Here's how to build muscle with the right diet and appropriate training.
Team LayenbergerTraining and nutrition: Find out how targeted nutrition can help you get more out of your workouts and better support muscle growth. Includes tips and nutritional examples!
Proper nutrition is key to making your training even more effective – especially if you want to build muscle. Muscle growth isn't a matter of chance – it results from the perfect interplay of training and nutrition. Many people focus solely on their workouts but forget that nutrition is at least as important. Your body needs the right nutrients to repair muscle fibers, build new ones, and simultaneously have enough energy for training. Nutrition isn't an add-on, but rather the foundation for successful training. Ignoring it will only hinder your own potential.
What you eat before, during, and after your workout directly impacts your energy, recovery, and therefore your results. If you want to build muscle, remember: no protein, no growth; no energy, no performance. Nutrition isn't a secondary consideration; it's the foundation for your success.
Support your training with practical products such as the Layenberger 3K Shakes, the High Protein Muesli or the 3K Bars.
1. Why nutrition is crucial for muscle building
Your muscles don't grow during training, but during the rest periods afterward. For your body to build muscle during this regeneration phase, it needs:
- Proteins – for the repair and growth of muscle fibers
- Carbohydrates – for energy and replenishing glycogen stores
- Healthy fats – for hormones and cell functions
- Vitamins & minerals – for regeneration and performance
With the right nutrition, you accelerate your muscle regeneration, support muscle growth and increase your training performance.
2. Pre-workout nutrition – power for your muscles
You need energy before training. Easily digestible carbohydrates combined with some protein are ideal:
- Oatmeal with banana and protein powder
- Wholemeal bread with turkey breast and some vegetables
- Greek yogurt with berries and Layenberger High Protein Muesli
When speed is essential, the Layenberger 3K bar provides a practical and balanced solution.
3. Nutrition during training – energy during long sessions
For short workouts, you usually only need water. But for long or intense sessions (e.g., over 90 minutes of strength training or a strenuous bootcamp), you should think about quick energy:
- Easily digestible carbohydrates
- Supply of fluids, electrolytes & minerals
Our Isostar Hydrate & Perform powders and tablets provide you with fast energy, exactly when you need it. The blend of carbohydrates, electrolytes, minerals, and vitamins optimally supports your athletic performance. This helps prevent energy dips and keeps you focused.
4. Nutrition after training – the key to muscle building
Immediately after training, your body is particularly receptive to nutrients (the so-called "anabolic window"). Right protein intake is especially important now:
- 20–30 g of protein within 30–45 minutes after training
- Moderate carbohydrates to replenish energy stores
- Healthy fats in moderate amounts
Practical post-workout options for your muscle building include:
- A protein shake with Layenberger whey in your favorite flavor.
- A Layenberger 3K protein bar
- Fruit, whole-wheat pasta with chicken and vegetables
5. Typical mistakes when building muscle
Many trainees unconsciously sabotage their success. These are the most common mistakes:
- Too few calories: Muscle building requires a slight calorie surplus.
- Too little protein: At least 1.6–2.0 g of protein per kg of body weight per day is optimal.
- Poor timing: Those who don't eat anything for a long time after training waste potential.
- Crash diets: Staying in a calorie deficit blocks muscle growth.
- Too many supplements instead of real food: Supplements are convenient, but should not predominate.
Muscle growth is only possible when training and nutrition go hand in hand. Pay attention to your meals before, during, and after training, focus on a balanced diet – and use practical aids like Layenberger's protein bars and shakes to reach your goals even more easily.
6. FAQ: Frequently Asked Questions about Muscle Building
How much does nutrition contribute to muscle building?
Approximately 70% nutrition, 30% training – without the right nutrition you will fall short of your potential.
How much protein do I need?
Between 1.6 and 2.0 grams of protein per kilogram of body weight daily is optimal for muscle building.
Can I build muscle even while in a calorie deficit?
Only to a very limited extent. Muscles grow best with a slight calorie surplus, combined with hard training.
Source: Barmer
Source: BKK VerbundPlus
Source: Gesundheit.gv.at