{"id":87739,"date":"2026-09-27T12:31:13","date_gmt":"2026-09-27T10:31:13","guid":{"rendered":"https:\/\/foodpunk.com\/blog\/nutrition-plan-for-building-muscle\/"},"modified":"2026-09-27T13:39:33","modified_gmt":"2026-09-27T11:39:33","slug":"nutrition-plan-for-building-muscle","status":"publish","type":"post","link":"https:\/\/foodpunk.com\/en\/blog\/nutrition-plan-for-building-muscle\/","title":{"rendered":"Nutrition plan for building muscle: what to eat for muscle growth"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]<span style=\"font-weight: 400;\">You want to build muscle and ideally lose fat at the same time? To get one thing out of the way first: exercise is essential here! But even with regular training, the right nutrition is a fundamental building block for muscle growth and recovery. In this article you will learn what an optimised nutrition plan for building muscle can look like, which macronutrients are decisive and how to plan your meals in the best possible way.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-plan-for-building-muscle\/#buy\" target=\"\" rel=\"\" title=\"Nutrition plan for building muscle\" class=\"btn--full btn--primary btn--sm \"><span>Maximise your results: your nutrition plan is waiting!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"index-list\"><p class=\"h4 index-list__title\"> Table of contents<\/p><ul><\/ul><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Why is a nutrition plan crucial for building muscle?<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Your muscle mass not only helps you lift weights, it is also a <a title=\"factor influencing your basal metabolic rate (link text opens an external pdf)\" href=\"https:\/\/www.fitness-gesundheit.uni-wuppertal.de\/fileadmin\/fitness-gesundheit\/pdf-Dokumente\/Publikationen\/2015\/Prof.Stemper_F_G_3-15.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">factor influencing your basal metabolic rate <\/a> and the preferred storage depot for sugars and fats from food. That makes muscle a vital tissue for maintaining metabolic health. (1, 2)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Muscle mass decreases steadily over the course of life. That is why preserving your muscles is immensely important for long-term health and an independent life. (1, 2)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you train regularly, a proper nutrition plan for building muscle is essential. Your body needs sufficient energy and nutrients to build muscle. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">But recovery after your training sessions must not be neglected under any circumstances either. Here too, an adequate supply of the relevant nutrients should not be underestimated.<\/span>[\/vc_column_text][vc_single_image image=&#8221;68271&#8243; img_size=&#8221;large&#8221; add_caption=&#8221;yes&#8221; alignment=&#8221;center&#8221;][\/vc_column][\/vc_row][vc_row row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221;][vc_column]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading h4bolt  \" >Basic principles for a nutrition plan for building muscle:<\/h3><\/div><\/div>[vc_column_text elem_margin_bottom=&#8221;vmb-1&#8243;]<\/p>\n<ol>\n<li><b>Calorie surplus:<\/b><span style=\"font-weight: 400;\"> For muscle growth your body needs more energy than it uses. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Macronutrient distribution:<\/b><span style=\"font-weight: 400;\"> A balanced mix of protein, carbohydrates and fats is decisive. Your body needs all three macronutrients to build muscle and for your body to recover.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Regular meals:<\/b> We recommend three meals a day, which also give your digestion the time it needs to recover.<\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column]<div class=\"vmt-1 vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-plan-for-building-muscle\/#buy\" target=\"\" rel=\"\" title=\"Nutrition plan for building muscle\" class=\"btn--full btn--primary btn--sm \"><span>Build muscle: start with your personalised nutrition plan!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Calorie surplus in your nutrition plan: how much do you really need?