![\"\"](\"https:\/\/imagesvc.meredithcorp.io\/v3\/jumpstartpure\/image?url=https:\/\/imagesvc.meredithcorp.io\/v3\/mm\/image?url=http%3A%2F%2FtimeInc.brightcove.com.edgesuite.net%2Frtmp_uds%2F1543367584%2F201911%2F2932%2F1543367584_6103427881001_6103426151001-vs.jpg%3FpubId%3D5978871887001%26videoId%3D6103433752001&w=1280&h=720&q=90&c=cc\")
<\/figure>\nDies gibt Ihnen einen sofortigen Energieschub und hilft Ihnen, bis zu Ihrer n\u00e4chsten Mahlzeit oder Ihrem n\u00e4chsten Snack voll zu bleiben. Es setzt auch den Trend: Sie neigen dazu, ges\u00fcnder zu essen, wenn Ihr Tag mit einem starken und gesunden Fr\u00fchst\u00fcck beginnt. Ihre besten Wetten, wenn Sie versuchen, Muskelmasse aufzubauen sind Omeletts, Smoothies und H\u00fcttenk\u00e4se.<\/p>\n
2. EAT JEDE DREI STUNDEN<\/h2>\n![\"\"](\"https:\/\/orthostreams.com\/wp-content\/uploads\/2013\/11\/3-hours-Copy.jpg\")
<\/figure>\nDas Richtige zur richtigen Zeit zu essen ist entscheidend, um Ihnen zu helfen, Ihre Muskelmasse zu steigern. Der einfachste Weg ist, Ihr Fr\u00fchst\u00fcck, Mittag- und Abendessen wie gewohnt zu essen, durchsetzt mit den Mahlzeiten nach dem Training, Vorbett und mit zwei Snacks dazwischen. Wenn Sie Ihre Nahrungsaufnahme aufrecht erhalten, bedeutet dies, dass Sie nicht so hungrig sein werden, weil das Essen kleinerer Mahlzeiten h\u00e4ufiger im Vergleich zu ein paar gro\u00dfen Mahlzeiten Ihre Magengr\u00f6\u00dfe verringert. Sie werden sich schneller satt f\u00fchlen und Ihre Taille wird trimmen, w\u00e4hrend Sie auch weniger Hei\u00dfhunger haben. Nicht lange essen kann dazu f\u00fchren, dass Sie bei der n\u00e4chsten Mahlzeit zu viel essen oder sich mit ungesunden Snacks aus dem Automaten auff\u00fcllen. Also, um jeden Hei\u00dfhunger zu stoppen, essen Sie jeden Tag zu festen Zeiten und Ihr K\u00f6rper wird zu diesen festen Zeiten hungrig.<\/p>\n
3. EAT PROTEIN MIT JEDEM MEAL TO BOOST YOUR MUSCLE MASS<\/h2>\n![\"\"](\"https:\/\/www.readersdigest.com.au\/wp-content\/uploads\/2020\/06\/protein-shutterstock_721319773-770-scaled.jpg\")
<\/figure>\nSie ben\u00f6tigen Protein, um Muskeln aufzubauen und zu erhalten. Um dies zu erreichen, sollten Sie suchen, um mindestens 1g pro 454g K\u00f6rpergewicht zu essen. Das sind 200g\/Tag, wenn man 91kg wiegt. Der einfachste Weg, um diese Menge zu bekommen, ist, eine ganze Proteinquelle mit jeder Mahlzeit zu essen. Dazu geh\u00f6ren:
\u2022 Rotes Fleisch. Rindfleisch, Schweinefleisch, Lamm,
etc. \u2022 Gefl\u00fcgel. Huhn, Truthahn, Ente, etc.
\u2022 Fisch. Thunfisch, Lachs, Sardinen, Makrele
usw. \u2022 Eier. Glauben Sie nicht an die Cholesterin-Mythen. Essen Sie das Eigelb.
\u2022 Molkerei. Milch, K\u00e4se, H\u00fcttenk\u00e4se, Quark,
Joghurt, etc. \u2022 Molke. Nicht notwendig, aber ideal f\u00fcr einfache Post-Workout-Shakes.
\u2022 Probieren Sie auch vegane Optionen wie Linsen, Tofu, Samen und N\u00fcsse.<\/p>\n
4. EAT FRUIT UND VEGETABLES MIT JEDEM MEAL<\/h2>\n![\"\"](\"https:\/\/www.theglobeandmail.com\/resizer\/_nryFYFxJEAQ7sanKzPRb-5IaBI=\/620x0\/filters:quality(80)\/cloudfront-us-east-1.images.arcpublishing.com\/tgam\/AAPEMPX57BE45KOXIAE4RZIMXE.jpg\")
<\/figure>\nDie meisten von ihnen (nicht alle) sind kalorienarm: Sie k\u00f6nnen Ihren Magen voll essen, ohne Fett oder Gewicht zu gewinnen. Obst und Gem\u00fcse sind auch voll von Vitaminen, Mineralien, Antioxidantien und Ballaststoffen, die die Verdauung hilft, aber nur vorsichtig sein, um den Zuckergehalt einiger Fr\u00fcchte zu \u00fcberpr\u00fcfen.<\/p>\n
5. EAT CARBS NUR NACH IHREM WORKOUT<\/h2>\n![\"\"](\"https:\/\/www.bodybuilding.com\/images\/2016\/june\/why-white-rice-is-your-ideal-carb-after-a-hard-workout-header-v2-960x540.jpg\")
<\/figure>\nW\u00e4hrend Sie Kohlenhydrate f\u00fcr Energie ben\u00f6tigen, essen die meisten Menschen mehr, als sie brauchen. Beschr\u00e4nken Sie Ihre Kohlenhydratzufuhr nur auf nach dem Training.
\u2022 Essen Sie Obst und Gem\u00fcse zu allen Mahlzeiten. Diese enthalten im Vergleich zu Vollkornprodukten mit Ausnahme von Mais, Karotten und Rosinen nur wenige Kohlenhydrate.
\u2022 Nur ein weiteres Carbs Post Workout. Das ist Reis, Nudeln, Brot, Kartoffeln, Quinoa, Hafer, etc. Vermeiden Sie wei\u00dfe Kohlenhydrate und essen Sie Vollkorn.<\/p>\n
6. EAT GESUNDE FATS<\/h2>\n![\"\"](\"https:\/\/media4.s-nbcnews.com\/i\/newscms\/2016_29\/1143933\/good-unsaturated-fats-today-stock-tease-160718_644c24b8f79dc598265a81453998be26.jpg\")
<\/figure>\nGesunde Fette verbessern den Fettabbau und die Gesundheit, da sie langsam verdauen. Stellen Sie sicher, dass Sie Ihre Fettaufnahme ausbalancieren, gesunde Fette zu jeder Mahlzeit essen und k\u00fcnstliche Transfette und Margarine vermeiden.<\/p>\n
7. TRINKEN SIE WASSER, UM IHNEN ZU HELFEN, MUSKELMASSE AUFZUBAUEN<\/h2>\n![\"\"](\"https:\/\/www.ironmanmagazine.com\/wp-content\/uploads\/7411-muscle-building-water.jpg\")
<\/figure>\nKrafttraining verursacht Wasserverlust durch Schwitzen, die Muskelerholung beeintr\u00e4chtigen k\u00f6nnen und so, es wird Ihnen nicht helfen, Ihre Muskelmasse zu erh\u00f6hen. Trinkwasser verhindert Austrocknung, aber auch Hunger, da ein leerer Magen Sie denken lassen kann, dass Sie hungrig sind.<\/p>\n
8. EAT WHOLE FOODS 90% DER ZEIT<\/h2>\n
Um wirklich die Ergebnisse zu erhalten, die Sie wollen und um Ihre Muskelmasse deutlich zu steigern, sollten 90% Ihrer Nahrungsaufnahme aus ganzen Lebensmitteln bestehen.<\/p>\n
\u2022 Ganze Lebensmittel. Dabei handelt es sich um unverarbeitete und unraffinierte (oder wenig raffinierte) Lebensmittel, die ihrem nat\u00fcrlichen Zustand so nahe wie m\u00f6glich kommen. Beispiele: frisches Fleisch, Fisch, Gefl\u00fcgel, Eier, Gem\u00fcse, H\u00fclsenfr\u00fcchte, Fr\u00fcchte,
Reis, Hafer, Quinoa usw. \u2022 Verarbeitete Lebensmittel enthalten in der Regel zugesetzte Zucker, Transfette, Nitrate, Maissirup, Natrium und mehr Chemikalien. Beispiele: Bagels, Obstriegel, M\u00fcsli, Pizza, Kekse, W\u00fcrstchen, Tiefk\u00fchlgerichte, Nahrungserg\u00e4nzungsmittel<\/p>\n
