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Why is nutrition important for building muscle?
A balanced diet is the key to successful muscle building. In addition to regular training, the right nutrient intake plays a crucial role in promoting muscle growth, supporting regeneration and ensuring long-term progress. It is not just the quantity of calories that matters, but above all the quality of the macronutrients - proteins, carbohydrates and fats, as well as a constant supply of vitamins and minerals.
Basics of muscle building nutrition
The way to more muscle mass is not just through the gym, but also through your plate. If you want to build muscle effectively, you need to eat the right nutrients at the right time. Below you will find the most important basics of a successful muscle-building diet:
Macronutrients: the building blocks of muscle growth
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Proteins
As the most important building material for your muscles, they help you to repair damaged muscle tissue and build new muscle tissue after training. Ideally, you should consume around 1.6 to 2.2 grams of protein per kilogram of body weight per day
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Carbohydrates
Carbohydrates are the fuel for your workouts. They provide you with quickly available energy and replenish your glycogen stores after training - which supports recovery
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Fats
Fats are essential for muscle building as they are involved in hormone production - especially testosterone, which plays an important role in muscle growth. At the same time, they provide concentrated energy
Micronutrients: little helpers with a big effect
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Vitamins
Vitamins and minerals support numerous processes - from energy metabolism to protein synthesis
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Minerals
Magnesium, zinc, vitamin D and B vitamins are particularly important for athletes
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Dietary fiber
Dietary fiber promotes digestion and ensures a long-lasting feeling of satiety
Food for your muscles
| Criterion | Prepmymeal | Home cooking |
|---|---|---|
| Time required | approx. 2-4 minutes (warm-up only) | 30-60 minutes (incl. preparation) |
| Cost (per portion) | approx. 7-10 € | approx. 9-20 € (depending on the quality of the ingredients) |
| Nutrient control | Precisely calculated & balanced | Effort for planning & tracking |
| Flexibility | Large selection, regularly new | Must be planned & purchased by yourself |
| Consistency | Always the same quality | Fluctuating - depending on the cook |
Calorie surplus vs. calorie deficit:
To build muscle, your body needs more energy than it consumes - a moderate calorie surplus is therefore crucial. At the same time, weight gain should be controlled to avoid unnecessary body fat. The trick is to find the balance between training, nutrition and goal setting
Supplements for muscle building
Dietary supplements can specifically help to support muscle building. However, it is important to note that they do not replace a balanced diet, but rather supplement it. Those who cover their basic requirements with natural foods and fill any gaps will benefit the most
Advantages of supplements
- ✅ Time-saving: quick supply of important nutrients
- ✅ Targeted use: ideal for increased demand or deficiency
- ✅ Easy to dose: easily controllable quantities
- ✅ Practical: for on the go or stressful days
Limits and risks
- ⚠️ No substitute for real food: wholesome nutrition remains the basis
- ⚠️ Overdose possible: for fat-soluble vitamins and minerals
- ⚠️ Differences in quality: Not all products are equally effective
- ⚠️ Individual tolerance: not every supplement is suitable for everyone
How Prepmymeal supports you with healthy ready meals:
Prepmymeal bridges the gap between a healthy diet and a hectic everyday life. With freshly prepared, nutrient-rich ready meals that are specially tailored to sporting goals such as muscle building, Prepmymeal offers a practical solution for anyone who has little time but high demands on their diet. Each dish is balanced and provides the ideal combination of high-quality proteins, complex carbohydrates and healthy fats.
Optimal nutrient profiles - especially for muscle building
high-quality proteins
z.e.g. chicken, beef, fish or vegan alternatives) for muscle repair and growth
complex carbohydrates
such as wholegrain rice, quinoa or sweet potatoes for lasting energy
healthy fats
from natural sources such as fish
relevant micronutrients
such as magnesium, zinc and vitamin B12, which are important for athletic performance
Prepmymeal vs. home cooking - a realistic comparison
| Criterion | Prepmymeal | Home cooking |
|---|---|---|
| Time required | approx. 2-4 minutes (warm-up only) | 30-60 minutes (incl. preparation) |
| Cost (per portion) | approx. 7-10 € | approx. 9-20 € (depending on the quality of the ingredients) |
| Nutrient control | Precisely calculated & balanced | Effort for planning & tracking |
| Flexibility | Large selection, regularly new | Must be planned & purchased by yourself |
| Consistency | Always the same quality | Fluctuating - depending on the cook |
Your advantages:
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Fitness focus
All meals are optimized for sports nutrition - ideal for muscle building, fat loss or performance enhancement
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Freshness & quality
Prepared with fresh, natural ingredients & without artificial additives
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Time saving
No shopping, no cooking - simply order, heat up and enjoy
FAQ Frequently asked questions about muscle building
How much protein do I need per day?
For muscle building, experts recommend1.6 to 2.2 g of protein per kilogram of body weight per day. A 75 kg athlete should therefore consume around120-165g of protein perday. It is important to distribute this throughout the day - ideally in 3-5 protein-rich meals.
What should I eat before and after training?
Before training:A balanced meal with complexcarbohydrates(e.g. oatmeal, wholemeal bread) and someprotein(e.g. yoghurt, eggs) approx.1.5-2 hours before the workout providesenergy.
After training:Within 30-60 minutes a combination of quicklyavailable carbohydrates(e.g. banana, rice) and high-qualityprotein(e.g. whey shake, chicken) for regeneration and muscle repair.
How do I calculate my calorie requirement?
The calorie requirement is made up of the basal metabolic rate (energy at rest) and the activity metabolic rate (activity).
A rough formula:
👉 Basal metabolic rate = 24 × body weight (kg)
👉 Total requirement = basal metabolic rate × activity factor (1.4-2.0 depending on the amount of sport)
Example:
75 kg × 24 = 1,800 kcal basal metabolic rate
1,800 kcal × 1.7 = 3,060 kcal total requirement
A calorie surplus of 200-300 kcal per day is usually recommended for muscle building.
Which foods should I avoid?
When building muscle, the focus should be on natural, nutrient-rich foods. You should reduce these things:
- Highly processed products (e.g. ready meals with lots of additives)
- ❌ High-sugar snacks & drinks - they provide empty calories
- ❌ Alcohol - inhibits regeneration and hormone production
- ❌ Trans fats - e.g. in fast food, ready-made pastries - are harmful to health