<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">For many years there has been a scientific consensus that more energy is needed when building muscle<\/span><span style=\"font-weight: 400;\">.<\/span><span style=\"font-weight: 400;\"> How large this calorie surplus has to be, however, is not something there is a universally valid definition for. Everyone has an individual energy requirement, which is why the recommended energy surplus differs from person to person. Not least, it also depends on how often you want to train. Above all it should on no account be too high, because otherwise fat is laid down.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A <a href=\"https:\/\/www.researchgate.net\/publication\/339573950_Magnitude_and_Composition_of_the_Energy_Surplus_for_Maximizing_Muscle_Hypertrophy_Implications_for_Bodybuilding_and_Physique_Athletes\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">scientific article <\/a>from 2020 distinguishes between beginners and advanced trainees when it comes to the recommended calorie surplus. For beginners and people returning to training, larger calorie surpluses of 500 to 1,000 kcal per day can accordingly be effective. For advanced athletes, smaller calorie surpluses of 250 to 500 kcal per day are recommended. \u201cBeginners\u201d and \u201cadvanced\u201d here refer to how pronounced your muscle mass already is. (3, 4)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So it is best to calculate your optimal calorie surplus individually. If that is not possible, you can start with a slight surplus and increase it up to 400 calories depending on how demanding your training plan is. (5)<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">We recommend that you get advice and, if in doubt, start with a smaller surplus in order to avoid side effects such as metabolic disorders. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">At Foodpunk we ask you about your goal (for example building muscle) and calculate what your calorie requirement is. <\/span><span style=\"font-weight: 400;\">That way you can be sure that you are giving your body exactly what it needs and that your<strong> nutrition plan for building muscle actually works<\/strong>.<\/span>[\/vc_column_text]<div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-plan-for-building-muscle\/#buy\" target=\"\" rel=\"\" title=\"Nutrition plan for building muscle\" class=\"btn--full btn--primary btn--sm \"><span>Create your personal muscle-building nutrition plan now!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Macronutrients for building muscle: the right nutrient distribution<\/h2><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading h4  \" >1. Protein: the building block for muscles<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Protein is essential for building and repairing muscle. A <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/1550-2783-10-53\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">meta-analysis from 2015,<\/a> that is, a summary of several studies, has shown that the timing of protein intake is probably not as decisive as was initially assumed. More important is the amount of protein taken in: depending on the source, the recommendations for protein intake lie between 1.2 and 2.0 g per kilogram of body weight per day. (6, 7, 8)<\/span><\/p>\n<ul>\n<li><b>Sources:<\/b> chicken, turkey, fish, eggs, dairy products, lentils, tofu, high-quality protein powder.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tip:<\/b><span style=\"font-weight: 400;\"> Spread your protein intake evenly across all meals. Use a variety of protein sources in order to get all the essential amino acids. This is particularly important when combining plant protein sources. (5)<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading h4  \" >2. Fats: essential for hormones and health<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Fats play a rather secondary role in building muscle, but they are still extremely important for your bodily processes and your performance. At least 30 % of your daily calories should come from healthy fats. (5)<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sources:<\/b><span style=\"font-weight: 400;\"> avocado, nuts, seeds, olive oil, oily fish.