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Friday, September 16, 2016

7 Must Have Superfoods For Bodybuilding


When it comes to the infinite number of foods that you can put in your body, there are good foods and there are bad foods. Clearly, you know to avoid the bad foods whenever possible, but when it comes to choosing the very best foods for your physique goals, that’s an even harder decision. We are here to make it easier for you to find the best of the best–we call them Power Foods. Be sure to include these items in your diet for great gains.




Eggs

Why: The perfect protein, eggs are loaded with cholesterol, typically thought of as an evil food ingredient, but in reality, full of positive benefits, such as maintaining testosterone levels and the integrity of muscle cell membranes.

Subjects who ate three whole eggs per day while following a strength-training program produced twice the gains in muscle mass and strength than those who consumed just one egg or no eggs each day.
In studies, 640 milligrams per day of additional cholesterol from eggs decreased the amount of LDL (bad) cholesterol particles associated with atherosclerosis.

Avocados

Containing 10g of the heart-healthy fat, monounsaturated oleic acid, per 100g serving, avocados help to block the absorption of the bad LDL cholesterol to keep our arteries clear and fully functional. Also high in potassium and folate, avocados may boost brain and nerve function and may also offset depression and the risk of stroke respectively. Though high in fat (comprising around 85% of its calories), the type found in avocadoes contains beneficial steroidal compounds called phytosterols, which drive down inflammation to improve the healing of muscle tissue.

Highly versatile, avocados can be included in many dishes, or on their own, making them a go-to snack for fitness minded folk. Many bodybuilders are unsure of what kinds of fat to include in their diet; they cannot go wrong in placing avocados at the top of their list.

Salmon

Why: It’s rich in the essential omega-3 fatty acids EPA and DHA (eicosapentaenoic and docosahexaenoic acids).

Subjects consuming higher levels of omega-3 fats reported greater muscle strength than those taking in lower levels of them.
Omega-3 fatty acids enhance insulin sensitivity, which boosts muscle protein synthesis (muscle growth) and increases glucose and amino acid uptake.
Omega-3s are readily burned for fuel, sparing muscle glycogen to keep muscles bigger. Additionally, omega-3s have been found to blunt muscle and joint breakdown, as well as enhance their recovery.
Omega-3s convert into beneficial prostaglandins, hormonelike substances that promote numerous processes in the body.

Blueberries

Often referred to as the king of all superfoods, blueberries may support our health in a variety of ways. A superior source of flavonoids (natural compounds found in plants which function as chemical messengers and physiological regulators to protect against the damaging effects of oxidation), blueberries, with their unique anthocyanin flavonoids, have been shown to boost the production of adiponectin, a hormone housed in white adipose tissue which prevents the liver from becoming insulin resistant; thus, blueberries may also help to prevent the onset of type 2 diabetes.

Blueberries also have a high water-content and are known for their cellular hydrating benefits (resulting in smooth skin and enhanced performance of all bodily tissues). Providing only 14g of sugar and 57 calories per 100g serving (a little over half a cup) and packed with vitamin C and fiber, blueberries are a perfect sweet snack to reach for when those hunger pangs strike.
 

 Yogurt

Yogurt is a terrific source for calcium, protein and potassium. Many manufacturers are also adding probiotics to commercial yogurt. These “good for you” bacteria help stabilize the helpful bacteria in your body. If you can find yogurt with vitamin D added, eating yogurt every day can help provide many of the essential nutrients you need. i always look for plain yogurt fortified with vitamin D, and add my own fruit and/or flavorings to control the sweetness and calories. Versatile yogurt can also be used in entree and bakery recipes, frozen desserts (kids love it) and in dips for veggies which i particularly enjoy!


Sweet Potato

My favorite superfood is a sweet potato. It's a great side with so many benefits. It is a great source of beta carotene, it's an antioxidant, and even has anti-inflammatory properties. I'm hooked on them. Many times I'll throw one in my lunch box and take it to work. It has a decent amount of fiber which helps you stay full longer which is great when you're working 11 hour days. I think best thing about sweet potato is the taste. It tastes like dessert with none of the guilt!

Spinach


Why: Spinach not only promotes health through its rich supply of antioxidants, but it has ingredients that increase muscle strength and size.

It’s a great source of glutamine, the amino acid that is highly important for muscle growth, immune function and gastrointestinal health, as well as for boosting GH levels and even metabolic rate.
In addition to glutamine, spinach provides octacosanol (see wheat germ) and beta-ecdysterone, a phytochemical that stimulates protein synthesis.
Amounts:10 oz raw spinach: 65 calories, 8 g protein, 10 g carbs (6 g of those being fiber), 1 g fat
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