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Animal or Vegetable Protein? For Building Muscle it Doesn’t Matter

Muscles need protein to grow. The body, therefore, needs protein from food to build muscle. Researchers are now answering whether the protein source plays a role in this: When it comes to building muscle, it doesn’t matter whether the protein is of animal or vegetable origin.

Protein is necessary to build muscle. Many recreational athletes drink protein shakes after exercise and eat mainly quark and lean meat. They want to build up as much muscle mass as quickly as possible. But what about vegetarians, vegans, and those who just don’t want to eat as much meat or dairy?

Protein source plays no role in muscle building

Whether you consume animal protein from meat, for example, or vegetable protein from legumes, for example, makes no difference to muscle building. This is what researchers from the University of Massachusetts and the Hebrew Senior Life Institute found. A higher protein intake promotes muscle and strength gains, regardless of the source of the protein.

More protein, more muscle

Participants in a study were asked about their eating habits and divided into six food categories: fast food and high-fat diets, fish, red meat, chicken, milk, and legumes. At the same time, the muscle values ​​were recorded.

The result shows higher protein intake – more muscles and strength. However, no difference was found between the individual food categories with regard to muscle building. It is, therefore, possible to build muscle mass from animal protein in the same way as from vegetable protein.

Even if the protein source plays no role in muscle building, it does affect bone density. This is what another study found. People who eat more red, processed meat, therefore, have lower bone density and therefore a higher risk of osteoporosis.

Good news for non-meat eaters

The results prove: that muscle building is also possible with meatless diets. When it comes to building muscle, vegetarians and vegans have the same options and opportunities as meat-eaters. When it comes to muscle building, the primary factor is the amount of protein and not the protein source.

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Lifestyle

Training and Nutrition When Building Muscle: You Have To Consider This

Weight training has many positive effects on the body. With the right diet, you can quickly see changes in your body and muscles. But you should note a few things.

Avoid the 8 biggest mistakes when weight training

#1 Training without a plan

Your training should be structured through. A training plan can help. Because strength training is only about fun, mainly about building muscle. A training plan will help you to train all muscle groups with different, varying exercises.

If you do the exercises from the stomach, they will always be the same ones that are easy for you. In order to achieve results, however, some effort and, above all, variety are required. You can have a training plan drawn up in your gym.

#2 No warm up

Do you shy away from warming up because it’s warm outside anyway or don’t have time? You should change that. With a warm-up, the body pumps more blood through the circulatory system and your muscles, tendons, ligaments and joints are prepared for the effort to come.

This also makes you less prone to injury and more enduring. So use a cardio machine of your choice for eight to ten minutes before every strength training session and cycle, step or run at a moderate pace.

#3 Quantity instead of quality

Only if you pay attention to the technique during training will you also use your target muscles and consequently grow faster. Even if you might be able to lift a few kilos less as a result.

Improper exercise also increases the risk of injury. So always pay attention and ask a trainer if you are unsure.

#4 Wrong training weight

Nobody needs show-offs in the gym. Therefore: only take as much weight as you can really handle and not as much as your neighbor can lift. Excessive training weight can lead to overload or even injuries. Your exercise execution suffers as well.

How do I know my training weight? Legs can move more weight than shoulders. The last reps of a set should be difficult for you. If you can’t do your exercise correctly, the weight is too heavy. If you can move the weight with ease, it’s too light.

#5 No rest between sets

Taking a break between each set is important, even if you feel pressed for time. Because during this break, your muscles fill up their energy stores. This allows you to last longer. But if the breaks are too long, your body cools down again.

#6 No increase in load

Your muscles build up with the training and get used to the strain. So that your progress does not stagnate, you should regularly look for new challenges and set new stimuli.

That doesn’t necessarily mean you need to increase the weights. You can also do more reps per set, switch to free exercises, or add additional exercises.

#7 No cool down

Cool down is the opposite of warm up. They show the body that the stress phase is over and that it can cool down. The heart and breathing rate can be easily regulated during a leisurely ride on the bicycle ergometer or when rolling out on the foam roller.

#8 No recovery period

More is not necessarily more! Give your body a break between workouts to recover. If you train too often, there is not only a higher risk of injury, you also train less effectively and persistently, which in the long run leads to stagnation of your muscle growth.

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health

Does Muscle Burn More Calories Than Fat? This Really Helps With Weight Loss

Those who want to burn calories and lose weight often start a diet. But sport is also important for success, which is due to the high calorie consumption of the muscles. Building muscle can help with weight loss.