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tip:<\/b><span style=\"font-weight: 400;\"> Choose unsaturated fatty acids above all (<a href=\"https:\/\/foodpunk.com\/de\/blog\/alles-ueber-omega-3-fettsaeuren\/\" target=\"_blank\" rel=\"noopener\">omega-3 fatty acids<\/a>), since these have an anti-inflammatory effect and therefore support recovery.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading h4  \" >3. Carbohydrates: the energy source<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">A moderate amount of carbohydrates supplies the energy needed for your training and promotes recovery. Fill up the rest of your calories with carbohydrates.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sources:<\/b><span style=\"font-weight: 400;\"> wholegrain products, rice, oats, sweet potatoes, fruit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tip:<\/b><span style=\"font-weight: 400;\"> Eat complex carbohydrates, which keep your blood sugar steady and keep you full for longer. (5)<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text]<div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-plan-for-building-muscle\/#buy\" target=\"\" rel=\"\" title=\"Nutrition plan for building muscle\" class=\"btn--full btn--primary btn--sm \"><span>Building muscle made easy: discover your plan at Foodpunk!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Example nutrition plan for successful muscle growth<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Here is an example of what your nutrition plan for building muscle can look like on a typical training day:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> oats with blueberries, walnuts and almond milk (450 kcal, 15 g protein).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> grilled chicken (200 g) with quinoa and broccoli (600 kcal, 40 g protein).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> salmon fillet (200 g) with sweet potatoes and a portion of spinach (550 kcal, 35 g protein).<\/span><\/li>\n<\/ul>\n<p><b>Total:<\/b><span style=\"font-weight: 400;\"> about 1,600 to 1,800 kcal (adjustable to your requirement).<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Muscle-building nutrition plan for women: what matters?<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Women often need a slightly adjusted nutrition plan for building muscle, because their calorie requirement and their hormone profiles are different. It is important to put the focus on sufficient protein and healthy fats, while the calorie surplus stays moderate.<\/span><\/p>\n<p><strong>Here are some breakfast tips for women:<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs with avocado and toasted sweet potato.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yoghurt with oats, berries and high-quality protein powder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/foodpunk.com\/de\/rezepte\/lachs-frischkaese-roellchen-low-carb\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Salmon and cream cheese rolls<\/span><\/a><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">With Foodpunk, by the way, you do not have to think about what to buy and cook. We take over the planning for you. You can create a shopping list directly in your <a href=\"https:\/\/foodpunk.com\/en\/app\/\" target=\"_blank\" rel=\"noopener\">Foodpunk app<\/a> and can therefore concentrate fully on your training.<\/span>[\/vc_column_text][vc_single_image image=&#8221;68263&#8243; img_size=&#8221;large&#8221; add_caption=&#8221;yes&#8221; alignment=&#8221;center&#8221; onclick=&#8221;custom_link&#8221; img_link_target=&#8221;_blank&#8221; link=&#8221;https:\/\/foodpunk.com\/de\/rezepte\/lachs-frischkaese-roellchen-low-carb\/&#8221;]<div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-plan-for-building-muscle\/#buy\" target=\"\" rel=\"\" title=\"Nutrition plan for building muscle\" class=\"btn--full btn--primary btn--sm \"><span>Succeed with Foodpunk: start your muscle-building plan!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >How to fit your nutrition plan for building muscle into everyday life<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">We all have little time and unfortunately we love excuses for why we cannot eat more healthily or go and do sport. That is why a nutrition plan should be practical and suitable for everyday life. Here are three simple tips for fitting a nutrition plan for building muscle into your everyday life:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b><a href=\"https:\/\/foodpunk.com\/de\/blog\/mealprep-tipps-a-la-foodpunk\/\" target=\"_blank\" rel=\"noopener\">Meal prep<\/a>:<\/b><span style=\"font-weight: 400;\"> Cook your meals in advance to save time. It is best to plan your week ahead and always have a few frozen dishes in reserve. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks on the go:<\/b><span style=\"font-weight: 400;\"> Snacks should remain the exception, so that your blood sugar does not get thrown off balance. If you cannot manage without them now and then, nuts or hard-boiled eggs are ideal for in between.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fluid intake:<\/b> Make sure you drink enough water, at least 2 to 3 litres a day. That is particularly important if you sweat a lot and take in more protein. Through sweating you lose electrolytes, which you take in again with (fortified) drinks. In addition, surplus protein that your body does not use for building muscle produces urea, which has to be excreted with the urine. (9)<\/li>\n<\/ol>\n<p>[\/vc_column_text][vc_single_image image=&#8221;68268&#8243; img_size=&#8221;large&#8221; add_caption=&#8221;yes&#8221; alignment=&#8221;center&#8221; onclick=&#8221;custom_link&#8221; img_link_target=&#8221;_blank&#8221; link=&#8221;https:\/\/foodpunk.com\/de\/blog\/mealprep-tipps-a-la-foodpunk\/&#8221;]<div class=\"vmb-1 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Frequently asked questions about the right nutrition for gaining muscle<\/h2><\/div><\/div><div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab93fad97d34\" data-toggle=\"collapse\" data-target=\"awx_6ab93fad97d34\" aria-expanded=\"false\" aria-controls=\"awx_6ab93fad97d34\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>How much protein do I need per day?<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab93fad97d34\" aria-labelledby=\"title-awx_6ab93fad97d34\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Between 1.2 and 2.0 g of protein per kilogram of body weight is optimal.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab93fad97d62\" data-toggle=\"collapse\" data-target=\"awx_6ab93fad97d62\" aria-expanded=\"false\" aria-controls=\"awx_6ab93fad97d62\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Do I need supplements?<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab93fad97d62\" aria-labelledby=\"title-awx_6ab93fad97d62\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Protein shakes and creatine can be helpful, but they are not a must. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">In your nutrition plan for building muscle the focus should be on a balanced diet. (5, 10)<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab93fad97d85\" data-toggle=\"collapse\" data-target=\"awx_6ab93fad97d85\" aria-expanded=\"false\" aria-controls=\"awx_6ab93fad97d85\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Is building muscle also possible on a vegetarian diet?<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab93fad97d85\" aria-labelledby=\"title-awx_6ab93fad97d85\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Yes! With protein sources such as tofu, lentils, cottage cheese or eggs you can build muscle mass as well, without having to eat meat or fish. <\/span><span style=\"font-weight: 400;\">Since plant protein sources only have an incomplete amino acid profile, you should ideally always combine two protein sources in your meals.