\n","protected":false},"excerpt":{"rendered":"
Muskelaufbau erfordert eine positive Energiebilanz, was bedeutet, dass Sie mehr Kalorien aufnehmen m\u00fcssen, als Sie verbrennen. Sie ben\u00f6tigen etwa 2.800 […]<\/p>\n","protected":false},"author":2,"featured_media":8343,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[55],"tags":[],"class_list":["post-8342","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gym-fitness"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"de","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/12\/muscle-building-supplements-featured.jpg","categories_details":[{"id":55,"name":"Gym Fitness","count":46,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6178,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/posts\/8342","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/comments?post=8342"}],"version-history":[{"count":10,"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/posts\/8342\/revisions"}],"predecessor-version":[{"id":17418,"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/posts\/8342\/revisions\/17418"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/media\/8343"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/media?parent=8342"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/categories?post=8342"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/tags?post=8342"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\nDas Richtige zur richtigen Zeit zu essen ist entscheidend, um Ihnen zu helfen, Ihre Muskelmasse zu steigern. Der einfachste Weg ist, Ihr Fr\u00fchst\u00fcck, Mittag- und Abendessen wie gewohnt zu essen, durchsetzt mit den Mahlzeiten nach dem Training, Vorbett und mit zwei Snacks dazwischen. Wenn Sie Ihre Nahrungsaufnahme aufrecht erhalten, bedeutet dies, dass Sie nicht so hungrig sein werden, weil das Essen kleinerer Mahlzeiten h\u00e4ufiger im Vergleich zu ein paar gro\u00dfen Mahlzeiten Ihre Magengr\u00f6\u00dfe verringert. Sie werden sich schneller satt f\u00fchlen und Ihre Taille wird trimmen, w\u00e4hrend Sie auch weniger Hei\u00dfhunger haben. Nicht lange essen kann dazu f\u00fchren, dass Sie bei der n\u00e4chsten Mahlzeit zu viel essen oder sich mit ungesunden Snacks aus dem Automaten auff\u00fcllen. Also, um jeden Hei\u00dfhunger zu stoppen, essen Sie jeden Tag zu festen Zeiten und Ihr K\u00f6rper wird zu diesen festen Zeiten hungrig.<\/p>\n
3. EAT PROTEIN MIT JEDEM MEAL TO BOOST YOUR MUSCLE MASS<\/h2>\n<\/figure>\nSie ben\u00f6tigen Protein, um Muskeln aufzubauen und zu erhalten. Um dies zu erreichen, sollten Sie suchen, um mindestens 1g pro 454g K\u00f6rpergewicht zu essen. Das sind 200g\/Tag, wenn man 91kg wiegt. Der einfachste Weg, um diese Menge zu bekommen, ist, eine ganze Proteinquelle mit jeder Mahlzeit zu essen. Dazu geh\u00f6ren:
\u2022 Rotes Fleisch. Rindfleisch, Schweinefleisch, Lamm,
etc. \u2022 Gefl\u00fcgel. Huhn, Truthahn, Ente, etc.
\u2022 Fisch. Thunfisch, Lachs, Sardinen, Makrele
usw. \u2022 Eier. Glauben Sie nicht an die Cholesterin-Mythen. Essen Sie das Eigelb.
\u2022 Molkerei. Milch, K\u00e4se, H\u00fcttenk\u00e4se, Quark,
Joghurt, etc. \u2022 Molke. Nicht notwendig, aber ideal f\u00fcr einfache Post-Workout-Shakes.
