Strong muscles don't just develop in the gym. The optimal nutrition for muscle growth is crucial to your success. A protein-rich diet forms the foundation for maximum muscle training—both for men and for women with a special diet for muscle growth.
Strength training alone isn't enough. Without the right sports nutrition, your progress will stagnate. Your body needs specific nutrients to build new muscle fibers and strengthen existing ones. The combination of a well-thought-out nutritional strategy and targeted supplements will maximize your results.
What your body needs for muscle growth
The calorie surplus as fuel
Building muscle requires energy. Your body needs a targeted calorie surplus of 200-500 calories daily. Without this extra energy, new muscle tissue cannot develop. Men usually need 300-400 additional calories, while women often get by on 200-300 calories. The quality of these calories determines success. Empty calories from sweets promote fat storage instead of muscle growth.
The three pillars of macronutrients
Proteins act as the direct building blocks of your muscles.
- The daily protein requirement for optimal muscle growth is 1.6-2.2g per kilogram of body weight.
- For intensive muscle training, even 2.5g per kilogram can be useful.
- Even distribution over 4-5 meals maximizes utilization.
Carbohydrates provide the energy for your workout. Active athletes should aim for 4-6g per kilogram of body weight. Complex carbohydrates like oatmeal, whole-grain rice, or sweet potatoes stabilize blood sugar and provide you with sustained energy. Timing plays a crucial role, and they are especially valuable before and after training.
Fats play an important role in hormone production and should make up 20-30% of total calories. Omega-3 fatty acids from nuts, avocados, or fatty fish also promote regeneration and reduce inflammation in the body.
Why chicken alone is not enough
Animal protein sources for quick results
Chicken breast is considered a classic among strength athletes, providing an impressive 30g of protein per 100g with minimal fat content. Its versatility makes it an ideal accompaniment to a wide variety of dishes. Eggs boast high biological value and contain all nine essential amino acids that your body can't produce on its own.
Salmon combines high-quality protein with valuable omega-3 fatty acids. The 25g of protein per 100g comes with anti-inflammatory properties that accelerate your recovery. Low-fat quark is a satisfying option with its casein protein, which releases amino acids over several hours, making it ideal before bedtime.
Plant-based alternatives with power
Pulses such as lentils, chickpeas, and black beans provide 8-9g of protein per 100g as well as fiber, which promotes healthy digestion. Nuts and seeds combine protein with healthy fats. Almonds provide 21g of protein per 100g, and pumpkin seeds a whopping 19g. Hemp seeds top all of this with 31g of protein per 100g.
Eating a variety of protein-rich foods throughout the day ensures your body is continuously supplied with all the necessary amino acids. It's the combination that makes the difference.
Why women should NOT eat like men (but can)
Understanding hormonal factors
Women face different challenges when it comes to building muscle than men. Lower testosterone levels slow muscle growth, but by no means make it impossible. Muscle-building nutrition for women often requires a higher protein intake of 1.8–2.2g per kilogram of body weight. Additionally, women should pay particular attention to their iron and vitamin D intake.
Cycle-dependent adjustments can enhance success. In the first half of the cycle, the body often responds better to intense training and higher carbohydrate intake. The second half is more suitable for moderate exercise and slightly increased protein intake.
Practical implementation for women
A 65 kg woman needs about 117-143 g of protein daily – this answers the question of how much protein per day optimally supports muscle building. Breakfast could include porridge with 80 g of oatmeal, a vegan protein shake from MTM, and a banana – this already provides around 35 g of protein. As a snack, 150 g of low-fat quark with 20 g of nuts provides another 20 g of protein.
A lunch of 120g chicken breast, 100g quinoa, and vegetables contributes about 40g. After a workout, MTM Amino Electrolyte along with an apple provides 15g of protein. Dinner with 150g salmon, sweet potatoes, and salad rounds out the day with 35g of protein. Overall, this distribution achieves the target of 145g of protein for a successful muscle-building diet for women.