<\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Conclusion: your path to an effective nutrition plan for building muscle<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">A well thought out nutrition plan is decisive for your success in building muscle. Pay attention to the right distribution of macronutrients, plan your meals in advance and combine your nutrition with effective training. With the support of Foodpunk you can have an individually adjusted nutrition plan created for you that is perfectly matched to your goals.<\/span>[\/vc_column_text]<div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-plan-for-building-muscle\/#buy\" target=\"\" rel=\"\" title=\"Nutrition plan for building muscle\" class=\"btn--full btn--primary btn--sm \"><span>Start your fitness success with a tailored plan!<\/span><\/a><\/div><\/div><div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab93fad97eba\" data-toggle=\"collapse\" data-target=\"awx_6ab93fad97eba\" aria-expanded=\"false\" aria-controls=\"awx_6ab93fad97eba\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>References<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab93fad97eba\" aria-labelledby=\"title-awx_6ab93fad97eba\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p>(1) Moore DR, Philp A. (2020). <a href=\"https:\/\/doi.org\/10.3389\/fnut.2020.569270\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Editorial: Nutritional Strategies to Promote Muscle Mass and Function Across the Health Span.<\/a> Front Nutr. 2020 Oct 2;7:569270. doi: 10.3389\/fnut.2020.569270.<\/p>\n<p>(2) Stemper T (2015). <a href=\"https:\/\/www.fitness-gesundheit.uni-wuppertal.de\/fileadmin\/fitness-gesundheit\/pdf-Dokumente\/Publikationen\/2015\/Prof.Stemper_F_G_3-15.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">St\u00e4rkere Muskeln erh\u00f6hen den Grundumsatz. Fakt oder Fiktion?<\/a> Fitness und Gesundheit 3\/2015. S. 86-91. [Zugriff am 21.01.25]. https:\/\/www.fitness-gesundheit.uni-wuppertal.de\/fileadmin\/fitness-gesundheit\/pdf-Dokumente\/Publikationen\/2015\/Prof.Stemper_F_G_3-15.pdf.<\/p>\n<p>(3) Bader K (2024). <a href=\"https:\/\/www.fitness-insights.at\/kalorienuberschuss-muskelaufbau\/\" target=\"_blank\" rel=\"nofollow noopener\">Optimaler Kalorien\u00fcberschuss f\u00fcr maximalen Muskelaufbau: Anf\u00e4nger vs. Fortgeschrittene<\/a>. [Zugriff am 21.01.25]. https:\/\/www.fitness-insights.at\/kalorienuberschuss-muskelaufbau\/.<\/p>\n<p>(4) Aragon AA, Schoenfeld BJ (2020). <a href=\"https:\/\/journals.lww.com\/nsca-scj\/abstract\/2020\/10000\/magnitude_and_composition_of_the_energy_surplus.9.aspx\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Magnitude and Composition of the Energy Surplus for Maximizing Muscle Hypertrophy: Implications for Bodybuilding and Physique Athletes.<\/a> Strength and Conditioning Journal. 42(5). S. 79-89. doi: 10.1519\/SSC.0000000000000539.<\/p>\n<p>(5) Felchner C (2024). <a href=\"https:\/\/www.barmer.de\/gesundheit-verstehen\/leben\/ernaehrung\/ernaehrung-muskelaufbau-1266424#Energiedefizite_verhindern-1266424\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Ern\u00e4hrung f\u00fcr den Muskelaufbau: Was Sie essen sollten, um das Muskelwachstum zu unterst\u00fctzen.<\/a> [Zugriff am 21.01.25]. https:\/\/www.barmer.de\/gesundheit-verstehen\/leben\/ernaehrung\/ernaehrung-muskelaufbau-1266424#Energiedefizite_verhindern-1266424.<\/p>\n<p>(6) Lenz D (2015). <a href=\"https:\/\/www.forschung-und-wissen.de\/nachrichten\/medizin\/eiweiss-hilft-bei-richtiger-anwendung-beim-muskelaufbau-13372184\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Eiwei\u00df hilft bei richtiger Anwendung beim Muskelaufbau.<\/a> [Zugriff am 21.01.25]. https:\/\/www.forschung-und-wissen.de\/nachrichten\/medizin\/eiweiss-hilft-bei-richtiger-anwendung-beim-muskelaufbau-13372184.<\/p>\n<p>(7) Schoenfeld B, Aragon AA, Krieger JW (2013). <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/1550-2783-10-53\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">The effect of protein timing on muscle strength and hypertrophy: a meta-analysis.<\/a> Journal of the International Society of Sports Nutrition V<span class=\"u-visually-hidden\">olume<\/span> 10, Article number: 53 (2013). https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/1550-2783-10-53.<\/p>\n<p>(8) K\u00f6nig D et al. (2020). <a href=\"https:\/\/www.ernaehrungs-umschau.de\/fileadmin\/Ernaehrungs-Umschau\/pdfs\/pdf_2020\/07_20\/EU07_2020_M406_M413_1.