A sufficient supply of the 3 macronutrients proteins , carbohydrates and fats is a basic requirement for this. In this context, proteins are responsible for the building and maintenance of muscle cells . Carbohydrates provide the necessary energy for the process of training and later muscle adaptation. Fats (especially in the form of unsaturated fatty acids ) are important for the development of passive structures such as tendons and ligaments , and they are also essential for a healthy hormone balance.

Fast muscle building in connection with high-intensity training and regeneration units

If all 3 macronutrients are consumed in sufficient form and various mineral and vital substances are also added, a quick muscle build-up in connection with high-intensity training and regeneration units can be guaranteed. In addition to training and nutrition , attention should also be paid to regeneration . This can be ensured, among other things, by a restful night's sleep of at least 7 to 8 hours a day .

Furthermore, cardiovascular training units such as running, swimming etc. can be built into the training plan in order to naturally accelerate the muscle building processes in connection with strength training. From a nutritional point of view, there should be a surplus of between 100 and 500 calories per day in order to ensure the necessary energy for anabolic metabolic states. This should include around 30 percent proteins , 50 percent carbohydrates and 20 percent (unsaturated) fats .

Realize a quick build-up in connection with food supplements

In addition to a variety of natural foods, sufficient sleep and relaxation and intensive workouts, dietary supplements can also be consulted for fast muscle building. This category includes, for example, the supplements Weight Gainer , Creatine as well as Whey Protein and Omega-3 capsules .

A weight gainer is usually a dietary supplement that consists of 20 percent proteins , 70 percent carbohydrates and 10 percent fats and has a high calorie density. This supplement is therefore ideal for quickly and easily adding a caloric variety of important macronutrients. The dietary supplement creatine, on the other hand, is an organic acid that occurs naturally in beef, for example.

It has performance-enhancing properties and allows more strength to be released from the muscles, which has a positive effect on the training stimuli that can be achieved. Furthermore, the whey protein and omega-3 capsules are also common muscle building supplements - these can be consumed throughout the day and ensure a complete supplement with first-class proteins or unsaturated fatty acids.