Foods That Build Muscle Part 2Posted: April 8, 2012
Ground bison or grass fed beef: Leaner than traditional beef, these natural alternatives consist of quality protein, with key amino acids more abundantly found in read meat: carnitine, carnosine and creatine, important in for energy and muscle synthesis.
Beans: A vegetarian’s key source of protein, beans are also 75 percent starch (including a large amount of fiber.)It is a perfect combination for muscle-building.
Cherries: A recent study published in the journal Medicine & Science in Sports & Exercise (2011) Showed that supplementation with cherry juice concentrate before and after intense weight training hastened recovery time and performance over the course of a week.
Why and casein protein powders: Both powders are derived from milk, thus containing high amounts of BCAA’s and will elicit a strong insulinemic effect. Whey is a fast absorbing variety best for post-weigh training workouts, while casein is a slow absorbing protein, best for bedtime to assure adequate nutrients for muscle recovery during sleep.
Eggs and egg whites: Great source of protein, include the yolks to boost vitain D, important for bone and immune health, while additional calories from fat and aid hypertrophy. You can also get Eggs which will help you for example: omega-3 fatty acids are healthy fats that reduce muscle inflammation to encourage muscle repair and help control cortisol! When cortisol levels fall, testosterone levels generally rise, promoting synthesis. consuming a diet rich in omega-3 fats also helps push the majority of glucose you consume into your muscles instead of into bodyfat store. Read my blog:”Fat Free is so 80’s”.”
Squash and zucchini: Two of the many starchy vegetables that provide fiber, along with clean carbohydrates for glycogen repletion (also try eggplant, carrots, peas and corn.)
Chicken & Turkey: (ground breasts) One chicken breast has around 25 grams of protein and only about 130 calories. You will want to get skinless chicken breasts because they are low in fat and cholesterol.
Potatoes (white, sweet, new and red): For hypertrophy, potatoes represent a clean, hypoallergenic carbohydrate source that is quickly absorbed and insulin-producing.
Rice: (brown rice) Key starchy carbohydrates for muscle growth and post-workout to provide fast acting carbs for energy and glycogen repletion. Brown rice is high in fiber, a good staple of any muscle building nutrition program.
Hot cereals (oatmeal, steel cut oats, cream of wheat and even grits) Yes, the old fashion is the great for the new muscle! A great source of complex carbs, more quickly absorbed versions like cream of wheat or even grits are best for muscle recovery and refilling glycogen.
Check in tomorrow for another great Tip