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Proteinzufuhr im Sport. Position der Arbeitsgruppe Sportern\u00e4hrung der Deutschen Gesellschaft f\u00fcr Ern\u00e4hrung e. V. (DGE).<\/a> Ern\u00e4hrungs Umschau international 2020; 67(7). S. 132-139. doi: 10.4455\/eu.2020.039.<\/p>\n<p>(9) DGE (2021). <a href=\"https:\/\/www.dge.de\/presse\/meldungen\/2021\/high-protein-produkte-sind-ueberfluessig\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">High-Protein-Produkte sind \u00fcberfl\u00fcssig.<\/a> [Zugriff am 21.01.25]. https:\/\/www.dge.de\/presse\/meldungen\/2021\/high-protein-produkte-sind-ueberfluessig\/.<\/p>\n<p>(10) Verbraucherzentrale (2024). <a href=\"https:\/\/www.verbraucherzentrale.de\/wissen\/lebensmittel\/nahrungsergaenzungsmittel\/kreatin-nur-in-seltenen-faellen-hilfreich-8089\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Kreatin: Nur in seltenen F\u00e4llen hilfreich.<\/a> [Zugriff am 21.01.25]. https:\/\/www.verbraucherzentrale.de\/wissen\/lebensmittel\/nahrungsergaenzungsmittel\/kreatin-nur-in-seltenen-faellen-hilfreich-8089<\/p>\n<\/div><\/div><\/div><\/div><\/div>[\/vc_column][\/vc_row][vc_row row_padding=&#8221;vpt-1 vpb-1&#8243;][vc_column]<div class=\"templatera_shortcode\"><div class=\"vc_container  \"><div id=\"buy\" class=\"vc_row wpb_row vc_row-fluid vpt-1 vpb-1\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vc_row wpb_row vc_inner vc_row-fluid vc_row-o-content-middle vc_row-flex vpt-1 vpb-1 bg--color--bg-yellow-light vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading h4bolt  heading--center\" >Erreiche deine Ziele mit deinem personalisierten Ern\u00e4hrungsplan<\/h3><\/div><\/div>\r\n\t<div  class=\"wpb_text_column wpb_content_element vmt-1 vmb-1  wpb_content_element\">\r\n\t\t<p>Du willst endlich Ver\u00e4nderungen sehen? Mit Foodpunk bekommst du einen <strong>ma\u00dfgeschneiderten Ern\u00e4hrungsplan<\/strong>, der sich <strong>nach dir richtet<\/strong> \u2013 deiner Gesundheit, deinen Vorlieben und deinem Alltag.<\/p>\n<ul class=\"icon-list icon-list--check\">\n<li><strong>Von Ern\u00e4hrungswissenschaftlern entwickelt<\/strong> \u2013 wissenschaftlich basiert<\/li>\n<li><strong>Pers\u00f6nliche Betreuung &amp; deutscher Support<\/strong> \u2013 Experten an deiner Seite<\/li>\n<li><strong>Einfache Handhabung<\/strong> \u2013 intuitive App oder Webanwendung<\/li>\n<li><strong>Flexibel &amp; alltagstauglich<\/strong> \u2013 abwechslungsreiche, saisonale Rezepte<\/li>\n<\/ul>\n\r\n\t<\/div>\r\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_inner vc_row-fluid vc_row-o-content-top vc_row-flex vpt-1 vpb-1 bg--color--bg-yellow-light vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-10 vc_col-lg-offset-1\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\r\n\t<div  class=\"wpb_text_column wpb_content_element vmt-1 vmb-3  wpb_content_element\">\r\n\t\t<h4 style=\"text-align: center;\"><strong>W\u00e4hle deine Laufzeit &amp; starte jetzt:<\/strong><\/h4>\n\r\n\t<\/div>\r\n\n\t<div class=\"wpb_raw_code wpb_raw_html wpb_content_element fp-geburtstag-hinweis-raw\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<div class=\"fp-geburtstag-hinweis\" style=\"text-align:center;margin:0 auto 26px\"><span style=\"display:inline-block;background:#E6007E;color:#fff;font-family:Figtree,Arial,sans-serif;font-weight:700;font-size:12px;letter-spacing:.1em;text-transform:uppercase;padding:7px 15px;border-radius:999px\">Geburtstagsaktion<\/span><div style=\"font-family:'Plus Jakarta Sans',Figtree,Arial,sans-serif;font-weight:800;font-size:21px;line-height:1.3;color:#E6007E;margin:12px 0 4px\">12 Monate f\u00fcr 79,99 \u20ac statt 129,99 \u20ac<\/div><div style=\"font-family:Figtree,Arial,sans-serif;font-size:15px;color:#4a5e58;margin-bottom:14px\">Dein Preis wird nicht automatisch angehoben.<\/div><span data-fpgb-cd style=\"display:inline-flex;gap:7px;flex-wrap:wrap;justify-content:center\"><\/span><\/div><script>(function(){if(window.__fpGeburtstag)return;window.