\u2022 Probieren Sie auch vegane Optionen wie Linsen, Tofu, Samen und N\u00fcsse.<\/p>\n
4. EAT FRUIT UND VEGETABLES MIT JEDEM MEAL<\/h2>\n<\/figure>\nDie meisten von ihnen (nicht alle) sind kalorienarm: Sie k\u00f6nnen Ihren Magen voll essen, ohne Fett oder Gewicht zu gewinnen. Obst und Gem\u00fcse sind auch voll von Vitaminen, Mineralien, Antioxidantien und Ballaststoffen, die die Verdauung hilft, aber nur vorsichtig sein, um den Zuckergehalt einiger Fr\u00fcchte zu \u00fcberpr\u00fcfen.<\/p>\n
5. EAT CARBS NUR NACH IHREM WORKOUT<\/h2>\n<\/figure>\nW\u00e4hrend Sie Kohlenhydrate f\u00fcr Energie ben\u00f6tigen, essen die meisten Menschen mehr, als sie brauchen. Beschr\u00e4nken Sie Ihre Kohlenhydratzufuhr nur auf nach dem Training.
\u2022 Essen Sie Obst und Gem\u00fcse zu allen Mahlzeiten. Diese enthalten im Vergleich zu Vollkornprodukten mit Ausnahme von Mais, Karotten und Rosinen nur wenige Kohlenhydrate.
\u2022 Nur ein weiteres Carbs Post Workout. Das ist Reis, Nudeln, Brot, Kartoffeln, Quinoa, Hafer, etc. Vermeiden Sie wei\u00dfe Kohlenhydrate und essen Sie Vollkorn.<\/p>\n
6. EAT GESUNDE FATS<\/h2>\n<\/figure>\nGesunde Fette verbessern den Fettabbau und die Gesundheit, da sie langsam verdauen. Stellen Sie sicher, dass Sie Ihre Fettaufnahme ausbalancieren, gesunde Fette zu jeder Mahlzeit essen und k\u00fcnstliche Transfette und Margarine vermeiden.<\/p>\n
7. TRINKEN SIE WASSER, UM IHNEN ZU HELFEN, MUSKELMASSE AUFZUBAUEN<\/h2>\n<\/figure>\nKrafttraining verursacht Wasserverlust durch Schwitzen, die Muskelerholung beeintr\u00e4chtigen k\u00f6nnen und so, es wird Ihnen nicht helfen, Ihre Muskelmasse zu erh\u00f6hen. Trinkwasser verhindert Austrocknung, aber auch Hunger, da ein leerer Magen Sie denken lassen kann, dass Sie hungrig sind.<\/p>\n
8. EAT WHOLE FOODS 90% DER ZEIT<\/h2>\n
Um wirklich die Ergebnisse zu erhalten, die Sie wollen und um Ihre Muskelmasse deutlich zu steigern, sollten 90% Ihrer Nahrungsaufnahme aus ganzen Lebensmitteln bestehen.<\/p>\n
\u2022 Ganze Lebensmittel. Dabei handelt es sich um unverarbeitete und unraffinierte (oder wenig raffinierte) Lebensmittel, die ihrem nat\u00fcrlichen Zustand so nahe wie m\u00f6glich kommen. Beispiele: frisches Fleisch, Fisch, Gefl\u00fcgel, Eier, Gem\u00fcse, H\u00fclsenfr\u00fcchte, Fr\u00fcchte,
Reis, Hafer, Quinoa usw. \u2022 Verarbeitete Lebensmittel enthalten in der Regel zugesetzte Zucker, Transfette, Nitrate, Maissirup, Natrium und mehr Chemikalien. Beispiele: Bagels, Obstriegel, M\u00fcsli, Pizza, Kekse, W\u00fcrstchen, Tiefk\u00fchlgerichte, Nahrungserg\u00e4nzungsmittel<\/p>\n
\n","protected":false},"excerpt":{"rendered":"
Muskelaufbau erfordert eine positive Energiebilanz, was bedeutet, dass Sie mehr Kalorien aufnehmen m\u00fcssen, als Sie verbrennen. Sie ben\u00f6tigen etwa 2.800 […]<\/p>\n","protected":false},"author":2,"featured_media":8343,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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<\/figure>\nSie ben\u00f6tigen Protein, um Muskeln aufzubauen und zu erhalten. Um dies zu erreichen, sollten Sie suchen, um mindestens 1g pro 454g K\u00f6rpergewicht zu essen. Das sind 200g\/Tag, wenn man 91kg wiegt. Der einfachste Weg, um diese Menge zu bekommen, ist, eine ganze Proteinquelle mit jeder Mahlzeit zu essen. Dazu geh\u00f6ren:
\u2022 Rotes Fleisch. Rindfleisch, Schweinefleisch, Lamm,
etc. \u2022 Gefl\u00fcgel. Huhn, Truthahn, Ente, etc.
