How the right diet helps build muscle

Muscles do not grow during exercise: instead, they primarily grow during the recovery phase. However, the body needs the right building blocks in order to achieve this – specifically, a healthy diet containing a range of nutrients. Although there are guidelines for how much of each individual nutrient you need each day, the right amount also depends on the type of activity and the intensity of your training sessions. Adequate protein intake is particularly important for muscle-building, while endurance training requires more carbohydrates.

Three main nutrients are essential for building muscle: proteins, carbohydrates and fats. They supply the body with energy and important building materials. Each of these “macronutrients” fulfils different functions. Micronutrients such as vitamins and minerals also support muscle-building. Although they do not provide energy, they are involved in muscle contraction, protein synthesis and regeneration.

Proteins as the basis for building muscle

Protein is key to building muscle. It consists of amino acids, some of which are essential. In other words, the body cannot produce them itself and has to absorb them through food. Amino acids provide the building blocks with which the body builds and repairs muscle fibres.

The Swiss Society for Nutrition (Schweizerische Gesellschaft für Ernährung, SGE) recommends 0.83 grams of protein per kilogram of body weight per day for adults up to the age of 65. For a body weight of 75 kilograms, this is equivalent to around 62 grams of protein per day. From the age of 66, the recommended daily allowance increases to between 1 and 1.2 grams per kilogram of body weight. For athletes, the aim, intensity and amount of their training influence the required amount of protein. If they do more than five hours of exercise per week, their protein intake can be increased to 1.2 to 2 grams per kilogram of body weight.

Protein-rich foods should be part of every main meal, from breakfast to lunch and dinner. Around 20 to 30 grams of protein per meal is recommended as a guide.

How can I increase my protein intake?

A diet aligned with the Swiss food pyramid is usually sufficient to cover protein requirements. A varied diet contains a range of protein sources, including pulses, tofu and dairy products, as well as eggs, meat and fish. Prioritise variety and supplement your meals with an extra protein component, e.g. by topping them with pumpkin seeds.

If you exercise for more than five hours a week, it is worth making sure you have an adequate protein intake. For example, you should incorporate protein-rich foods into every main meal or eat a high-protein snack after training.

The right timing

People were long told that protein had to be consumed immediately before or after exercise to ensure it worked optimally. Current studies refute this assumption. Whether you consume protein before or after exercise has only a minor influence on the amount of muscle you build. Having protein at regular intervals throughout the day has a much bigger impact than eating it at specific times. Leave around four hours between each portion. That said, our muscles do react particularly well to protein up to 24 hours after exercise – so it’s worth planning to have a helping of protein as soon as possible after your session.

Carbohydrates

Carbohydrates supply our muscles with quickly available energy. For people undertaking a normal amount of exercise, a balanced diet with complex carbohydrates is sufficient. These can be found in wholemeal bread, potatoes, rice and bananas. You don’t need any additional sugar – it fills you up for less time and has downsides for your health. It is only during high-intensity workouts – such as prolonged endurance training – that a sports drink containing fast-releasing carbohydrates can provide additional energy during exercise.

Fats

Fats serve as an important source of energy for the body. During prolonged exertion, the muscles increasingly rely on the body’s own fat reserves. Polyunsaturated omega-3 fatty acids in particular are of high quality. These can be found in walnuts and fish, for instance. Monounsaturated fatty acids, for example in olive oil, and polyunsaturated omega-6 fatty acids, such as in pumpkin seeds or sesame, are also important. Incorporate these fats into your diet regularly, but in moderate amounts.

Micronutrients

Vitamins and minerals are also important for muscle-building: vitamin B6 supports protein and energy metabolism and is thus directly involved in building muscle. Vitamin D plays a key role in muscle strength and function. Magnesium is involved in muscle contraction and relaxation as well as protein synthesis, while zinc supports cell growth and protein metabolism.

Vitamin B6 can be found in foods such as pistachios, tuna, buckwheat and chicken breast. Vitamin D is found in oily fish, egg yolks and mushrooms. However, we rarely consume enough of this via our diets, with our vitamin D levels much more heavily influenced by regular exposure to sunlight. Magnesium is provided via foods including pumpkin seeds, wholegrain products and nuts. Beef, pumpkin seeds and chickpeas are rich in zinc.

Fluids

Our muscles need enough fluid, as they consist of 75% water. As a rough guide, one hour of exercise increases the amount of fluid you need by 400 to 800 millilitres. An isotonic drink can be useful for prolonged or intensive exercise sessions. It supplies electrolytes, regulates the water and salt balance and helps the body absorb fluids.

You can also make your own sports drinks: mix fruit juice and water in a ratio of 1:2 – for example, 350 millilitres of orange juice to 700 millilitres of water. Add one teaspoon of salt and stir well. 

The amount of energy you require is based on two components: your basal metabolic rate and your active metabolic rate. The basal metabolic rate covers vital bodily functions such as breathing, circulation and digestion. It depends on your age, gender, height, weight and muscle mass. Your active metabolic rate depends on how much exercise you do day to day and how intensively you train.

If you want to build muscle, you need slightly more calories than your body burns, which experts refer to as a calorie surplus. The specific amount depends on your level of training and activity. Focus on your individual energy requirements; you can estimate these using the nutrient table provided by the Federal Food Safety and Veterinary Office (FSVO).

Losing weight and building muscle at the same time – is it possible?

Building muscle is one of the biggest levers for weight loss: the more muscle you have, the higher your daily calorie consumption at rest, i.e. without any extra exercise. So make sure that you’re consuming enough calories when trying to lose weight. In the long term, a severe energy deficit can lead to muscle breakdown, which reduces calorie consumption.

In addition to the right nutrients and the right calorie requirements, muscle-building depends in particular on putting the right diet into practice day to day: what do you eat before and after training? And what is the best way for your muscles to recover?

What you eat before and after your exercise session

Eat your last big meal about two to three hours before exercise to avoid feeling too full. This should combine high-quality protein and complex carbohydrates, such as:

• Pasta with tomato sauce and grated cheese
• A cheese and cucumber sandwich on wholemeal bread
• Oats with yoghurt, banana and almonds

Make sure you eat a balanced diet after your workout, too. For example, opt for:

• Scrambled eggs with herbs, tomatoes and a slice of wholemeal bread
• A salmon fillet with cauliflower and rice
• Avocado on bread with cherry tomatoes, cream cheese and egg

Your diet in the recovery phase

Diet plays an important role in muscle-building during the recovery phase. During this time, you will top up your energy storage systems, notably the glycogen and carbohydrate stores in your muscles and liver. At the same time, the body repairs micro-injuries in the muscles that can occur during intensive training; this requires protein, above all. Getting enough sleep is just as important: seven to nine hours a night is a good guide. Without restful sleep, the body builds less muscle protein.

Protein shakes are amongst the most popular products in sports nutrition. However, they are not necessary for many people, as a balanced diet generally gives them all the protein they need. However, protein-focused products can be helpful if you have trouble getting enough protein from conventional foods. If you are unsure whether you need certain protein-based products or dietary supplements, it is best to contact a nutritionist.

Targeted training and the right diet help build muscles. Opt for a varied, balanced range of foods. There’s no need for a perfect diet – it’s much more important to put the basic recommendations into practice in your daily life if you want to pave the way for tangible progress.