__fpGeburtstag=1;var e=Date.parse('2026-10-11T23:59:59+02:00');var v='<span style=\"display:inline-block;background:#fff;border:1.5px solid #E6007E;border-radius:13px;padding:8px 6px 6px;min-width:68px;text-align:center\"><b style=\"display:block;font-family:\\'Plus Jakarta Sans\\',Figtree,Arial,sans-serif;font-weight:800;font-size:25px;line-height:1;color:#E6007E;font-variant-numeric:tabular-nums\">WERT<\/b><i style=\"display:block;font-style:normal;font-family:Figtree,Arial,sans-serif;font-size:10px;font-weight:700;letter-spacing:.11em;text-transform:uppercase;margin-top:3px;color:#E6007E;opacity:.78\">NAME<\/i><\/span>';function z(n){return (n<10?'0':'')+n}function k(w,n){return v.replace('WERT',w).replace('NAME',n)}function aus(){var s='.fp-geburtstag,.fp-geburtstag-row,.fp-geburtstag-hinweis,.fp-geburtstag-hinweis-row';document.querySelectorAll(s).forEach(function(el){el.style.display='none'});if(window.__fpGbTakt){clearInterval(window.__fpGbTakt);window.__fpGbTakt=0}}function t(){var d=e-Date.now();if(d<=0){aus();return}var T=Math.floor(d\/86400000),S=Math.floor(d\/3600000)%24,M=Math.floor(d\/60000)%60,K=Math.floor(d\/1000)%60;var s=k(T,'Tage')+k(z(S),'Std')+k(z(M),'Min')+k(z(K),'Sek');var l=document.querySelectorAll('[data-fpgb-cd]');for(var i=0;i<l.length;i++){l[i].innerHTML=s}var w=T+' Tage '+z(S)+' Std '+z(M)+' Min '+z(K)+' Sek';var q=document.querySelectorAll('[data-fpgb-txt]');for(var j=0;j<q.length;j++){q[j].textContent=w}}t();window.__fpGbTakt=setInterval(t,1000);})()<\/script>\n\t\t<\/div>\n\t<\/div>\n<script src=\"https:\/\/js.chargebee.com\/v2\/chargebee.js\" data-cb-site=\"foodpunk\" data-cb-ga-enabled=\"false\" data-cb-gtm-enabled=\"true\" data-cb-fbq-enabled=\"true\"><\/script><script>\t\t\t\n\t\t\t\tfunction getUTMParams() {\n\t\t\t\t\tconst urlParams = new URLSearchParams(window.location.search);\n\t\t\t\t\tconst cookies = document.cookie.split(\"; \").reduce((acc, c) => {\n\t\t\t\t\t\tconst [key, val] = c.split(\"=\");\n\t\t\t\t\t\tacc[key] = decodeURIComponent(val || \"\");\n\t\t\t\t\t\treturn acc;\n\t\t\t\t\t}, {});\n\t\t\t\t\treturn {\n\t\t\t\t\t\tutm_source: urlParams.get(\"utm_source\") || cookies.utm_source || \"\",\n\t\t\t\t\t\tutm_medium: urlParams.get(\"utm_medium\") || cookies.utm_medium || \"\",\n\t\t\t\t\t\tutm_campaign: urlParams.get(\"utm_campaign\") || cookies.utm_campaign || \"\",\n\t\t\t\t\t\tutm_term: urlParams.get(\"utm_term\") || cookies.utm_term || \"\",\n\t\t\t\t\t\tutm_content: urlParams.get(\"utm_content\") || cookies.utm_content || \"\"\n\t\t\t\t\t};\n\t\t\t\t}\n\t\t\t\t\n\t\t\t\tconst utm = getUTMParams();\n\t\t\tdocument.addEventListener(\"DOMContentLoaded\", function () {var cbInstance = Chargebee.getInstance();var planElement = document.querySelector(\"[data-cb-item-0='copy_of_12-monate-ohne-startgeb\u00fchr']\");var product0 = cbInstance.getProduct(planElement);product0.setCustomData({\n\t\t\t\t\t\tcf_utm_source: utm.utm_source,\n\t\t\t\t\t\tcf_utm_medium: utm.utm_medium,\n\t\t\t\t\t\tcf_utm_campaign: utm.utm_campaign,\n\t\t\t\t\t\tcf_utm_term: utm.utm_term,\n\t\t\t\t\t\tcf_utm_content: utm.utm_content,\n\t\t\t\t\t});product0.addCoupon(\"rabatt50_jahr_dauerhaft\");var planElement = document.querySelector(\"[data-cb-item-0='6-monate']\");var product1 = cbInstance.getProduct(planElement);product1.setCustomData({\n\t\t\t\t\t\tcf_utm_source: utm.utm_source,\n\t\t\t\t\t\tcf_utm_medium: utm.utm_medium,\n\t\t\t\t\t\tcf_utm_campaign: utm.utm_campaign,\n\t\t\t\t\t\tcf_utm_term: utm.utm_term,\n\t\t\t\t\t\tcf_utm_content: utm.utm_content,\n\t\t\t\t\t});product1.addCoupon(\"rabatt30_6monate_dauerhaft\");var planElement = document.querySelector(\"[data-cb-item-0='3-monate']\");var product2 = cbInstance.getProduct(planElement);product2.setCustomData({\n\t\t\t\t\t\tcf_utm_source: utm.utm_source,\n\t\t\t\t\t\tcf_utm_medium: utm.utm_medium,\n\t\t\t\t\t\tcf_utm_campaign: utm.utm_campaign,\n\t\t\t\t\t\tcf_utm_term: utm.utm_term,\n\t\t\t\t\t\tcf_utm_content: utm.utm_content,\n\t\t\t\t\t});product2.addCoupon(\"10_rabatt_garantie\");});<\/script><div class=\"vmt-1 vmb-3 wpb_content_element\" ><div class=\"purchase\"><div class=\"product-card\" data-button=\"#checkout-btn-0\"><div class=\"product-card__label\"><div class=\"product-card__line\">Pers\u00f6nliches Ern\u00e4hrungsprogramm<\/div><div class=\"product-card__line\">12 Monate