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Top 7 Superfoods For Building Muscle Mass
You know that not every food is going to help you build muscle. There are foods that really slow down this process or cause gain more fat then muscles and foods that mixed with a proper workout routine can do wonders. What are these foods and how to eat them in order to get maximum benefits for our bodies you will find in this article.
Hopefully there is no need to mention the role of bad foods in depriving you to pack on muscle mass. The worst foods you can feed your body are high fat/high carbs meals that caused over time a sharp increase of number of obese people. Fried foods, pizza, lasagna, ice cream, cookies, hamburgers and others very tasty foods have to be omitted from your diet if you really want to improve your physique. Don’t believe the marketers who say you that flavored oatmeal or breakfast cereals are good for health. First of all, they contain a lot of sugar, secondly during the extrusion process most of nutrients are destroyed, and essential fatty acids are denatured, so that this food is less useful for body and just put on it empty calories.
The wide variety of snacks available on the market is also not the best food to eat between meals. In spite of being marketed ideal as sources of protein and other important nutrients and vitamins, in most of cases this is not so. Snack manufacturers try to convince us that fat free snacks are the ideal solution for a fast meal. What they intentionally omit to say, is that these fat free foods are full of sugar, which is as bad as fat itself. So, just sugar and fat free snacks with natural ingredients can be trusted to be good for health. In all other cases, it is all about marketing.
Now, once you know what not to eat, let’s proceed to listing the best food to include in your diet for fast increase of muscle mass and body strength indicator.
Most probably you have heard about the importance of eggs in a bodybuilder's diet. Indeed, eggs are one of those superfoods which provide your body with great amounts of high quality protein. Aside of this, eggs contain significant amount of good cholesterol, noticeably lowering the bad one.
A study done on eggs consumption among bodybuilders showed that those who used to eat at least 3 whole eggs per day while following a strength workout routine have recorded double increase in muscle mass and strength than those who consumed no eggs at all.
Best timing: whenever you want, there are no limitations. You can make eggs a part of any regular meal.
2. Grassfed Beef
Among all kinds of meat, beef is the richest in protein, saturated fat and good cholesterol. Be aware, grassfed beef or also called organic is the one full of all these elements, while grain fed is less beneficial for your body.
Grassfed beef is rich in CLA, an antioxidant which increase fat burning process and help to preserve the muscle mass. It also contains great amounts of vitamin E, which is good for homeostasis, and Creatine which improve the the workout quality by giving you more energy.
Best timing: Lunch or dinner.
Salmon, tuna, herring are all rich in Omega-3 which help to build muscle and strength faster. Those who omit these kinds of foods from their diet are registering lower muscle building rate. Omega -3 rich foods help to build muscle not through the apport of protein they have, but the positive impact they bring in protein synthesis process. Also, omega- e helps body to recover faster after workouts.
Best timing:Lunch or dinner
4. Wheat germ
This food is not only full in protein, but also high in Octacosanol - a chemical compound which improves the body ability to use oxygen. Athletes use it to increase body endurance and so be able to train more effectively.
Best timing: due to its ability to increase oxygen flow to the muscles, is best to eat wheat germ for 30 minutes before workout.
5. Brown rice
If you want to slow down digestion and keep insulin at a normal level than brown rice is what you have to eat. All this happens due to high content of fibers. It also contains GABA: Gamma-Amino Butyric Acid which increases the Human Growth Hormone level by up to 400%.
Best timing: Lunch or dinner
Use spinach as a part of any salad for you dinner or lunch.
The list can be completed with many other rich in protein foods, and you can find them by googling on this subject. But the ones outlined above are the best one due to extra qualities they have which help you to build muscle and strength faster.
Keep this list close to you and when go shopping make sure you put in your cart all of them and left on the shelves bad foods. Please remember that building muscle is 80% diet and 20% training. Eat smart, train hard, take supplements if needed, rest enough! Put all these actions on repeat mode and soon you will have a head-turning body.