Myths about muscle building in women
The fear of too much muscle mass is unfounded. Women don't have enough testosterone for massive muscles. The result of strength training is toned, defined muscles and a healthy, athletic physique. Strength training shapes and tones without appearing masculine.
Why your post-workout shake could be useless
Prepare properly before training
Two to three hours before your workout, you should eat a balanced meal with complex carbohydrates and moderate amounts of protein. Whole-grain bread with chicken and avocado, for example, provides all the essentials. A light snack like a banana with some nut butter 30-60 minutes before your workout is sufficient.
Optimal regeneration after training
Immediately after training, Amino Electrolyte accelerates recovery and replaces lost electrolytes. A protein-rich meal or shake should follow within 30-60 minutes. Healthy protein shake recipes with MTM Protein Shake, banana, and oatmeal offer the optimal nutrient combination with a 3:1 or 4:1 carbohydrate-to-protein ratio.
Why MTM is different and your muscles notice it
MTM Vegan Protein as a plant-based power source
MTM's Vegan Protein combines pea and rice protein for a complete amino acid profile. The blend is ideal for those who want to avoid animal products without sacrificing optimal protein. It contains all essential amino acids in an easily digestible format with added enzymes.
It's incredibly easy to use: Stir 30g of powder into 250ml of water or plant-based milk. Used post-workout or as a snack, it pairs perfectly with fruits and nuts. This more sustainable alternative to animal proteins supports both your health and the environment.
MTM Amino Electrolyte for maximum regeneration
This well-designed supplement simultaneously provides you with important amino acids and electrolytes for optimal hydration. The BCAAs leucine, isoleucine, and valine directly support muscle protein synthesis. L-glutamine accelerates recovery, while creatine promotes increased strength.
It's perfect for use during longer workouts, directly after intense sessions, or on particularly hot days for improved hydration. MTM supplements intelligently complement your sports nutrition, but never replace a balanced base of natural foods.
The balancing act between construction and dismantling
Set realistic expectations
Build muscle and reduce body fat At the same time, it's possible, but challenging. Beginners, in particular, can pursue both goals simultaneously. A moderate calorie deficit of 200-300 calories below maintenance needs combined with a high protein intake of 2.2-2.5g per kilogram can work.
- Carb cycling offers a strategic approach:
- High-carb on training days provides the necessary energy
- Low-carb on rest days promotes fat burning
- The amount of protein remains consistently high
Intermittent fasting according to the 16:8 or 14:10 protocol improves insulin sensitivity and facilitates calorie management.
Patience as a success factor
Reducing body fat while building muscle takes longer than pure bulking phases. Plan on 6-12 months for visible changes. Body measurements are more important than the weight on the scale. Document your strength gains and take progress photos every two weeks.
Why preparation is everything
Preparation as a building block for success
Strength training challenges your body – meal prep ensures you always have the right nutrients at your fingertips. Sunday is a perfect prep day. Two to three hours are enough to prepare the entire week. Proteins can be cooked in larger batches, carbohydrates can be pre-cooked, and vegetables can be washed and chopped.
Frozen chicken breast, several dozen eggs, oatmeal, and quinoa should always be on hand. Supplements provide quick supplies when time is short. Frozen vegetables are a useful addition to your supplies.
Practical implementation
A container system with glass containers for hot meals and separate dressings simplifies organization. Portion-based division saves time counting calories. A protein power bowl made with 125g of cooked chicken breast, 100g of quinoa, and mixed vegetables provides about 35g of protein per serving.
Overnight oats made from 80g of oats, 250ml of plant-based milk, and a scoop of vegan protein supplemented with berries, nuts, or seeds also contain around 35g of protein and can easily be prepared four days in advance.
The simplest muscle hack
Water as a performance booster
Adequate fluid intake is just as important to your fitness diet as macronutrients. Dehydration inhibits protein synthesis and impairs training performance. Your daily water requirement is 35ml per kilogram of body weight, plus 500-750ml per hour of training.
Electrolyte balance plays a crucial role. Sodium helps with fluid retention, potassium supports muscle contraction, and magnesium prevents cramps. Amino Electrolyte covers all of these needs in one product.
Develop optimal drinking habits
You should start your day with two glasses of water in the morning. Drinking them every two hours throughout the day will help maintain your fluid balance. During muscle training, small sips every 15-20 minutes are optimal. Lemon slices, cucumber, or fresh herbs like mint add flavor without the calories.
Why eating too little is worse than eating too much
The biggest nutritional mistakes
Too few calories slows muscle growth. Many women eat too little for fear of weight gain. However, building muscle without a calorie surplus remains virtually impossible. Protein timing is often ignored; concentrating all protein in one meal is suboptimal. Distributing it evenly throughout the day maximizes utilization.
Supplements are sometimes overrated. They are valuable additions, but they can never replace real food. The foundation from natural sources must be right. Lack of patience often leads to giving up. Building muscle takes months, not weeks. Consistency and trust in the process are crucial.
Apply corrective measures
Tracking calories for 2-3 weeks helps you develop a sense of portion sizes. Apps make it easier to get started. If you hit a plateau or are unsure about your diet, professional advice can help. Individual adjustments and regular health check-ins optimize your success.
The lifelong muscle building lifestyle
A protein-rich diet forms the foundation, but success lies in the details. Combine high-quality protein-rich foods with intelligent supplementation with MTM supplements. A calorie surplus of 200-500 kcal daily creates the basis. Add to that 1.6-2.2 g of protein per kilogram of body weight, spread over 4-5 meals throughout the day.
In the first two weeks, you'll lay the foundation. Calculate your calorie needs and buy protein-rich foods. Order supplements and establish a meal prep system. Use weeks 3-4 to optimize. Adjust portion sizes, fine-tune timing, and experiment with healthy protein combinations.
The second and third months are for fine-tuning. Document your progress and adjust if you hit plateaus. If necessary, incorporate strategies for reducing body fat into your plan.
The question of what foods best support muscle building isn't a short-term diet decision, but a lifestyle one. With the right fitness nutrition and high-quality MTM, you lay the foundation for lifelong health and strength. Strength training and nutrition go hand in hand. Invest equally in both areas, and you'll be amazed at what your body can achieve.
FAQ
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How much protein do I really need per day to build muscle?
To build muscle, you need 1.6–2.2g of protein per kilogram of body weight daily. With intense training, this can be as high as 2.5g. A 70kg person should therefore consume 112–154g of protein daily. For optimal utilization, divide this amount into 4–5 meals.
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As a woman, can I build muscle as quickly as men?
Women can definitely build muscle effectively, but their lower testosterone levels slow the process by about 50%. With the right nutritional strategy for female muscle building and consistent training, visible results are possible in 3-6 months.
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Are plant proteins as effective as animal proteins?
Yes, if combined correctly. MTM's Vegan Protein combines various sources for a complete amino acid profile. Ensure adequate intake and supplement specifically with B12, iron, and omega-3 for a complete, protein-rich diet.
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When should I take MTM supplements?
It depends on your goals. MTM Amino Electrolyte is ideal during and after muscle training. Vegan Protein is perfect as a post-workout shake or snack. Supplements intelligently complement your fitness diet, but they are not a substitute for balanced meals.
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Can I build muscle and lose fat at the same time?
Yes, it's possible, especially as a beginner. Maintain a moderate calorie deficit of 200-300 calories with a high protein intake of 2.2-2.5g per kilogram. Reducing body fat and building muscle at the same time requires more patience, but the results are sustainable.
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How important is meal timing?
The "anabolic window" after training exists, but it's longer than previously thought—about 2-3 hours. More important is the total amount of protein consumed throughout the day. Healthy protein combinations help keep your intake consistent.
