100% Vegan
Content: 1 kg (€29.99 / kg)
Content: 1 kg (€29.99 / kg)
Content: 1 kg (€29.99 / kg)
Muscle building - Everything you need to know
Are you dreaming of a six-pack and want to show off your best side in the summer? Do you want to stop being called “Asparagus Tarzan” or “Hunger Hook” all the time? Then this page is just right for you. In addition to optimal strength training, nutrition has the greatest influence on effectively promoting your muscle building.
Get more muscle mass through diet
Proteins
Many people think that all you have to do is eat protein and lift a few weights and your muscles will grow.
Proteins actually play an important role because they are the most important building material for our muscles. They are present in every cell of our organism and, as building blocks in the body, are responsible for the shape of cells and tissues. Vegan protein powder consists of various amino acids. These amino acids are the building materials of proteins and therefore the main components of our muscles because they ensure that muscle mass is maintained and not lost. Our body has fat and carbohydrate depots, but no storage for protein. If we consume less protein than we actually consume, our muscles are attacked and even broken down.
Instead, a protein-rich diet allows you to train intensively to create new stimuli for building muscle. It also helps you with regeneration so that you are quickly fit for the next training session.
Therefore, you need at least 1.5 g, preferably 2.0 g, of protein per kilogram of body weight as a strength athlete.
Vegan protein powder is not only suitable for people who want to increase muscle strength. Also with To lose weight or to maintain muscle during a diet, proteins in the form of a protein shake are very important. You can find out more about this in the coaching area under My Goals< /a>.
Vegan protein powder from Nutri-Plus
Our vegan protein powders are 100% vegan and are therefore free of lactose and cholesterol. Thanks to our various protein sources, you have suitable alternative options for any intolerance or allergy. Whether soy or gluten-free – everyone gets their money’s worth here. We also offer a large selection of different flavors: from chocolate to cappuccino to banana – there really is something for every palate.
Our vegan protein powder is manufactured in Germany under the strictest quality standards and developed by our nutritionists.
Tip: If you don't want to drink a protein shake every day, you can of course also use our vegan protein powder for cooking or baking This gives your food a special taste and ensures an optimal protein supply.Here you will find a large selection of recipes.
Calories
It's not just proteins that are crucial for building muscle: to build mass, you can't avoid eating more. Therefore, you have to consume more calories than you burn
To do this, you need to know your daily energy requirement and add about 300 kcal to it. The goal should be to gain around 1 kg of body weight per month.
Carbohydrates
Carbohydrates are stored in our body in the form of glycogen. They represent the most important source of energy (in both aerobic and anaerobic metabolism) in the human body and ensure that you can perform at your best during sporting activity.
The need for carbohydrates depends on the total energy requirement. For competitive athletes, the proportion of total energy intake should be around 60%, for amateur athletes it should be at least 50%. However, this depends on the sport, the duration of the training and the intensity.
The composition of the carbohydrates is particularly important. So you should predominantly choosecomplex carbohydrates These first have to be broken down in the body, which means that the blood sugar level only rises slowly and satiety occurs for a longer period of time. Complex carbohydrates also have a high nutrient density with many important fiber, minerals and vitamins. They are found in cereal and whole grain products, fruits and vegetables.
Fats
Fats – like carbohydrates – are important energy suppliers in the human body. However, the energetic yield of fat oxidation is lower than that of carbohydrates.
Athletes should ensure that their fat intake is tailored to their needs, as both a deficiency and an oversupply can lead to a loss in performance. Therefore, the proportion of the total energy intake should be around 30%.
It is important to pay attention to the quality of the fats. The main focus here should be on polyunsaturated and monounsaturated fatty acids. The omega-3 and omega-6 fatty acids, which are polyunsaturated fatty acids, have a positive effect on the ability to regenerate after exercise and can reduce the risk of injury.
Good sources of fat are all vegetable oils, nuts and seeds.
Unsere Proteinpulver
Content: 1 kg (€28.99 / kg)
Minerals
Minerals are also very important for our health and muscle building because they take on numerous important functions in the body.
An undersupply of minerals can not only have serious health consequences (e.g.Osteoporosis), but also prevent your muscle building. Because as an athlete you have an increased need, you should pay attention to a diet that is particularly rich in minerals.
In the following we will tell you the most important minerals for your muscles and performance as well as the best food sources:
- Iron: Is important for oxygen transport and storage. However, if there is a lack of iron, there is a risk of a loss of performance, fatigue, weakened immune system and muscle weakness. Good sources are: legumes (e.g. lentils), millet, zucchini, broccoli, dried apricots
- Potassium: Is important for the function of nerves, muscle movements, maintaining tissue tension and the effect of various enzymes.
Good sources are: legumes, nuts, vegetables and fruit.< /li> - Calcium: Is important for smooth muscle contraction as well as for building bones and teeth.
Good sources include: Green leafy vegetables, broccoli, kale, figs, chia seeds, almonds - Magnesium: Is important for the function of the nerves and for muscle movements. It also protects against cramps. Good sources include: oil seeds (e.g. sunflower seeds), whole grains, bananas and green leafy vegetables
- Zinc:Is important for growth, development and regeneration processes, activates hormones and enzymes in energy metabolism. It also has an antioxidant effect.
Good sources are: oil seeds (e.g. sunflower seeds, pumpkin seeds, linseeds, hemp seeds), legumes, oat flakes, mushrooms, or as a supplement our Zinc tablets
Vitamins
Sport places a high strain on the organism. Vitamins are essential so that the numerous metabolic processes in our body can run smoothly.
Athletes have a greatly increased need; especially in vitamins that are important for energy metabolism (vitamin B1 and B6). Athletes also have an increased need for vitamins that have an antioxidant effect (vitamins C and E), as many free radicals are formed through intensive training: p>
- Vitamin B1: Serves as an enzyme in carbohydrate metabolism. If there is a deficiency, the body produces more lactic acid (lactate), so it becomes exhausted more quickly. Top performance is then no longer possible. Good sources are: whole grains, legumes, nuts and oil seeds
- Vitamin B6: Serves as an enzyme in protein metabolism. The more protein you consume with your food, the more vitamin B6 you need. Good sources include: legumes, oil seeds, bananas and peppers
- Vitamin C:Improves the absorption of iron (important for oxygen transport in the blood), strengthens the immune system, improves cartilage development and accelerates wound healing after injuries. Good sources are: Citrus fruits , brassicas, peppers and kiwi
- Vitamin E: Strengthens the immune system and fights free radicals. Good sources include: almonds, hazelnuts and sunflower seeds
Liquid
Also remember to drink enough, because physically strenuous exercise increases the loss of fluid through sweat. In addition, your water requirement increases because you consume more nutrients, especially protein. However, if you drink too little, you risk kidney damage, circulatory problems and cramps.
Therefore it should be at least two liters per day, ideally in the form of still water. If it is very warm and you exercise for over 1 hour, it can also be 3 - 5 liters. You should prefer unsweetened drinks, water, tea, fruit juice spritzers and vegetable juices.
In order to get the most out of you during sporting activities and to provide you with all the important micronutrients, we recommend our Nutri-Plus Sport Essentials. For an optimal protein supply for your muscles, our vegetable protein powder is exactly the right thing for you.
The best for joints and muscle building
Many fitness enthusiasts have probably already changed their diet, increased their training schedule or are relying on one or two supplements. After all, everyone wants to get the best out of themselves. But: Have you ever thought about your joints? In today's blog post we'll give you a few tips on how to do something good for your joints and how to build muscle > benefits from this.
Broken joints – so what?
Joint problems are not uncommon in the gym. Osteoarthritis often occurs in athletes, especially during explosive sports such as weight training. However, osteoarthritis also occurs under long-term joint strain, such as in endurance sports, e.g. B. Jogging. Osteoarthritis is a disease of the joints that causes stiffness, pain and swelling. In Germany, an estimated two million people suffer from pain in their joints due to their osteoarthritis.
Why cortisol inhibits your muscle building
If you spend your nights in caves and are constantly at risk of encountering a saber-toothed tiger, high cortisol levels are definitely an advantage. Fortunately, we have left those times behind us. However, our bodies don't care much about this and so cortisol continues to be diligently released every time there is a danger message from the brain. You can find out how the hormone inhibits your muscle growth and how you can slow down the release of cortisol in our blog post.
Cortisol (also hydrocortisone) is often referred to as the stress hormone. It belongs to the group of glucocorticosteroids and is produced in the adrenal cortex and from there released into the blood. The release of cortisol is controlled by two other hormones. The corticotropin-releasing hormone (CRH) from the hypothalamus and the adrenocorticotropic hormone (ACTH) from the pituitary gland. Cortisol levels can be determined in blood as well as saliva or urine. They are highest in the morning (4 to 22 µg/dl plasma/serum). They decrease towards the evening and reach their lowest point around midnight (0-5 µg/dl plasma/serum).
How does cortisol work in our body?
Cortisol used to be essential for survival and prepared us to fight or flee in dangerous situations. The hormone has a stimulating effect. It increases heart rate, blood pressure and breathing rate and increases alertness in the central nervous system. At the same time, it ensures quick energy supply by increasing blood sugar levels and promoting protein breakdown. What originally ensured survival in extreme situations is now a permanent condition for many people. We are constantly under tension and pressure. Our body does not differentiate between psychological and physical stress. No matter whether it's a traffic jam on the highway, an argument with your loved one or an intensive workout, cortisol levels rise. However, the movement and rest to reduce this again are usually missing.
Cortisol has an activating effect and makes us more efficient in the short term, but in the long term it damages our health. The consequences of the constant release of cortisol include: High blood pressure, difficulty concentrating, osteoporosis and obesity. The immune system and reproduction are also put aside. This leads e.g. B. to delayed wound healing, suppressed inflammation and falling testosterone production. At the same time, the hormone also promotes fat storage in the stomach and stimulates the intake of fatty and sweet foods.
Why does cortisol inhibit muscle building?
Cortisol has a catabolic effect (degradative effect). Anyone in fight-or-flight mode needs all the reserves they can get. Not only are the fat and carbohydrate depots attacked, but also the protein reserves – our muscles. The hormone promotes gluconeogenesis – the formation of glucose from proteins – and thus muscle breakdown. It also inhibitstestosterone production. The sex hormone is considered the ultimate muscle building booster.
How you can lower your cortisol levels
It would be ideal if you could simply avoid stress and hectic pace. Unfortunately, this is not so easy to implement in everyday life. In addition to the typical stressful situations, other factors also lead to an increased release of the stress hormone. We have therefore put together a few tips here on how you can counteract this.
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