Leaving aside the chicken, broccoli and meat. Today we bring you the top 6 Super foods to create muscle, important for bodybuilding. Make it a part of their diet high performance!
When it comes to food for bodybuilding and strength, most of us know that there are a handful of basic foods that meet strict nutritional requirements and provide an anabolic stimulus. However, there are many other foods and “underestimated” the least known great job they do.
Do yourself a favor and try these foods. Add them to your weekly nutrition to support your growth, strength and recovery.
1 . OYSTERS
Oysters contain zinc, which plays an important role in hormone production, a fact that is relevant to anyone who raises.
A 2011 study published in “Biological Trace Elements Research” reported that the administration athletes who train a zinc supplement for four weeks (30 mg / day) before exercise exhaustive produced more testosterone Post-workout you did not take.
The authors also noted that zinc increases the rate of conversion of androstenedione to testosterone, and when combined with training, improving testosterone production.
Other foods rich in zinc are pumpkin seeds and chicken liver.
2 . GREEK YOGURT
Greek yogurt is produced in part by the efforts of excess fluid and carbohydrates of regular yogurt, obtaining a higher protein concentration. The process used to create the effort Greek yogurt obtains a higher concentration of casein, a protein “slow digestion”; that slowly releases amino acids into the bloodstream.
A 2012 study published in “Medicine and Science in Sports and Exercise” showed that the consumption of casein before bed always causes an increase in blood levels of amino acids that stayed overnight and has increased 22 percent in protein synthesis.
Depending on your calorie needs, you can use yogurt or low-fat Greek complete as part of its efforts to build muscle. However, we recommend that you reduce the consumption of sugar yogurt, especially at night, much more harmful than fat.
3 . STEAK (WITH FOOD AND OTHER SATURATED FAT)
Many bodybuilders may benefit from saturated fat (meat and eggs, whole fat dairy or poultry). A study published in the “American Journal of Clinical Nutrition” was randomly assigned 45 men and divided them into two groups: the first with a diet high in fat but low fiber; and the second group with a diet high in fiber but low in fat. The subjects were followed each diet for 10 weeks. For the first group were reached levels 13 percent higher total serum testosterone compared to the second group.
Many bodybuilders may benefit from saturated fats (meat and eggs, with all the fat or poultry).
Another study of the “International Journal of Sports Medicine” inscribed 8 10 strength athletes and non athletes assets. After comparing the analysis of the subject of diet and blood tests, showed that only athletes strength training had significant correlations between fat intake and testosterone levels.
What does that mean? It means that if you train with weights heavy weights-and-particularly eating a diet high in fat, you get a greater increase in the levels of test compared to a normal lifestyle “active” and a high fat diet. However recommend keeping saturated fat to no more than 15 percent of your total daily calories.
For health reasons, avoid saturated fats completely.
4 . OATS (AND OTHER FIBER-RICH FOODS)
Underestimated and undervalued, fiber retains water and provides considerable “more” waste of food in the gastrointestinal tract. Among other benefits of fiber exerts a “scraping” in the cells of the intestinal wall. The fiber can also dilute the harmful chemicals or join with them to inhibit its activity. It also accelerates the rate of unwanted food waste through the digestive tract.
The best example of oat fiber foods. One serving contains a high amount of complex carbohydrates and 13 percent of daily fiber needs.Many people even strength athletes are deficient in fiber.
Adult men should consume about 40 grams of fiber a day; women should aim for 25 grams. These figures are based on a diet of 2000-2500 calories; if you eat more calories to gain weight, you need more fiber.
Since fiber is digested slowly, you should avoid eating a lot of fiber before their workout. Similarly, it can be harmful to eat a meal high in fiber immediately after training, and two hours after exercise are the most critical moment have available nutrients quickly to begin the process of repair and regeneration .
It is best to eat foods rich in fiber for other meals throughout the day. These include whole grains and whole grain products, fruits, vegetables, seeds, nuts, beans and legumes.
Also, do not forget these soluble fiber foods apples, citrus fruits, carrots, beans, peas, and oats.
5 . Grape Fruit
The large grapefruit contains vitamin C to facilitate the proper functioning of the metabolic system. Research has shown that vitamin C has some ability to burn fat, and half a grapefruit contains approximately 40 mg of vitamin C.
Studies have also indicated that chemicals in grapefruit can reduce insulin levels, which helps regulate fat metabolism. When insulin is constant, the body processes energy more efficiently.
Studies have also indicated that chemical GRAPEFRUIT can reduce insulin levels, which helps regulate the metabolism of fats.
In a 12-week study conducted at the Scripps Research Institute (La Jolla, Calif.) The researchers found that subjects who consumed half a grapefruit before each meal, three times a day lost an average 3.5 pounds, while subjects consumed the same foods without grapefruit only lost 0.5 pounds.
5 . Beet
The value behind the beets and beet juice is its ability to increase the body’s production of nitric oxide, a gas that makes the blood vessels dilate to accommodate increased blood flow.
Improved blood flow leads to increased oxygen and nutrients to the muscles and other surrounding tissues. This improvement is likely to help improve athletic performance and recovery-which is essential for building mass.
A study published in the “Journal of the Academy of Nutrition and Dietetics” found that eating two medium beets hour and 15 minutes before exercise improves performance, reduces the level of perceived exertion, and decreased number of bodies subject of oxygen required to complete a workout.
6. MEAT AND BUTTER (animals fed grass)
MEAT AND HERB BUTTER OF ANIMALS ARE VERY fed beef THAN REGULAR AND BUTTER.
The cattle fed grass is far superior to regular beef, mainly due to higher nutrient content as CLA.Depending on the breed of cow, grass-fed beef contains 5.2 times more omega-3 than grain fed beef.
In addition, research shows that grass-fed beef contains a consistently higher proportion of stearic acid, not raises cholesterol levels in the blood.