Build muscles with these foods. - Recipesupermart

Build muscles with these foods.

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Everyone wants muscle. Maybe not necessarily the big body builder kind, but let’s face it, even you ladies out there would prefer to be “toned”. Getting to that point, however, is no easy task. It takes time and training consistency to build the type of muscles you want. While working out is half the battle, the food you eat is just as important. So, while some of these foods may come as a shock here are the top 25 foods you need to help you reach you goals in the weight room, whatever they may be

If muscles were made from chips and beer, we’d look huge. But they aren’t, and we don’t—unless you count that sack o’ fat up front and dead center.

If not Doritos and double bock, then what? We decided to delve deep into the human anatomy to find the secret spot on every muscle where the word “ingredients” is stamped. Eight foods are on the list: eggs, almonds, olive oil, salmon, steak, yogurt, water, and coffee. Add these ingredients to your stomach and faithfully follow the directions on the package—”Lift heavy weights”—and you can whip up a batch of biceps in no time.

 

 

 

 

Eggs
The Perfect Protein

How they build muscle: Not from being hurled by the dozen at your boss’s house. The protein in eggs has the highest biological value—a measure of how well it supports your body’s protein needs—of any food, including our beloved beef. “Calorie for calorie, you need less protein from eggs than you do from other sources to achieve the same muscle-building benefits.

But you have to eat the yolk. In addition to protein, it also contains vitamin B12, which is necessary for fat breakdown and muscle contraction. (And no, eating a few eggs a day won’t increase your risk of heart disease.)

How they keep you healthy: Eggs are vitamins and minerals over easy; they’re packed with riboflavin, folate, vitamins B6, B12, D, and E, and iron, phosphorus, and zinc.

Almonds
Muscle Medicine

How they build muscle: Crunch for crunch, almonds are one of the best sources of alpha-tocopherol vitamin E—the form that’s best absorbed by your body. That matters to your muscles because “vitamin E is a potent antioxidant that can help prevent free-radical damage after heavy workouts. And the fewer hits taken from free radicals, the faster your muscles will recover from a workout and start growing.

How many almonds should you munch? Two handfuls a day should do it. A Toronto University study found that men can eat this amount daily without gaining any weight.

How they keep you healthy: Almonds double as brain insurance. A recent study published in the Journal of the American Medical Association found that those men who consumed the most vitamin E—from food sources, not supplements—had a 67 percent lower risk of Alzheimer’s disease than those eating the least vitamin E.

 

 

Salmon
The Growth Regulator

How it builds muscle: It’s swimming with high-quality protein and omega-3 fatty acids. “Omega-3’s can decrease muscle-protein breakdown after your workout, improving recovery. This is important, because to build muscle you need to store new protein faster than your body breaks down the old stuff.

How it keeps you healthy: By reducing your risk of heart disease and diabetes. Researchers at Louisiana State University found that when overweight people added 1.8 grams of DHA—an omega-3 fatty acid in fish oil—to their daily diets, their insulin resistance decreased by 70 percent in 12 weeks.

 

 


Yogurt
The Golden Ratio

How it builds muscle: Even with the aura of estrogen surrounding it, “yogurt is an ideal combination of protein and carbohydrates for exercise recovery and muscle growth.
Buy regular—not sugar-free—with fruit buried at the bottom. The extra carbohydrates from the fruit will boost your blood levels of insulin, one of the keys to reducing post exercise protein breakdown.

How it keeps you healthy: Three letters: CLA. “Yogurt is one of the few foods that contain conjugated linoleic acid, a special type of fat shown in some studies to reduce body fat.

 

 

 

Beef
Carvable Creatine

How it builds muscle: More than just a piece of charbroiled protein, “beef is also a major source of iron and zinc, two crucial muscle-building nutrients. Plus, it’s the number-one food source of creatine—your body’s energy supply for pumping iron—2 grams for every 16 ounces.

For maximum muscle with minimum calories, look for “rounds” or “loins”—butcherspeak for meat cuts that are extra-lean. Or check out the new “flat iron” cut. It’s very lean and the second most tender cut of beef overall.

How it keeps you healthy: Beef is a storehouse for selenium. Stanford University researchers found that men with low blood levels of the mineral are as much as five times more likely to develop prostate cancer than those with normal levels.

 

 

Olive Oil
Liquid Energy

How it builds muscle: Sure, you could oil up your chest and arms and strike a pose, but it works better if you eat the stuff. “The monounsaturated fat in olive oil appears to act as an anticatabolicnutrient,. In other words, it prevents muscle breakdown by lowering levels of a sinister cellular protein called tumor necrosis factor-a, which is linked with muscle wasting and weakness (kind of like watching The View).

And while all olive oil is high in monos, try to use the extra-virgin variety whenever possible; it has a higher level of free-radical-fighting vitamin E than the less chaste stuff.

How it keeps you healthy: How doesn’t it? Olive oil and mono-unsaturated fats have been associated with everything from lower rates of heart disease and colon cancer to a reduced risk of diabetes and osteoporosis.

