September 28th, 2014 
Markus33
Muskelaufbau
Wenn Du Muskelaufbau betreiben willst, dann brauchst Du dazu zwei Dinge. Diese sind zum einen die richtige Ernährung und zum anderen das richtige Training. Erfolgreicher Muskelaufbau funktioniert am besten mit den gesündesten Lebensmitteln. Das ist eine der wirksamsten Vorgehensweisen.
Muskelaufbau durch gesunde Lebensmittel
Ein paar Muskeln braucht jeder, um eine gute Figur zu machen. Sind diese nicht vorhanden, sieht auch der schlankeste nicht sehr attraktiv aus. Bei einer Diät ist nicht nur das Abnehmen wichtig, sondern auch der Muskelaufbau. Durch gut ausgebildete Muskeln verbrennt der Körper wesentlich mehr Kalorien. Und das nicht nur während des Trainings, sondern auch in der Ruhephase. Man ist gesünder, fühlt sich vitaler und sieht auch noch attraktiver aus.
Es geht hierbei aber nicht um Muskelpakete, wie sie die Bodybuilder gerne vorzeigen. Nein, wir wollen die Muskulatur nur so gut ausbilden, damit der Körper gut geformt und die Knochen und Gelenke gestützt werden. Der positive Nebeneffekt kann sein, das schon lang vorhandene Beschwerden wie z.B. Rückenschmerzen dadurch sehr bald der Vergangenheit angehören. Muskelaufbau steigert das Leistungsvermögen und erhöht den Stoffwechsel, wodurch die Fettpolster in Muskelnähe effektiv verbrannt werden.
Radfahren!
Joggen!
Die Kombination macht`s!
Ausdauertraining zum einen durch Joggen, Walken, Radfahren etc. und zum anderen das Muskelaufbautraining durch z.B. Liegestützen oder Sit-up´s.
Die Ernährung durch gesunde Lebensmittel ist dabei aber genauso wichtig wie das Training. Durch schlechte Ernährungsgewohnheiten tut sich der Körper sehr schwer, Muskeln aufzubauen und auch in Form zu halten.
70:30 wird empfohlen
Das soll heißen, unser Muskelaufbauprogramm sollte sich aus 70 Prozent richtiger Ernährung und aus 30 Prozent passender Fitnessübungen zusammensetzen. Denn am Ende zählt nur der Erfolg. Und das Ergebnis kann sich optisch sehen lassen.
Welche Lebensmittel sorgen für gesunden Muskelaufbau?
Ausreichend viel Wasser trinken!
Wasser:
Der gesamte Körper besteht ja größtenteils aus Wasser, somit auch die Muskeln. Deshalb die Empfehlung mindestens 1 bis 2 Liter stilles Wasser täglich zu trinken. Sollte man täglich Nahrung zu sich nehmen, die einen hohen Flüssigkeitsgehalt hat, genügen auch 1 bis 1,5 Liter Wasser pro Tag. Solche Nahrungsmittel sind z.B. Gemüse, Salate, Obst oder Sprossen.
Spinat:
Spinat enthält Nitrate, durch die im Körper Stickstoffmonoxid produziert wird. Dieses Stickstoffmonoxid senkt das Risiko von Schlaganfällen, Herzinfarkten und Thrombosen. Die Nährstoffe im Spinat haben auch positive Einflüsse auf den Blutdruck, den Zellstoffwechsel und das Immunsystem. Aber was uns hier auch interessiert ist, das die Nährstoffe im Spinat das Muskelwachstum erleichtern.
Vitaminreiche Beeren
Beeren:
Durch einen hohen Vitamingehalt und Antioxidantien, profitiert auch das Muskelgewebe von Beerenfrüchten. Sie regen den Muskelaufbau an und fördern die Gesundheit.
Broccoli! Kohlenhydratarm und Proteinreich
Broccoli:
Dieses Gemüse ist sehr Kohlenhydratarm, aber gleichzeitig sehr reich an Protein. Man sollte es daher mehrmals wöchentlich essen, um die Vorteile dieses Gemüses zum Aufbau der Muskulatur zu nutzen.
Bohnen:
Bohnen wirken sich positiv auf den Blutzuckerspiegel aus, da ihre Kohlenhydrate nur langsam verdaut werden. Zum Muskelaufbau trägt das in den Bohnen enthaltene Zink bei. Der Stoffwechsel wird durch die vorhandenen Ballaststoffe begünstigt.
Fisch:
Zum Muskelaufbau sollte man Proteinreich essen. Ein bis zweimal Fisch pro Woche ist zu empfehlen, da Fisch ein wahrer Proteinlieferant ist.
Nüsse! Sehr Proteinreich
Nüsse:
Nüsse sind ebenfalls reich an Protein und deshalb auch gut zum Muskelaufbau geeignet. Sie enthalten auch noch Kalzium, Magnesium, Eisen und gesunde Fette.
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