Muscles have a higher energy requirement

Appropriate nutrition after training is crucial for building muscle. In particular, in addition to proteins, the calorie requirement must also be considered – “muscles need 100 to 200 kilocalories more energy per day in order to guarantee the build-up at all

Interesting is the high consumption of kilocalories of muscle mass. However, this is necessary, because the muscles have to be “supplied with blood, supplied, warmed up and ultimately also activated by the metabolic process all day long and that costs energy.” A kilo of muscle mass requires about 50 to 100 kilocalories per day, explains the Froböse.

Muscle also differs from fat in terms of weight: muscle is about 13 percent heavier and therefore requires significantly more energy. The big difference: “Fat is a passive organization.”

Burn Calories: Weight Loss by Building Muscle

The high calorie consumption of the muscles can be taken advantage of. Building muscle is also crucial for losing weight. Froboese explains this in a separate blog post

In it he describes that losing weight is a slow process with many small steps. In particular, he recommends beginners and returnees “start with two cardio and three strength units per week.” He’s not talking about several hours, the main thing is muscle building: “The fact is: If you want to burn excess fat, you have to build muscle.” As a result, losing weight initially stagnates, but the weight may even increase.

Nevertheless, the muscles are important because they help to get to the fat reserves faster. At rest, the body uses very little fat. But: “The more muscle I have, the more calories I burn – even when I’m resting,” he explains. If the body burns more calories in a day than it gets from food, it goes to the fat reserves – and the weight loss process begins.

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health

Home Remedies for Muscle Pain

Natural home remedies for muscle pain help to gently relieve muscle discomfort. They range from uncomfortable to painful and can take very different courses. Many people are familiar with muscle pain in the form of stabbing or cramping pain. Cramps, strains, and injuries to the muscles can cause a great deal of discomfort. Before going to the doctor becomes unavoidable, various home remedies can bring about relief and improvement. Slight complaints can be treated quickly and successfully and lead to freedom from pain.

Causes of muscle pain

Over 650 muscles are available to our body every day. With the interplay of contraction and relaxation, we manage to move every day. No wonder that here and then the muscles are sometimes overstretched and are no longer fully available. Human muscles have different names and functions. Some properties also overlap. There are many reasons for aching muscles, also called myalgias.

The shoulder and neck muscles are often affected, causing additional headaches and the like. Back pain is also one of the most common complaints and increasingly leads to an inability to work. This is due, for example, to being overweight, too little exercise, and too little dynamism in everyday life. Improper strain is a common reason for muscle problems. For example, if you need to lift something, you should do so with caution.

Many act too quickly and take the load, for example, a heavy package, incorrectly. Such incorrect loads ultimately lead to the usual “lumbago” and can last for a long time. Overexertion of the muscles is noticeable by the so-called muscle soreness. Depending on the load, this can hurt more or less. Preventive measures are indispensable here and help to prevent these undesirable effects.

Home remedies for muscle pain

There are some promising home remedies for muscle pain relief. For some, the first route is to the pharmacy to purchase an over-the-counter pain reliever. That doesn’t always have to be the case! Sometimes typical home remedies from grandma or from alternative medicine also help to speed up recovery.

1) Arnica Oil

Medicated rubs are a popular home remedy for muscle pain. Whether on hand, leg, or back. A treatment with arnica oil is considered by many to be a proven remedy for painful areas. Pure and valuable arnica oil is available in every health food store. If you want, you can warm it up slightly in a bowl and then gently massage it into the affected area.

Arnica, which comes from nature, has been used as a pain reliever for centuries. It is an insider tip, especially for painful strains. The healing effect of the plant has also turned out to be a helper among arthritis patients. Thanks to the natural remedy, some can do without synthetic remedies and still alleviate suffering.

2) Alkaline diet

Muscle cramps are often caused by acidification within the muscle tissue. If you want to achieve lasting success, you should deacidify your body and take a closer look at your diet. Pork should be avoided in the future and a predominantly basic diet helps to achieve more balance. The meat of the pigs contains a high concentration of arachidonic acid, which is considered pain-inducing. A special base product from the pharmacy can have a supporting effect. But there is also help from nature. Vegetables and fruit, for example, have a basic effect. Live healthier for fewer muscle cramps. 2.5 liters of liquid per day is an essential part of new life!

3) Manual procedures

Numerous manual procedures can help combat muscle pain. Physiotherapists can provide long-term relief through lymphatic drainage and targeted massages. Therapists with a focus such as chiropractic are also popular and offer practiced techniques for pain relief.

4) Constant muscle training

If you want to eliminate chronic problems, you should turn to constant training. Whether fit in everyday life or in the gym. Targeted exercises strengthen the back and abdominal muscles and this pays off in the long term. After a few weeks, the increasing strength of the muscles has a positive effect and helps to improve health.

