Muscle building recipes

Delicious fitness menu – full of proteins

Simply delicious and also really high in protein: If you're looking for delicious dishes that will also help you build muscle, you've come to the right place. Our fitness menu is perfect for you if you want to get your body in shape - and don't want to miss out on delicious food. Here you can also read why you shouldn't go without proteins if you want to build muscle mass - find out more now!

In order to build muscle mass, not only does the training plan have to be right - it also depends on the right diet . Protein should definitely be on the menu.

You can …

• help your muscles regenerate and
• to maintain muscle mass as well
• contribute to the increase in muscle mass.

Especially if you do strength training regularly, it is important that you provide your muscles with additional protein. Because: Protein, also called protein, consists of amino acids. They ensure that your body produces hormones and enzymes that contribute to normal body function.

Your muscles are also largely made up of protein. During intensive and regular strength training, fine tears develop in the muscles. These so-called micro-tears allow water to penetrate the muscles. Then they swell and hurt for a few days - you have sore muscles. Studies also show this connection between fine muscle tears and muscle soreness.

You can provide your muscles with protein in the form of protein-containing foods such as meat, for example turkey or fish. If you follow a plant-based diet, you can also provide your body with proteins in the form of spinach or legumes such as beans. Nuts are also a delicious, protein-rich snack for in between meals.

Of course, you can also provide your muscles with additional protein using protein powder. You can also get protein powder without any animal protein - completely vegan and with plant proteins from peas, rice, sunflower and pumpkin seeds.

Protein-rich diet: How much protein do you need?

The German Nutrition Society recommends: Consume 0.8 grams of protein or protein per kilogram of body weight every day. How much protein you need exactly depends on various factors.

Answer these three questions and find out how much protein your body really needs:

• How much do you weigh? The higher your body weight, the more protein you should consume if you want to gain muscle mass. Studies show that you should consume at least 1.7 grams of protein per kilogram per day if you want to build muscle mass.
• How intensively do you train and what is your goal? If you don't do bodybuilding but still want to specifically build muscle mass, you should consume between 1.7 and 2.2 grams of protein per kilogram of body weight.
• What is your fitness level? When you exercise regularly, you use more energy than when you're out of exercise and haven't done a workout in a long time - and you need more protein.

Although protein plays an important role in your diet, you shouldn't overdo it. The reason : Your body cannot absorb too much protein and excretes it as urea through the kidneys. Too much protein can also increase your weight.

So that you get the most out of your workout and maintain your dream weight, your diet should be as balanced as possible - carbohydrates and fats should also be on your plate in moderation. Our fitness recipes contain all the nutrients your body needs if you train frequently and intensively and want to build muscle mass. Surprise your loved ones with our delicious fitness menu - for a balanced, protein-rich diet from starter to dessert!

Starter: Italian zucchini soup

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Serve your loved ones a delicious Italian zucchini soup as a starter. What’s special about it? Zucchini are real all-rounders : Zucchini contain 1.2 grams of protein per 100 grams and, above all, valuable minerals and vitamins such as calcium and B vitamins.

Calcium contributes to normal energy metabolism, while B vitamins such as thiamine and riboflavin, among other things, help reduce tiredness and fatigue. In addition, our soup is “low carb”. This means that it contains only a few carbohydrates , which as energy sources or calorie suppliers could have a negative effect on your weight.

Make your own zucchini soup: This is how it works

• 1 zucchini
• 1 tomato, large
• ½ clove of garlic
• 1 tablespoon olive oil
• 1 teaspoon of spices to taste – for example oregano or thyme
• ½ teaspoon sea salt
• 250 milliliters of vegetable broth
• ½ teaspoon black pepper

Step one: Wash the zucchini well and cut it into pieces.
Step two: Press the garlic or cut it into very fine slices. Then sauté it with oil and spices in a large pot over medium heat.
Step three: Add the sliced ​​zucchini and fry it briefly.
Step four: Deglaze everything with the vegetable broth and put a lid on the pot. Now let everything simmer over medium heat for eight minutes.
Step five: Puree the soup with a hand blender and season with salt and pepper.
Step six: The tomato is a delicious and healthy addition. Wash and gut them. Cut the pulp into cubes and add them to and over the soup just before serving.

Main course: Mexican Bowl

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Bowls are foods arranged in small bowls and garnished with healthy and tasty toppings. They simply look beautiful – that makes you want to grab them straight away. Our hearty bowl in the Mexican version provides strength athletes with lots of protein . The reason: It contains minced meat, which is rich in iron at 2.3 grams per 100 grams.

Iron contributes to the formation of hemoglobin. This protein is present in the red blood cells that carry oxygen. If you consume enough iron, you will ensure that your body is optimally supplied with oxygen and nutrients, even during intensive training sessions. You serve the Mexican Bowl with whole grain rice - this protein-rich side dish provides you with sustainable energy thanks to 28 grams of carbohydrates per 100 grams.

You don't eat meat? Do not worry! Meat and fish are not a must for a protein-rich diet - if you follow a vegetarian or vegan diet, you can cover your protein needs with vegetables and, if necessary, additional protein powder . Our colorful bowl contains vitamin-rich vegetables such as corn and avocado, which provide you with lots of protein. But other vegetables such as legumes and red lentils also provide you with a lot of protein, with almost 27 grams per 100 grams.