\u2022 Fisch. Thunfisch, Lachs, Sardinen, Makrele
usw. \u2022 Eier. Glauben Sie nicht an die Cholesterin-Mythen. Essen Sie das Eigelb.
\u2022 Molkerei. Milch, K\u00e4se, H\u00fcttenk\u00e4se, Quark,
Joghurt, etc. \u2022 Molke. Nicht notwendig, aber ideal f\u00fcr einfache Post-Workout-Shakes.
\u2022 Probieren Sie auch vegane Optionen wie Linsen, Tofu, Samen und N\u00fcsse.<\/p>\n
4. EAT FRUIT UND VEGETABLES MIT JEDEM MEAL<\/h2>\n<\/figure>\nDie meisten von ihnen (nicht alle) sind kalorienarm: Sie k\u00f6nnen Ihren Magen voll essen, ohne Fett oder Gewicht zu gewinnen. Obst und Gem\u00fcse sind auch voll von Vitaminen, Mineralien, Antioxidantien und Ballaststoffen, die die Verdauung hilft, aber nur vorsichtig sein, um den Zuckergehalt einiger Fr\u00fcchte zu \u00fcberpr\u00fcfen.<\/p>\n
5. EAT CARBS NUR NACH IHREM WORKOUT<\/h2>\n<\/figure>\nW\u00e4hrend Sie Kohlenhydrate f\u00fcr Energie ben\u00f6tigen, essen die meisten Menschen mehr, als sie brauchen. Beschr\u00e4nken Sie Ihre Kohlenhydratzufuhr nur auf nach dem Training.
\u2022 Essen Sie Obst und Gem\u00fcse zu allen Mahlzeiten. Diese enthalten im Vergleich zu Vollkornprodukten mit Ausnahme von Mais, Karotten und Rosinen nur wenige Kohlenhydrate.
\u2022 Nur ein weiteres Carbs Post Workout. Das ist Reis, Nudeln, Brot, Kartoffeln, Quinoa, Hafer, etc. Vermeiden Sie wei\u00dfe Kohlenhydrate und essen Sie Vollkorn.<\/p>\n
6. EAT GESUNDE FATS<\/h2>\n<\/figure>\nGesunde Fette verbessern den Fettabbau und die Gesundheit, da sie langsam verdauen. Stellen Sie sicher, dass Sie Ihre Fettaufnahme ausbalancieren, gesunde Fette zu jeder Mahlzeit essen und k\u00fcnstliche Transfette und Margarine vermeiden.<\/p>\n
7. TRINKEN SIE WASSER, UM IHNEN ZU HELFEN, MUSKELMASSE AUFZUBAUEN<\/h2>\n<\/figure>\nKrafttraining verursacht Wasserverlust durch Schwitzen, die Muskelerholung beeintr\u00e4chtigen k\u00f6nnen und so, es wird Ihnen nicht helfen, Ihre Muskelmasse zu erh\u00f6hen. Trinkwasser verhindert Austrocknung, aber auch Hunger, da ein leerer Magen Sie denken lassen kann, dass Sie hungrig sind.<\/p>\n
8. EAT WHOLE FOODS 90% DER ZEIT<\/h2>\n
Um wirklich die Ergebnisse zu erhalten, die Sie wollen und um Ihre Muskelmasse deutlich zu steigern, sollten 90% Ihrer Nahrungsaufnahme aus ganzen Lebensmitteln bestehen.<\/p>\n
\u2022 Ganze Lebensmittel. Dabei handelt es sich um unverarbeitete und unraffinierte (oder wenig raffinierte) Lebensmittel, die ihrem nat\u00fcrlichen Zustand so nahe wie m\u00f6glich kommen. Beispiele: frisches Fleisch, Fisch, Gefl\u00fcgel, Eier, Gem\u00fcse, H\u00fclsenfr\u00fcchte, Fr\u00fcchte,
Reis, Hafer, Quinoa usw. \u2022 Verarbeitete Lebensmittel enthalten in der Regel zugesetzte Zucker, Transfette, Nitrate, Maissirup, Natrium und mehr Chemikalien. Beispiele: Bagels, Obstriegel, M\u00fcsli, Pizza, Kekse, W\u00fcrstchen, Tiefk\u00fchlgerichte, Nahrungserg\u00e4nzungsmittel<\/p>\n
\n","protected":false},"excerpt":{"rendered":"