 

 

 

Water
The Muscle Bath

How it builds muscle: Whether it’s in your shins or your shoulders, muscle is approximately 80 percent water. “Even a change of as little as 1 percent in body water can impair exercise performance and adversely affect recovery,” says Volek. For example, a 1997 German study found that protein synthesis occurs at a higher rate in muscle cells that are well hydrated, compared with dehydrated cells. English translation: The more parched you are, the slower your body uses protein to build muscle.

Not sure how dry you are? “Weigh yourself before and after each exercise session. Then drink 24 ounces of water for every pound lost.

How it keeps you healthy: Researchers at Loma Linda University found that men who drank five or more 8-ounce glasses of water a day were 54 percent less likely to suffer a fatal heart attack than those who drank two or fewer.

 

 

Coffee
The Repetition Builder

How it builds muscle: Fuelling your workout with caffeine will help you lift longer. A recent study published in Medicine and Science in Sports and Exercise found that men who drank 2 1/2 cups of coffee a few hours before an exercise test were able to sprint 9 percent longer than when they didn’t drink any. (It’s believed the caffeine directly stimulates the muscles.)

And since sprinting and weight lifting are both anaerobic activities—exercises that don’t require oxygen—a jolt of joe should help you pump out more reps. Skip it if you have a history of high blood pressure, though.

How it keeps you healthy: By saving you from Michael J. Fox’s fate. Harvard researchers found that coffee drinkers have a 30 percent lower risk of Parkinson’s disease than non-drinkers.

 

 

Black Beans

This particular bean is rich in vitamins B, K, C and A and low in saturated fats. Along with its high protein and fiber content, this bean has 15 grams of fiber and protein per cup. Black beans provide a caloric dense carbohydrate perfect for muscle building.24

 

Mussels

Mussels for muscles! Low-fat, high protein. Mussels contain B12 and selenium, both are essential to the active person. Chow down on these salt-water clams to repair hungry muscles.22

 

 

Cottage Cheese

For starters, one cup of low-fat cottage cheese has 28 grams of protein! It also contains high amounts of casein protein, (which provides a sustained protein release over a longer period of time) great for night time. A low-fat cottage cheese makes a great protein packed snack anytime and can be eaten with pretty much anything.21

 

Venison

You may not eat  venison often, but consider this, venison is high in iron and low in saturated fats. This meat is a great source of protein without the excess fat, but with all the taste.19

 

 

Buffalo

Some people say it tastes better than beef and has 80% less fat and 50% less cholesterol. It’s also higher in protein, iron, and amino acids. Sounds like a deal.18

 

Apples

A great post workout food. Great source of carbs, electrolytes and fiber. Apples are a healthy snack for muscle building.17

 

Lentils

A very nutritious legume; containing loads of fiber and minerals. This muscle building food provides a great carbohydrate, which is slow burning. These can help power training sessions and replenish lost nutrients.16

 

 

Spinach

Popeye ate it for a reason. Spinach has super food qualities containing several vitamins and it contains calcium. The calcium in spinach may help relax the muscle to prevent cramping during training.15

 

 

Brown Rice

Brown rice is a staple in many body builder diets. This complex carbohydrate is a sustained release of energy for athletes. Brown rice can be essentially eaten with any meal which makes it a great source of carbs for building your muscles.14

 

Oysters

Rich in the mineral zinc, oysters are great for raising a man’s testosterone levels. Oysters are also rich in protein, proving the perfect muscle replenishment source.13

 

 

Bok Choy

Almost no calories, yet packed full of calcium, vitamin C, potassium and iron. Throw this leafy Chinese plant into your muscle bound diet11

 

Lamb

With a 9:1 Protein to carb ratio and slammed with B12 for energy… why not?

 

 

Sweet Potato

Easy to make and sweet to eat. Sweet potatoes are a complex carbohydrate with B vitamins. Great for a post workout or even before. 9

 

Turkey

9 grams of protein per ounce. Low saturated  fat content. Plus, it’s a fairly cheap meat!

 

 

Bananas

Bananas have three types of sugars. Fructose, sucrose and glucose, these sugars are prime for pre/post training. Bananas are fat and cholesterol free, extremely portable, and nutrient dense.7

 

 

Oatmeal

Eat a bowl for breakfast or mix it in with your post workout shake. This carb helps you power through training. Also easy to prepare and can be a cornerstone to your muscle building diet.5

 

 

Peanut Butter

Calorie dense, packed with good fats and it has protein. An essential food for growing mass and muscle. Drop the cheese-burger and make a peanut butter and jelly sandwich. This will help you pack on pounds needed for sports or getting stronger.4

 

 

Chicken

A 4oz serving of chicken is 27 grams of protein. Has loads of amino acids, and you can make chicken several different ways (to keep it from getting boring). The chicken breast is low in fats, while the dark meat has higher fat content. The chicken is perfect for muscle building needs.2

 

 

 

 

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