Make your own Mexican Bowl: This is what you need

• 100 grams of whole grain rice – preferably brown rice
• 100 grams of ground beef
• 100 grams of corn
• 100 grams of sour cream, alternatively: oat or cashew cream
• 1 avocado
• 1 onion
• 1 spring onion
• 1 heart of romaine lettuce
• 1 beefsteak tomato
• 1 clove of garlic
• 1 teaspoon tomato paste
• 1 teaspoon lemon juice
• Coconut, peanut, avocado or olive oil
• chili, salt, pepper and oregano; optional: coriander

Step one: Prepare the rice according to the package instructions.
Step two: Drain and drain the corn.
Step three: Wash the lettuce and spin it.
Step four: Wash the tomato and cut it into pieces.
Step five: Wash the spring onion and cut it into rings.
Step six: Now you can start making the guacamole. To do this, halve the avocado, dice the flesh and season with lemon juice, pepper and salt. Set aside some avocado cubes. Mash the rest with a fork.
Step seven: Peel the onion and garlic, dice and fry both in a pan with a teaspoon of oil over medium heat until golden.
Step eight: Season the minced meat with chili, salt, pepper and oregano and add it to the pan with the onion and garlic. Fry everything over higher heat. You can also leave out the meat and go straight to the next step.
Step nine: Stir in the tomato paste, let it roast briefly with the onion, garlic and minced meat. Add the corn. After two to three minutes, add three to five teaspoons of water and let everything cook over medium heat.
Step ten: Now you arrange everything nicely. First add the rice to the bowl, followed by the spicy minced meat and tomato mixture. Put your guacamole on the side. A dollop of sour cream, a few avocado cubes, spring onion rings and some coriander make the bowl an eye-catcher.

Dessert: protein pancakes

@Marta Winiarska/shutterstock.com

“Pancakes therefore have no place in a fitness menu!” If these are your thoughts right now, we unfortunately have to disagree with you. Because pancakes are also available in healthy versions - and just as tasty as the classic version. The pancakes usually contain a lot of sugar and wheat flour, which makes them real calorie bombs. Wheat or “white” flour also contains carbohydrates in the form of starch or sugar chains.

These quickly increase your insulin levels. If you eat a lot of starch, the following happens: After eating, you feel energized and full - but only for a short time. After a short time, the energy dip occurs: you are hungry again and feel weak.

The situation is different with our healthy protein pancakes. They replace white refined sugar with natural fructose from bananas. In addition, we use protein powder as a protein source instead of starch-rich white flour. The powder contains a particularly high amount of protein , which is important if you want to build muscles*.

Additionally, it is available in different flavors – from vanilla to chocolate. They provide variety and give your pancake that certain extra something. As a healthy alternative to sugary chocolate toppings, simply add fresh, sliced ​​fruit like strawberries or a handful of blueberries to your pancakes. Simply delicious!

Make your own protein pancakes: this is how it works

• 1 ripe banana
• 2 eggs
• 30 grams of low-fat quark
• 2 heaping tablespoons of banana, vanilla, cookie, or chocolate flavored protein powder
• 1 teaspoon of neutral, vegetable oil such as sunflower or rapeseed oil

You can make protein pancakes quickly and easily - it doesn't take more than five minutes.

Step one: Mash the banana.
Step two: Mix them with the other ingredients.
Step three: Heat oil in a pan and fry two to three pancakes in it. Flip them when bubbles form on the surface of the pancakes.

High in protein and delicious: fitness recipes that fit your training goals

If you train intensively and want to define your muscles, a balanced, protein-rich diet is particularly important. Our recipes give you the energy you need for your workout - so you get the most out of your training.

* Proteins contribute to an increase in muscle mass. A varied, balanced diet and a healthy lifestyle are important.

SOURCES

Peake, JM, Neubauer, O., Della Gatta, PA, et al (2017). Muscle Damage and Inflammation during Recovery from Exercise. Journal of Applied Physiology, 122 (3), 559 – 570.

Bandegan, A., Courtney-Martin, G., Rafii, M., Pencharz, PB, & Lemon, PW (2017). Indicator Amino Acid-Derived Estimate of Dietary Protein Requirement for Male Bodybuilders on a Nontraining Day Is Several-Fold Greater than the Current Recommended Dietary Allowance. The Journal of Nutrition, 147 (5), 850 – 857. 10.3945/jn.116.236331

Palomer, X., Pizarro-Delgado, J., Barroso, E., & Vázquez-Carrera, M. (2018). Palmitic and Oleic Acid: The Yin and Yang of Fatty Acids in Type 2 Diabetes Mellitus. Trends in Endocrinology and Metabolism: TEM, 29 (3), 178 – 190. 10.1016/j.tem.2017.11.009

König, D., Carlsohn, A., Braun, H., et al. (2020). Protein intake in sport: Position of the sports nutrition working group of the German Nutrition Society. V. (DGE). Nutritional survey international, M406 (7), 132 – 139. 10.4455/eu.2020.039