5) Heat for muscle pain

Heat is still the so-called all-rounder among home remedies. The resulting pleasant heat stimulates blood circulation and thus promotes the regeneration of the muscles. The heat treatment can be done in different ways. Hot baths with herbal additives or a homemade alkaline bath quickly help to relax. Heat lamps are still used here and there.

However, the various creams, which produce heat through substances from chili and co, are particularly modern. These can be applied particularly quickly and have a beneficial effect after just a few minutes. Some manufacturers also offer heating pads with moor fillings for the microwave. A great way to get quick relief from muscle pain.

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health

Muscle Building Through Nutrition: You Should Consider This

Eating right is just as important to building muscle as exercise: it depends on what you eat and when. You can read here what else you should pay attention to when it comes to your diet.

Muscle building through diet: Eating healthy is important

Muscles grow when you challenge them in training. However, it is also important to eat a diet that provides the body with sufficient energy and the necessary material. Otherwise he cannot build new muscles.

To build muscle through nutrition, you need the following nutrients in particular:
Proteins: The amino acids in the proteins are the building blocks of the muscle cells.
The minerals zinc and magnesium: They support the development of muscles.
In order for your body to be able to complete the training workload, it needs energy and all the essential vitamins and minerals:

Carbohydrates: They provide the energy for driving the body.
Minerals and water: Do you sweat out when you are physically active? Your water and mineral balance should always be balanced.
Vitamins and fats: They round off a healthy diet and ensure that you feel good in your body.
Scientists advise amateur athletes to eat a balanced and varied diet: it should be rich in carbohydrates but low in fat. Whenever possible, use food from organic farming and from your region. They are not only healthier and free of pesticides – you also contribute to climate protection by supporting short transport routes.

A healthy diet supports muscle building: It creates resilient muscles that can fulfill their natural tasks. Well-trained muscles are not only a visual stimulus, but also important for your health, for example for the trunk muscles. By building muscle, you prevent back pain and reduce postural damage to the shoulders and neck. These complaints are widespread today: Anyone who has to sit for a long time, for example at a desk in front of the computer, neglects their core muscles and needs a balance.

Building muscle with a high-protein diet

Proteins contain essential amino acids that you need to build muscle. However, the following formula does not apply here: A lot of material also helps a lot. The Apotheken-Umschau explains that a protein-rich diet only helps to build muscle if you train at the same time. During training, the body has an increased need for proteins and also uses them to build muscles. Without training, he excretes the excess proteins unused.

According to a study, the protein requirement for active athletes is between 1.2 and 1.4 grams per kilogram of body weight. With intensive weight training, the value can rise to 1.8 grams per kilogram of body weight. In comparison: the average daily protein requirement is around 0.8 grams per kilogram of body weight.

Do you need animal protein to build muscle?

According to nutritionists, it is not the pure mass of the proteins that is decisive for building muscle, but their biological value. The biological value states how high the proportion of proteins from food is that the human body can actually utilize.

In this respect, the proteins of livestock are ahead – but meat and sausage often contain saturated fatty acids that put a strain on the body. Experts therefore generally recommend a mixed diet of vegetable proteins and animal foods that contain little fat. These include dairy products, lean meat or eggs.

At PETA, vegan nutritionists have their say. For them, plant-based protein sources have an advantage because they provide a nutrient combination of carbohydrates and fiber. For example, legumes such as beans, lentils and peas contain all the important nutrients for muscle building. This makes them a power food for athletes.

Other plant-based protein sources include:
Soybeans, including tofu, soy drinks or seitan and tempeh
Nuts such as Brazil nuts, peanuts, almonds or cashew nuts
Whole grains and pseudo-cereals like hemp and amaranth

Minerals also play a role in building muscle through nutrition

In order for the body to be able to process the amino acids from the proteins, it needs zinc and magnesium.

Zinc: Is directly involved in building muscle cells.

According to the medical portal Onmeda, the recommended requirement for men is 11 to 17 milligrams per day. For women it is slightly lower, at 7 to 10 milligrams per day.
Your body gets new zinc from dark meat (e.g. lean beef), dairy products or eggs.
It’s also vegan: legumes, tofu, nuts and whole grains also contain zinc. Attention: In some cases, the body is less able to absorb zinc from plant sources. Fruit acids and the fermentation or roasting of food help him to do this.
Magnesium: Ensures that the muscles can work optimally. It is also involved in energy metabolism and the body needs it to process protein. Magnesium is therefore indispensable for building muscle through nutrition.

According to Onmeda, the daily requirement for men is about 350 milligrams. Women get by with 300 milligrams.
Magnesium is abundant in plant foods. These include whole grain products, oatmeal, nuts, sunflower seeds, legumes and green vegetables.

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