Column 6 | Shaken, Not Stirred

ANSWER

In order to build muscle effectively, you need, among other things, a sophisticated diet. This includes consuming carbohydrates, proteins and fats in very specific amounts tailored to your own body.

Carbohydrates are the basis for developing strength during training. You should eat plenty of them, especially during the build-up phase - primarily complex compounds such as pasta, rice, potatoes, bread rolls and oatmeal. Short-chain carbohydrates (maltodextrin, glucose) are used directly after training to increase insulin levels and initiate regeneration.

Proteins are extremely important for bodybuilders, as muscles are largely made up of them. However, 1.2 grams per kilo of body weight is far too little. I recommend that you consume at least 2.2 to 2.5 grams per kilo of body weight. When you are dieting, you should even increase the amount to avoid muscle loss. Milk, cottage cheese, egg whites, lean poultry and protein shakes are optimal sources of protein.

Many bodybuilders make the mistake of eliminating all fat from their diet because there is often a misconception that fat makes you fat. However, this is not the case, in fact the opposite is the case. If you deprive your body of dietary fats, it will try to keep its remaining fat reserves. This is a natural (survival) reaction of the organism. Take a tablespoon of safflower oil, rapeseed oil and linseed oil every day. The latter is the highest quality oil available. It is usually only available in health food stores. It has the ability to stimulate the metabolism, so that you burn more fat when you are resting.

The shake you mentioned contains too little protein and too much (saturated) fat. Avoid the cream, as it mainly contains saturated fats. Based on your body weight of 75 kilos, you need to consume around 2800 kilocalories a day to maintain your weight. If your goal is to build muscle, you should increase this by 500 kilocalories. The optimal daily nutrient distribution for you is as follows:

I can highly recommend the following three shake recipes, as they are ideal for increasing calorie intake during a building phase. I have already adapted them to your body weight of 75 kg, so you can easily use them 1:1: