises. But what does optimal nutrition actually look like? This question cannot be answered in general terms, as the menu should be put together individually for each person. In principle, however, the 15 best foods for healthy muscle building can be named here, which should definitely be part of the diet. Water: If you're wondering how water can help build muscle, remember that your muscles are made up of 75 percent water. That's why it's important to drink at least one liter of still water every day. Two liters a day is better. Organic free-range eggs: Like whey, eggs have an extremely high concentration of essential amino acids. In contrast to whey, eggs are generally well tolerated and are therefore a digestible source of protein. It is best to eat eggs raw. If you don't like eggs on their own, you can also prepare them in the form of a shake in a blender. For example, in combination with a banana, freshly squeezed orange juice and a little coconut butter. Fish: It's no secret that fish is a high-quality source of protein. But did you know that just one or two meals a week are enough to process enough valuable proteins from the fish? Nuts: They contain not only high-quality proteins, but also the right fatty acids and should definitely be on the menu. But be careful! Nuts are very high in calories, which is why you should only eat a handful a day. Beans: Like all legumes, beans are very rich in important proteins. Beans also contain complex carbohydrates, which are digested very slowly and thus ensure a balanced blood sugar level. Oats: This grain provides an unusually balanced profile of amino acids and can be easily processed into fresh grain porridge. Peanut butter: The legumes provide high-quality proteins and healthy fats. At the same time, peanuts are low in carbohydrates and provide the muscles with a complete amino acid profile. Quinoa: This pseudo-cereal provides plenty of valuable protein, magnesium, iron and B vitamins. In addition, the amino acid profile is similar to that of beef. This makes quinoa ideal for people who value toned muscles. Broccoli: This superfood contains so many vitamins that we should eat this vegetable several times a week. Berries: Are rich in antioxidants and contain many vitamins Lupin protein: This is an extremely protein-rich legume that does not contain purines and is therefore very alkaline. Rice protein: Supports the metabolism and can be easily mixed into shakes in powder form. Protein blends: Often all proteins and amino acids are lacking. That is why it makes sense to use protein blends. In this way we have the opportunity to benefit from synergistic effects such as those provided by protein blends. These complete profiles contain L-isoleucine, L-valine and L-leucine.