Water: How water should be able to building muscle promote, you might ask. Yes, water is one of the most important factors in muscle building at all, because muscle tissue is 75 percent water. You have to drink daily 1 to 2 liters of still water, depending on the liquid content of your food.

If you eat so many salads, vegetables, sprouts and fruits, meet 1 to 1.5 liters of water per day.

Organic free-range eggs: eggs contain whey has the highest concentration of essential amino acids. While whey is a dairy product, and many people are not well tolerated, are the eggs organic – a food, which is a very good and wholesome source of protein.

It is Ideal if the eggs are eaten raw, such as in a Shake. Mix in a small high-performance Mixer freshly squeezed orange juice with a banana, a tablespoon of Kokosmus and two eggs – good appetite!

Fish: fish is known to be a high-quality source of protein. It already meet one to two fish meals per week. Choose fish from sustainable fishing. Information on this can be found, for example, in the Greenpeace fish guide

Nuts: walnuts, Brazil nuts and almonds are recommended in a diet for healthy muscle building and provide you not only with high quality Protein, but also with the right fatty acids, with Calcium, Magnesium, iron, and – in the case of the Brazil nuts – with plenty of selenium.

Beans: beans are like in General, all legumes, very rich in proteins. Combined with whole rice, such a court is supplied with all the essential amino acids. The complex carbohydrates in beans are digested very slowly and ensure a balanced blood sugar level. In addition, beans provide zinc, and fiber.

Just zinc is good for muscle growth are extremely important, since a zinc deficiency can inhibit the muscle building. If you prepare a bean, soak them overnight, pour away the soaking water and cook the beans in fresh water.

The beans will be more digestible, and enzyme inhibitors, which could lead to a limited exploitation of the trace elements are already removed in advance.

Oats: oat is a cereal with a cereal unusually well-balanced amino acid profile and can very well be processed into delicious fresh corn porridge.

Mill or flake oats, water, let the broth a half-hour sources, and a banana, berries and pre-soaked, add now the dry fruits and a high-quality, filling Breakfast is ready.

Peanut butter: peanuts are one of the legumes and provide wonderful proteins, but also healthy fats, while relatively low in carbohydrates. A high-quality organic peanut butter on a spelt whole-grain bread or on a gluten-free bread provides you and your muscles with a complete and healthy amino acid profile.

Quinoa: The amino acid profile of Quinoa is the same as the beef, so it is very suitable for people on a tight muscles value. Quinoa provides, in addition, of course, only protein, but a variety of other valuable substances, such as, for example, the B vitamins, very much iron and Magnesium as well as high-quality polyunsaturated fatty acids.

Spinach: Popeye was right. Spinach is a wonderful vegetable to nourish the muscles. Like the spinach power, we have explained in detail here: spinach makes you strong

Broccoli: Broccoli is one of the true Superfoods. Whether as a vegetable, as a salad, as soup, or in the Form of broccoli sprouts – it brings so many benefits that you should eat Broccoli several times a week.

For the muscles of the Broccoli bring a vegetable high protein content (3.2 grams per 100 grams) and very few carbohydrates. Its high antioxidant and vitamin content protects not only the muscles, but also the rest of the body.

So Broccoli is THE Anti-cancer vegetables and helps right free radicals of all kinds. prepared – also against Arthritis, as well as because of its antioxidant properties, against attacks

Berries: berries are also very rich in antioxidants and many other vitamins that are essential for the growth of muscle tissue and the health of the muscles is necessary.