“Skyr Energy” is currently enjoying great popularity on social media. It is a mix of Skyr, a traditional Icelandic dairy product, and energy drink. The drink is touted as a protein and energy booster that is intended to provide energy during strength training. From a health perspective, however, it is controversial there are also healthier alternatives.

Proper nutrition undoubtedly plays a crucial role in building muscle. There is one question that worries many recreational athletes: How many calories are needed to gain 100 grams of muscle mass? Experts agree that a clear answer is not possible. The human body is complex and responds individually to nutrition and training.

Many factors influence muscle growth

Brad Schoenfeld, a professor of training research at Lehman College in New York, explains, according to the “New Zurich newspaper“, that many factors play a role. These include genetics, age, training status, but also sleep and stress. A general statement as to which and how many nutrients are necessary for 100 grams of muscle cannot be made, says Schoenfeld. He also cannot make a prediction about how much muscle mass a person can build on average.

Nevertheless, estimates exist. Per month should

• Beginners need about one kilogram of muscle mass
• Advanced athletes have around 500 grams of muscle mass and
• Professional athletes only have around 200 grams of muscle mass

can increase.

These estimates are based on measurements on various subjects, but do not provide reliable predictions for individuals.

Eggs, meat, milk: protein is the key to building muscle

Simone Reber, Vice President of the Swiss Sports Nutrition Society, emphasizes that the question of how many calories are needed to build 100 grams of muscle cannot be answered either. The estimates mentioned sound plausible, but “for the individual they have as much meaning as a weather forecast for a point on the map,” she explains.

Reber recommends one for building muscle Nutrition which are rich in the “right” ones high quality proteins is. These proteins contain essential amino acids that the body cannot produce itself. This plays a particularly important role Amino acid leucine which occurs primarily in animal proteins. “A high amount of leucine is important for muscle growth,” says Reber. In addition to eggs, foods such as:

• beef
• Beef liver
• Salmon
• tuna
• Chicken breast and
• Milk.

Plant-based protein sources contain less leucine, so you need to eat more of it to get the same effect.

A varied diet is crucial

A balanced diet that contains sufficient carbohydrates and fats in addition to proteins is essential. These provide the energy needed to build muscle.

Reber recommends athletes consume around 20 grams of protein per meal from various protein sources such as

• Meat
• Fish
• nuts or
• legumes

to record.

Supplemented with proteins from grains and other foods, you get it about 1.6 grams of protein per kilogram of body weight per day. This amount also meets Brad Schoenfeld’s recommendations for optimal muscle growth.

Protein intake varies depending on the sport

How Sports professor Ingo Froböse explains to FOCUS online However, there are differences in the optimal protein intake – depending on the sport. “Endurance athletes often think that they need a lot of energy, i.e. a lot of carbohydrates. Many forget that tissue is also destroyed when running, for example. So they also need proteins – albeit in a lower dose.” Ingo Froböse recommends: per day:

• For non-athletes: 0.8 – 1.0 grams of protein per kilogram of body weight
• For endurance and hobby athletes: 1 – 1.2 grams of protein per kilogram of body weight
• For strength athletes: 1.5 – 2 grams of protein per kilogram of body weight

Since women generally have less muscle mass, according to Froböse, they could deduct around ten percent from their protein intake. This means they cannot compensate for their lower muscle mass by consuming more protein.

However, the exact amount of food consumed that is converted into muscles depends on many individual factors. Reber also emphasizes that the human body is not a machine: You can’t say it needs so many proteins, carbohydrates and fat and then you get 100 grams of muscle.

Use nutrition plans with caution

Simone Reber therefore advises against strict, gram-specific nutrition plans. Instead, athletes should pay attention to a varied and balanced diet in order to best support their body. Supplements are not absolutely necessary, says Reber; a natural, balanced diet is sufficient in most cases.