Muskelaufbau erfordert eine positive Energiebilanz, was bedeutet, dass Sie mehr Kalorien aufnehmen m\u00fcssen, als Sie verbrennen. Sie ben\u00f6tigen etwa 2.800 […]<\/p>\n","protected":false},"author":2,"featured_media":8343,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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<\/figure>\nDie meisten von ihnen (nicht alle) sind kalorienarm: Sie k\u00f6nnen Ihren Magen voll essen, ohne Fett oder Gewicht zu gewinnen. Obst und Gem\u00fcse sind auch voll von Vitaminen, Mineralien, Antioxidantien und Ballaststoffen, die die Verdauung hilft, aber nur vorsichtig sein, um den Zuckergehalt einiger Fr\u00fcchte zu \u00fcberpr\u00fcfen.<\/p>\n
5. EAT CARBS NUR NACH IHREM WORKOUT<\/h2>\n<\/figure>\nW\u00e4hrend Sie Kohlenhydrate f\u00fcr Energie ben\u00f6tigen, essen die meisten Menschen mehr, als sie brauchen. Beschr\u00e4nken Sie Ihre Kohlenhydratzufuhr nur auf nach dem Training.
\u2022 Essen Sie Obst und Gem\u00fcse zu allen Mahlzeiten. Diese enthalten im Vergleich zu Vollkornprodukten mit Ausnahme von Mais, Karotten und Rosinen nur wenige Kohlenhydrate.
\u2022 Nur ein weiteres Carbs Post Workout. Das ist Reis, Nudeln, Brot, Kartoffeln, Quinoa, Hafer, etc. Vermeiden Sie wei\u00dfe Kohlenhydrate und essen Sie Vollkorn.<\/p>\n
6. EAT GESUNDE FATS<\/h2>\n<\/figure>\nGesunde Fette verbessern den Fettabbau und die Gesundheit, da sie langsam verdauen. Stellen Sie sicher, dass Sie Ihre Fettaufnahme ausbalancieren, gesunde Fette zu jeder Mahlzeit essen und k\u00fcnstliche Transfette und Margarine vermeiden.<\/p>\n
7. TRINKEN SIE WASSER, UM IHNEN ZU HELFEN, MUSKELMASSE AUFZUBAUEN<\/h2>\n<\/figure>\nKrafttraining verursacht Wasserverlust durch Schwitzen, die Muskelerholung beeintr\u00e4chtigen k\u00f6nnen und so, es wird Ihnen nicht helfen, Ihre Muskelmasse zu erh\u00f6hen. Trinkwasser verhindert Austrocknung, aber auch Hunger, da ein leerer Magen Sie denken lassen kann, dass Sie hungrig sind.<\/p>\n
8. EAT WHOLE FOODS 90% DER ZEIT<\/h2>\n
Um wirklich die Ergebnisse zu erhalten, die Sie wollen und um Ihre Muskelmasse deutlich zu steigern, sollten 90% Ihrer Nahrungsaufnahme aus ganzen Lebensmitteln bestehen.<\/p>\n
\u2022 Ganze Lebensmittel. Dabei handelt es sich um unverarbeitete und unraffinierte (oder wenig raffinierte) Lebensmittel, die ihrem nat\u00fcrlichen Zustand so nahe wie m\u00f6glich kommen. Beispiele: frisches Fleisch, Fisch, Gefl\u00fcgel, Eier, Gem\u00fcse, H\u00fclsenfr\u00fcchte, Fr\u00fcchte,
Reis, Hafer, Quinoa usw. \u2022 Verarbeitete Lebensmittel enthalten in der Regel zugesetzte Zucker, Transfette, Nitrate, Maissirup, Natrium und mehr Chemikalien. Beispiele: Bagels, Obstriegel, M\u00fcsli, Pizza, Kekse, W\u00fcrstchen, Tiefk\u00fchlgerichte, Nahrungserg\u00e4nzungsmittel<\/p>\n
\n","protected":false},"excerpt":{"rendered":"
Muskelaufbau erfordert eine positive Energiebilanz, was bedeutet, dass Sie mehr Kalorien aufnehmen m\u00fcssen, als Sie verbrennen. Sie ben\u00f6tigen etwa 2.800 […]<\/p>\n","protected":false},"author":2,"featured_media":8343,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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<\/figure>\nW\u00e4hrend Sie Kohlenhydrate f\u00fcr Energie ben\u00f6tigen, essen die meisten Menschen mehr, als sie brauchen. Beschr\u00e4nken Sie Ihre Kohlenhydratzufuhr nur auf nach dem Training.
