When it comes to food for strength athletes, most people know the staple foods that can meet the strict nutritional requirements and trigger anabolic stimulus. However, there are many other foods that are underestimated, although they do just as good a job. Do yourself a favor and try them out or incorporate them into your weekly diet.

1. Greek yogurt

Greek yoghurt is obtained in part by removing excess liquid and carbohydrates from regular yoghurt. This results in a higher proportion of protein. In particular, this process increases the concentration of the slowly digestible protein casein, which gradually releases the amino acids into the bloodstream. A study published in 2012 in the US "Medicine and Science in Sports & Exercise" shows the increase in pre-bedtime blood amino acid levels resulting from the use of casein, which persists throughout the night and a 22 percent increase in protein synthesis causes. Depending on the calorie requirement, you can take normal or reduced-fat Greek yoghurt to support your muscle building. Always make sure to consume as little sugar as possible.  

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2. Oatmeal

High fiber foods like oatmeal are underestimated. Many people - even strength athletes - usually take too little fiber to themselves. They have several advantages. They bind water, cleanse the intestinal wall and dilute or bind harmful chemicals to inhibit their activity. In addition, they promote the digestion of unwanted foods. Oatmeal contains many complex carbohydrates. One serving makes up 13 percent of the daily fiber requirement. Based on a daily intake of 2000-2500 calories, adults should consume about 40 (men) or 25 (women) grams of fiber. If you take more calories to you, you need to consume more fiber accordingly. Because they are digested very slowly, you should avoid eating larger amounts of fiber before exercise. Also, the first two hours after the workout is inappropriate, as your body needs fast-available nutrients for regeneration and cell repair during this time. It's best to take them to you throughout the day. They are found in whole grains, fruits and vegetables, seeds, nuts, beans and legumes. You should combine them with foods like apples, citrus fruits, carrots, beans, peas and oats, as they can dissolve the fiber.

3. grapefruit (grapefruit)

A grapefruit contains plenty of vitamin C (about 80 mg), which is important for adequate metabolic function. In addition, research has shown how vitamin C has a positive effect on fat burning. The chemicals in the grapefruit may, according to studies, reduce insulin levels and help regulate lipid metabolism. When insulin is stable, the body can process the energy more efficiently. In a 12-week study at the Scripps Research Institute (La Jolla, Calif.), Researchers discovered that half a grapefruit before each meal resulted in an average weight loss of 1.75 kg. Subjects who did not eat grapefruits at the same time lost only 0.25 kg of weight.

4. Beets / beetroot

The value of beets and beetroot lies in the ability to stimulate the body's own production of nitric oxide (NO). This gas expands the blood vessels, increasing blood flow and oxygen and nutrient delivery to the muscles and adjacent tissues. This in turn leads to an improvement in athletic performance and the ability of the muscles to regenerate and build mass. A study published in the Journal of the Academy of Nutrition and Dietetics found improved performance, lower oxygen consumption, and a lower level of work fatigue when subjects ate two medium-sized beets 75 minutes before training.  

5. Bananas (and pineapple)

Bananas are rich in B vitamins as well as riboflavin and contain the enzyme bromelain. Some studies have found that it can increase the libido of the man. Bromelain is also found abundantly in pineapples, which have been eaten for centuries in Central and South America during therapy for indigestion and inflammation.

6. Grapes

The skin of the (red) grapes contains resveratrol, which protects the fruit from the infestation of fungi and bacteria. This organic chemical includes polyphenols. Similar to many fruits and vegetables, the polyphenols act as antioxidants in the body and can help combat the harmful free radicals. In addition to eating red grapes, you can also take the Resveratrol through red wine. In the case of white grapes, the skin is removed earlier in the process of producing the white wine, so that it contains less of this valuable chemical. You should abstain as much as possible in the sense of an effective muscle building on alcoholic beverages. In addition, the concentration in the skin of red grapes is much higher than in red wine. Alternatively, you can take Resveratrol on dietary supplements.

The resveratrol of the grapes is a proven aromatase inhibitor. This enzyme converts testosterone and other androgens into estrogens. Especially for men, this is important. They want to keep the level of estrogens low in order to favor the maintenance of lean muscle mass and promote the production of testosterone.

7. Oysters

Of course, a matter of money, but certainly exciting to know: oysters contain zinc, which plays a major role in hormone production and is therefore very important for those who want to lift a lot. A study published in 2011 in the US "Biological Trace Element Research" shows the effect. Exercisers who consumed 30 mg of zinc supplements per day four weeks prior to exercise had higher post-workout testosterone levels than people who only took placebo tablets. In addition, according to the study zinc also increases the conversion of androstenedione (ASD or "Andros") into testosterone - especially in combination with training. Other foods high in zinc are chicken liver and pumpkin seeds.

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