Mitgliedschaft<\/div><div class=\"product-card__line\"><span>j\u00e4hrlich k\u00fcndbar<\/span><\/div><\/div><div class=\"product-card__price\"><div class=\"product-card__badge-wrapper\"><div class=\"product-card__badge\">50 \u20ac gespart<\/div><\/div>79,99 \u20ac<br \/><span>129,99 \u20ac<\/span><div class=\"product-card__price__label\">pro Jahr<\/div><\/div><\/div><div class=\"product-card\" data-button=\"#checkout-btn-1\"><div class=\"product-card__label\"><div class=\"product-card__line\">Pers\u00f6nliches Ern\u00e4hrungsprogramm<\/div><div class=\"product-card__line\">6 Monate Mitgliedschaft<\/div><div class=\"product-card__line\"><span>alle 6 Monate k\u00fcndbar<\/span><\/div><\/div><div class=\"product-card__price\"><div class=\"product-card__badge-wrapper\"><div class=\"product-card__badge\">30 \u20ac gespart<\/div><\/div>69,99 \u20ac<br \/><span>99,99 \u20ac<\/span><div class=\"product-card__price__label\">pro 6 Monate<\/div><\/div><\/div><div class=\"product-card\" data-button=\"#checkout-btn-2\"><div class=\"product-card__label\"><div class=\"product-card__line\">Pers\u00f6nliches Ern\u00e4hrungsprogramm<\/div><div class=\"product-card__line\">3 Monate Mitgliedschaft<\/div><div class=\"product-card__line\"><span>alle 3 Monate k\u00fcndbar<\/span><\/div><\/div><div class=\"product-card__price\"><div class=\"product-card__badge-wrapper\"><div class=\"product-card__badge\">10 \u20ac gespart<\/div><\/div>49,99 \u20ac<br \/><span>59,99 \u20ac<\/span><div class=\"product-card__price__label\">pro 3 Monate<\/div><\/div><\/div><div class=\"purchase__buttons\"><button id=\"checkout-btn-0\" type=\"submit\" href=\"javascript:void(0)\" data-cb-item-0=\"copy_of_12-monate-ohne-startgeb\u00fchr\" data-cb-type=\"checkout\" class=\"btn--full btn--primary btn--lg checkout-btn\" \">Book now<\/button><button id=\"checkout-btn-1\" type=\"submit\" href=\"javascript:void(0)\" data-cb-item-0=\"6-monate\" data-cb-type=\"checkout\" class=\"btn--full btn--primary btn--lg checkout-btn\" style=\"display: none;\"\">Book now<\/button><button id=\"checkout-btn-2\" type=\"submit\" href=\"javascript:void(0)\" data-cb-item-0=\"3-monate\" data-cb-type=\"checkout\" class=\"btn--full btn--primary btn--lg checkout-btn\" style=\"display: none;\"\">Book now<\/button><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div>[\/vc_column][\/vc_row][vc_row row_maxwidth=&#8221;&#8221; el_class=&#8221;fp-angebot-row&#8221;][vc_column][vc_raw_html]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[\/vc_raw_html][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>You want to build muscle and lose fat at the same time? Learn which macronutrients matter and how to plan your meals for muscle growth.<\/p>\n","protected":false},"author":56,"featured_media":68261,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[573,571],"tags":[858,860,859],"class_list":["post-87739","post","type-post","status-publish","format-standard","hentry","category-all-about-nutrition","category-weight-loss","tag-ernaehrungsplan-zum-muskelaufbau","tag-fitnessplan","tag-muskeln"],"acf":[],"_links":{"self":[{"href":"https:\/\/foodpunk.com\/en\/wp-json\/wp\/v2\/posts\/87739","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/foodpunk.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/foodpunk.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/foodpunk.com\/en\/wp-json\/wp\/v2\/users\/56"}],"replies":[{"embeddable":true,"href":"https:\/\/foodpunk.com\/en\/wp-json\/wp\/v2\/comments?post=87739"}],"version-history":[{"count":1,"href":"https:\/\/foodpunk.com\/en\/wp-json\/wp\/v2\/posts\/87739\/revisions"}],"predecessor-version":[{"id":87815,"href":"https:\/\/foodpunk.com\/en\/wp-json\/wp\/v2\/posts\/87739\/revisions\/87815"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/foodpunk.com\/en\/wp-json\/wp\/v2\/media\/68261"}],"wp:attachment":[{"href":"https:\/\/foodpunk.com\/en\/wp-json\/wp\/v2\/media?parent=87739"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foodpunk.com\/en\/wp-json\/wp\/v2\/categories?post=87739"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foodpunk.com\/en\/wp-json\/wp\/v2\/tags?post=87739"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}