\u2022 Essen Sie Obst und Gem\u00fcse zu allen Mahlzeiten. Diese enthalten im Vergleich zu Vollkornprodukten mit Ausnahme von Mais, Karotten und Rosinen nur wenige Kohlenhydrate.
\u2022 Nur ein weiteres Carbs Post Workout. Das ist Reis, Nudeln, Brot, Kartoffeln, Quinoa, Hafer, etc. Vermeiden Sie wei\u00dfe Kohlenhydrate und essen Sie Vollkorn.<\/p>\n
6. EAT GESUNDE FATS<\/h2>\n<\/figure>\nGesunde Fette verbessern den Fettabbau und die Gesundheit, da sie langsam verdauen. Stellen Sie sicher, dass Sie Ihre Fettaufnahme ausbalancieren, gesunde Fette zu jeder Mahlzeit essen und k\u00fcnstliche Transfette und Margarine vermeiden.<\/p>\n
7. TRINKEN SIE WASSER, UM IHNEN ZU HELFEN, MUSKELMASSE AUFZUBAUEN<\/h2>\n<\/figure>\nKrafttraining verursacht Wasserverlust durch Schwitzen, die Muskelerholung beeintr\u00e4chtigen k\u00f6nnen und so, es wird Ihnen nicht helfen, Ihre Muskelmasse zu erh\u00f6hen. Trinkwasser verhindert Austrocknung, aber auch Hunger, da ein leerer Magen Sie denken lassen kann, dass Sie hungrig sind.<\/p>\n
8. EAT WHOLE FOODS 90% DER ZEIT<\/h2>\n
Um wirklich die Ergebnisse zu erhalten, die Sie wollen und um Ihre Muskelmasse deutlich zu steigern, sollten 90% Ihrer Nahrungsaufnahme aus ganzen Lebensmitteln bestehen.<\/p>\n
\u2022 Ganze Lebensmittel. Dabei handelt es sich um unverarbeitete und unraffinierte (oder wenig raffinierte) Lebensmittel, die ihrem nat\u00fcrlichen Zustand so nahe wie m\u00f6glich kommen. Beispiele: frisches Fleisch, Fisch, Gefl\u00fcgel, Eier, Gem\u00fcse, H\u00fclsenfr\u00fcchte, Fr\u00fcchte,
Reis, Hafer, Quinoa usw. \u2022 Verarbeitete Lebensmittel enthalten in der Regel zugesetzte Zucker, Transfette, Nitrate, Maissirup, Natrium und mehr Chemikalien. Beispiele: Bagels, Obstriegel, M\u00fcsli, Pizza, Kekse, W\u00fcrstchen, Tiefk\u00fchlgerichte, Nahrungserg\u00e4nzungsmittel<\/p>\n
\n","protected":false},"excerpt":{"rendered":"
Muskelaufbau erfordert eine positive Energiebilanz, was bedeutet, dass Sie mehr Kalorien aufnehmen m\u00fcssen, als Sie verbrennen. Sie ben\u00f6tigen etwa 2.800 […]<\/p>\n","protected":false},"author":2,"featured_media":8343,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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<\/figure>\nGesunde Fette verbessern den Fettabbau und die Gesundheit, da sie langsam verdauen. Stellen Sie sicher, dass Sie Ihre Fettaufnahme ausbalancieren, gesunde Fette zu jeder Mahlzeit essen und k\u00fcnstliche Transfette und Margarine vermeiden.<\/p>\n
