12 surprising foods for muscle growth

muscle building

This is about 12 foods that will rather surprise bodybuilders. As you know, diet is an important part of building muscle. The art is to absorb enough protein, to keep house with carbohydrates and to avoid refined sugar or other artificial substances. Always only chicken breast and brown rice, that does not have to be. Let us surprise you, which 12 treats we serve. Keep your pencil and shopping list ready, then you're ready to go.

Tip # 1: The mackerel

Mackerels provide more omega-3 fatty acids than tuna. This prevents inflammation, which can set in intensive muscle building programs. The mackerel provides a lot of zinc, which keeps the testosterone level stable. A 2011 study shows that supplementing with zinc increases testosterone buildup after hard training and prevents the breakdown of thyroid hormones.

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Tip # 2: Radish

The nitrates in radishes improve the blood flow. As a recent nutritional study shows, radishes improve oxygen efficiency. Eat well 2 hours before training 2 radishes and you feel less exhausted and make better use of the available oxygen.

Tip # 3: Greek yogurt

Greek yogurt contains twice as much protein as regular yogurt. The casein containing this yogurt provides the body with a constant increase in amino acids in the blood. Yoghurt's effect unfolds during sleep and accelerates the protein synthesis of the body by 22%. Depending on the caloric intake, you choose fat or lean varieties, natural, of course, without any artificial aromas or sugar.

Tip # 4: Sardines

For pure muscle, sardines are better than tuna. This is not only due to the high-quality olive oil in the fish canning. They have 6 times more omega-3 fatty acids that prevent inflammation of the joints. In addition, they form leucine, an important booster in protein synthesis. Just older bodybuilders are helping Omega-3 fats in the fight against muscle breakdown.

Tip # 5: Chocolate Milk

If you do not have a protein powder on hand, take chocolate milk. It contains an excellent blend of fast-digesting whey proteins and slow casein. The extra sugar in the chocolate milk gives you the necessary carbohydrates for regeneration. For chocolate milk is superior to classic electrolyte drinks for post-workout glycogen synthesis. The cocoa also prevents oxidative stress after intensive units.

Tip # 6: Almonds

Almonds have more protein and fiber than any other nuts. With a glass of almonds you take 6 grams of protein and 160 calories to you. With the included vitamin E, you have a killer of free radicals that you would otherwise only get in artificial supplements. With vitamin B, which is so important for the energy metabolism, they are an alternative to carbohydrates.

Tip # 7: Vinegar

The nutrients of meals must supply muscle cells instead of fat cells. It helps you vinegar. Animal experiments show that vinegar supports muscle glycogen synthesis. Essig "leads" the carbohydrates to the muscle cell, which works well with potatoes. You do not need much. 2 teaspoons of vinegar to the post-workout meal are enough. In the salad vinegar is very effective, especially with green beans. Take vinegar with you every carbohydrate-rich meal. You make calories better, keep your insulin levels stable, and regenerate faster.

Tip # 8: Avocado

Avocados have long been taboo for bodybuilders because too fatty. But the avocado is a miracle cure. It provides 20 essential nutrients, 250 calories, 10 grams of fiber and 15 grams of unsaturated fatty acids. With unsaturated fatty acids your cushions disappear in the abdominal area, especially in the mass phase, where you also absorb fats. Avocados support the absorption of antioxidants such as carotenoids. This increases cell growth and strengthens your immune system. Avocados taste best when they feel soft on the outside. You eat it pure, as an additive in omelet or as a guacamole dip with salsa.

Tip # 9: Peas

The pea is a true powerhouse for building muscle. It contains widely branched amino acids and glutamine. They are very easy to digest, while whey or casein can cause allergies. So, add variety to your diet and eat peas.

Tip # 10: raspberries

The raspberry helps you in many ways. It improves the digestion and the intake of food. The fibers of the berry have a detoxifying effect in the digestive tract. This gives you well-being and the feeling of being fit. The raspberry red dye is rich in anthocyanins, valuable killers of free radicals. It has a positive effect on leptin, a hormone that regulates insulin sensitivity and metabolic rate.

Tip # 11 Broccoli

Broccoli is usually not on the diet of a bodybuilder because it does not provide enough calories. But broccoli contains several unique radical scavengers and health-promoting substances that also reduce the risk of cancer. It lowers estrogen levels and detoxifies your body. If you are afraid that you will not be full of broccoli, fry or fry it. He loses water and does not fill so much.

Tip # 12: Quinoa

Quinoa is a millet species known as the Inca Grain. Quinoa contains more protein, zinc and magnesium than natural rice and has twice as much fiber. With Quinoa you take all the essential amino acids to you and benefit from the low glycemic index. In addition, it can be prepared faster. These are our 12 tips for variety on your diet. Did you write down diligently? If yes, then go to the supermarket.