Are you getting your body going and are you in the mass or muscle building phase? Then it is now important not only to exercise, but also to pay attention to the right diet. This is characterized by an increased intake of proteins. Here we show you three high protein recipes and give you the most important background information for an optimal muscle building phase.
As the word mass phase suggests, this period of training is about gaining body mass, especially muscle mass. Bodybuilders and strength athletes know the term. Every weight training and fitness equipment exercise and the entire diet are designed in favor of building muscle mass. This phase usually lasts between 3, 6 and 9 months. It is characterized by an increased calorie intake .
If you want to gain weight properly, it is only logical that the body is being fed more calories than it actually needs.
To calculate your “normal” calorie requirement, you can use the Harris and Benedict formula, which has been used for over 100 years:
655.1 + (9.6 x body weight in kg) + (1.8 x height in cm) – (4.7 x age in years) = Basal metabolic rate
66.47 + (13.7 x body weight in kg) + (5 x height in cm) – (6, 8 x age in years) = basal metabolic rate
The formula only calculates the basal metabolic rate. Now be sure to add a few more calories as you want to gain mass! And that only works if the body has an excess of calories.
Nutrition in the bulky-phase – proteins trump
In addition to strength training, you also have to eat right. An ideal diet for building mass consists of many proteins. Proteins are important for the heart, blood sugar level and the immune system.
Since muscles are largely made up of protein, they are only able to grow if the body provides enough protein through food. If you consume several protein-rich foods per day (5-6), you ensure that your muscles are continuously supplied with protein.
According to the German Nutrition Society (DGE), a Non-athletes consume 0.8 grams of protein per kilogram of body weight. Since you are an athlete, you should increase this value by about double .
High protein foods
If you think it will be difficult yourself You are wrong to eat a high protein diet. There is a lot of protein in a lot of food!
- Sure, there is a lot of protein in an egg. You can use eggs in a variety of dishes. Scrambled eggs, fried eggs, boiled eggs, omelets, egg salad and many more. Did you know that there is more protein in egg yolks than in egg white?
- There are also a lot of proteins in dairy products. No matter whether it is low-fat quark or milk, cheese or yoghurt. If you like yogurt, eat it even better, you eat Greek yogurt, which is fatter and higher in protein than regular yogurt. When it comes to cheese, you should go for Parmesan, which is a real protein bomb and contains 35 grams of protein per 100 grams of cheese.
- Even meat is teeming with proteins. The meat with the highest content is lean beef.
- If you are a fish lover, so much the better. Trout and salmon in particular are very rich in protein. Another plus point are the omega-3 fatty acids it contains, which go perfectly with the bulking phase.
- If you are a vegetarian or vegan, nothing stands in the way of your protein-rich diet, there are numerous plant-based foods that contain a lot of proteins. Whether nuts, beans, lentils, oatmeal, corn (grain in general!), Chickpeas, quinoa or spinach, with these foods you can be sure that you are consuming a lot of protein.
High-protein-recipes for an increased-protein intake
1. High-protein pancakes
Simply stir together 100 g oatmeal, 400 g low-fat quark, 2 eggs, a little cinnamon and a dash of milk in a bowl is solid add more milk. Heat oil in a pan. (Caution: even if linseed oil, rapeseed oil and Co. have a high proportion of omega-3 fatty acids, they should not be used for cooking!).
Use a ladle to pour batter into the pan and turn it Pancake as soon as it is golden brown.
To incorporate even more protein into your breakfast, you can spice up your pancakes as you like. Nuts, apricots, raisins, bananas … just the way you like it.
2. Chili Con Carne with beef
You will need about 3 large pieces of beef, 1 onion, 3 cloves of garlic, 1/8 liter of red wine, 3 bell peppers, 1 can of corn, 1 can of kidney beans, 1 can of white beans, a packet of pureed tomatoes, salt, pepper and oil.
Cut the beef into strips and fry it briefly in the pan. Now add the chopped onions and garlic.
If this color changes, add the diced paprika. When everything is colored and seared, rub it off with red wine, add the tomatoes and let it simmer on medium heat.
Further nutrition-tips for the mass-phase
- Make sure that you use less packaged sausage products and that you also include vegetable protein sources in your diet ! In contrast to meat, these also contain valuable vitamins and minerals.
- Do not overdo your protein intake. Too much protein and at the same time low fluid intake put a lot of strain on the kidneys. Your diet should still be balanced.
- Drink more than usual. The high protein intake releases nitrogen, which can only be broken down with sufficient fluid.
- The mass phase is followed by the defibrillation phase, in which the muscles are defined. Here the calorie intake is reduced again.
- If you are a milk lover, then try to switch your milk types. Oat milk, almond milk and the like can be a tasty change and put less strain on the intestines .
- Even if the bulk phase is about consuming more calories, burgers, pizza and other fast food dishes remain unhealthy.
- There are numerous supplements and various protein powders (whey protein). They have an important function for professional athletes, but you won’t need them if you eat a good diet rich in natural proteins.