7. TRINKEN SIE WASSER, UM IHNEN ZU HELFEN, MUSKELMASSE AUFZUBAUEN<\/h2>\n<\/figure>\nKrafttraining verursacht Wasserverlust durch Schwitzen, die Muskelerholung beeintr\u00e4chtigen k\u00f6nnen und so, es wird Ihnen nicht helfen, Ihre Muskelmasse zu erh\u00f6hen. Trinkwasser verhindert Austrocknung, aber auch Hunger, da ein leerer Magen Sie denken lassen kann, dass Sie hungrig sind.<\/p>\n
8. EAT WHOLE FOODS 90% DER ZEIT<\/h2>\n
Um wirklich die Ergebnisse zu erhalten, die Sie wollen und um Ihre Muskelmasse deutlich zu steigern, sollten 90% Ihrer Nahrungsaufnahme aus ganzen Lebensmitteln bestehen.<\/p>\n
\u2022 Ganze Lebensmittel. Dabei handelt es sich um unverarbeitete und unraffinierte (oder wenig raffinierte) Lebensmittel, die ihrem nat\u00fcrlichen Zustand so nahe wie m\u00f6glich kommen. Beispiele: frisches Fleisch, Fisch, Gefl\u00fcgel, Eier, Gem\u00fcse, H\u00fclsenfr\u00fcchte, Fr\u00fcchte,
Reis, Hafer, Quinoa usw. \u2022 Verarbeitete Lebensmittel enthalten in der Regel zugesetzte Zucker, Transfette, Nitrate, Maissirup, Natrium und mehr Chemikalien. Beispiele: Bagels, Obstriegel, M\u00fcsli, Pizza, Kekse, W\u00fcrstchen, Tiefk\u00fchlgerichte, Nahrungserg\u00e4nzungsmittel<\/p>\n
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Muskelaufbau erfordert eine positive Energiebilanz, was bedeutet, dass Sie mehr Kalorien aufnehmen m\u00fcssen, als Sie verbrennen. Sie ben\u00f6tigen etwa 2.800 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<\/figure>\nKrafttraining verursacht Wasserverlust durch Schwitzen, die Muskelerholung beeintr\u00e4chtigen k\u00f6nnen und so, es wird Ihnen nicht helfen, Ihre Muskelmasse zu erh\u00f6hen. Trinkwasser verhindert Austrocknung, aber auch Hunger, da ein leerer Magen Sie denken lassen kann, dass Sie hungrig sind.<\/p>\n
8. EAT WHOLE FOODS 90% DER ZEIT<\/h2>\n
Um wirklich die Ergebnisse zu erhalten, die Sie wollen und um Ihre Muskelmasse deutlich zu steigern, sollten 90% Ihrer Nahrungsaufnahme aus ganzen Lebensmitteln bestehen.<\/p>\n
\u2022 Ganze Lebensmittel. Dabei handelt es sich um unverarbeitete und unraffinierte (oder wenig raffinierte) Lebensmittel, die ihrem nat\u00fcrlichen Zustand so nahe wie m\u00f6glich kommen. Beispiele: frisches Fleisch, Fisch, Gefl\u00fcgel, Eier, Gem\u00fcse, H\u00fclsenfr\u00fcchte, Fr\u00fcchte,
Reis, Hafer, Quinoa usw. \u2022 Verarbeitete Lebensmittel enthalten in der Regel zugesetzte Zucker, Transfette, Nitrate, Maissirup, Natrium und mehr Chemikalien. Beispiele: Bagels, Obstriegel, M\u00fcsli, Pizza, Kekse, W\u00fcrstchen, Tiefk\u00fchlgerichte, Nahrungserg\u00e4nzungsmittel<\/p>\n
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Muskelaufbau erfordert eine positive Energiebilanz, was bedeutet, dass Sie mehr Kalorien aufnehmen m\u00fcssen, als Sie verbrennen. 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