The Max Phoenix Effective 17 foods to build muscle and stay lean. Salmon: Jeff Volek Ph.D., R.D.,and exercise and nutrition researcher at the University of Connecticut agrees that it is good for muscle synthesis. 1 salmon six ounces of salmon provides 34 g of muscle-building protein and just as important 4g of omega-3 fatty acids, the 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”” Spinach: Researchers at Rutgers University(2008) showed that phytoechsteroid contained in spinach can increase muscle growth up to 20 percent when 2 lbs. of spinach was consumed each day. Even smaller amounts will provide a muscle boosting benefit. Bananas: This fruit along with other high GI fruits like grapes and pineapple contain more natural sugars than other and are beneficial for facilitating protein into the muscles for growth, especially post-workout. 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. Grapefruit: A study published in March 2006 Journal of Medicinal Food supports the belief that grapefruit is of help in getting lean. A 12-week study of 100 obese men and women found that consuming one–half grapefruit before meals results in an average weight loss of 3.6 pounds, with some participants losing up to 10 pounds. Those who ate grapefruit had much lower levels of insulin in their blood, which the researchers speculate resulted in the weight loss. The smaller the amount of insulin in the blood after a meal, the more efficiently the body uses food for energy rather than storing it as fat! maxphoenixfitness/2012/04/the-max-phoenix-effective-17-foods-to-build-muscle-and-stay-lean/
Posted on: Thu, 06 Jun 2013 17:04:52 +0000
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