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Showing posts with label healthy Eating. Show all posts
Showing posts with label healthy Eating. Show all posts

Friday, June 19, 2020

The 9 Best Muscle Building Foods for Size and Strength

People who are training for gaining size and strength can sometimes overlook the importance of the right diet in their transformation. Eating the right food can put you on the fast-track to muscle gain.

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Contrary to the popular belief, you don’t have to rely on supplements for your transformations. You can achieve your dream physique by eating real food. In this article, we’ll take you over the nine food items you should have on your grocery list.

Red Meat Red meat is a great source of protein.  It promotes muscle growth, thanks to its levels of zinc, iron and vitamins. Choose lean cuts though to avoid saturated fats.

Chicken/Turkey Breast Chicken and Turkey breast is probably the most consumed muscle buildings food due to their high protein yet low fat content.

Fish
Most sources of fish are full of protein .Fishes rich in Omega-3 such as salmon and trout are excellent for muscle building and should be a part of your regular diet.

Eggs Eggs (the white in particular) are very high in protein and the white has no fat.  Many body builders eat a large number of egg whites as part of their daily diet to enhance muscle growth.

Dairy Products -Milk and Cottage cheese are great sources of protein and calcium. Cottage Cheese is a casein type of protein meaning it is slow releasing therefore is excellent to eat before bed to help muscle repair during the night.

Nuts Nuts also contain protein and also contain healthy unsaturated fats.  Because of their high fat content, you should restrict the amount you consume.

Oatmeal – Whole grain oats contain seven B vitamins, vitamin E, and nine minerals, including iron and calcium and they are high in protein – in fact, did you know that one ounce of oats has twice the protein of wheat or corn flakes??

Vegetables/Fruits Vegetables, and Fruits of all varieties are an important part of your muscle building diet. This is because they contain lots of minerals and vitamins and have high antioxidant profile that will help reduce the amount of free radicals from heavy training and accelerate recovery by healing damaged muscle cells.

High Complex Carbs Foods such as bran, barley, buckwheat, beans, brown rice, cornmeal, oatmeal, pasta, potatoes and whole grains are essential for muscle building. The slow releasing energy they provide helps you train harder and stops your body breaking muscle down to use as an energy source.

Your muscle building foods should come from a variety of Protein carbohydrate and fats. A well-balanced diet that includes sufficient levels of three of these nutrients , will insure you maintain build muscle , have energy, recover well and keep your immune system strong.

However  it is important to remember that for gaining muscle size you must consume enough calories and spread this out over 5-6 meals every day to optimise nutrient absorbtion and keep body fat levels under control.

By combining a well-balanced diet which includes all types of muscle building foods, with plenty of hard training you will soon begin to see your muscles increase in size.
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Friday, May 22, 2020

Everything You Need To Know About Eggs Protein ?

If Egg is Your go-to Protein Source, You Need to Know this!

Ah, the humble egg. Eat it by itself for breakfast, or whip it into a meringue masterpiece. And at 6 grams of protein per egg, it’s a great ingredient to keep in your vegetarian repertoire!

But how much do you really know about eggs? Like, what do the colors mean? And what is free-range, actually? We’re breaking down everything you need to know about eggs before we dive into the egg-cellent recipes this week!


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 Eggs have been recognized as one of the best bodybuilding foods. Rich in protein, low in everything else, if you skip the yolks, and healthy when cooked in a variety of delicious recipes. However, what does supplementing with eggs look like?

  •     AA Eggs: Have a small air pocket with a white that stands well around the yolk
  •     A Eggs: May have a larger air pocket and a thinner egg white
  •     B Eggs: The air pocket may be large with possible staining on the shell 


What do egg labels mean?

You may see a variety of different labels slapped onto your carton of eggs. Here’s what they all mean!

    Cage-Free: Hens are not confined to a cage; however, they may not be running happily around a field. Cage-free can constitute a wide array of chicken environments, from cramped in a warehouse to wandering around outside.
    Free-Range: Hens are free to roam outside for at least part of the day.
    Natural: The term “natural” is not regulated so this could mean anything the manufacturer wants it to mean.
    Organic: The term “organic”, unlike “natural”, is mandated. Certified organic hens are fed organic vegetarian diets free from genetically-

modified foods or foods produced with pesticides. The hens do not receive antibiotics or vaccines, and are often also cage-free.
Pasteurized: Pasteurized eggs have been heated in their shells to 140 degrees F for 3.5 minutes. This kills many of the bacteria, namely Salmonella, making this a good option for those with weakened immune systems.

 Why Should I Care About Egg Protein?

University research studies have shown that egg protein stimulates muscle growth in the body and boosts the creation of protein. This is probably because of the large concentrations of leucine, around 9%. Leucine is an essential, branch chain amino acid and it’s the acid that takes care of synthesis stimulation when it comes to muscle mass in the after-meal period. Not a lot of things have more leucine than an egg – pure WHEY protein being one of them.
Eggs have an incredibly high percentage of leucine, anywhere from 10 to 20 percent more than other sources. Also, egg proteins have a much more anabolic effect on the body than soy or wheat protein. It even beat them in the university study, where people who took egg protein increased their body mass much more than the people who took the other two proteins, even when they had the same amount.
When you eat an egg, your body practically absorbs all of the contents and after eating one, your body gets a surge in plasma amino acids, which have an effect on the muscles themselves. Muscles are vulnerable when it comes to blood amino acid levels and so they grow even stronger than before, with amazing speed and consistency.our food intake in the short term.
So, if you want to lose some body fat, you should focus on eggs a little bit more, especially if you want to feel full most of the time. Eating egg protein has a lot more benefits though – it has a lot of macronutrients, as well as vitamins and minerals. All of these components provide a substantial boost to the overall healthiness of the egg.

 So When Should I Eat Egg Protein?

 How much of the stuff you eat will be egg protein is up to you, but there are of course way to calculate the needed amount. Factors in this equation are things like body weight, protein intake, amount of other protein food eaten etc. Because eggs have a lot of leucine, you don’t actually need to satisfy all of your leucine needs through eating tons of eggs – you can always measure and most of the time you will realize you don’t actually need that much.
If you weigh 200 pounds and you’re only eating egg protein, you will need anywhere from thirty to forty grams of it per day to maintain what you have and grow even more muscle mass. If you wanted to do the same but used soy instead of egg protein, you’d probably need about fifty grams of it for the same effect.
You can eat egg protein whenever you want and it will still have very positive effects. However, you will often see people consuming it before or after their exercises. McMaster University studies headed by Dr. Stuart Phillips showed that eating as little as five grams of egg protein after working out would boost your recovery time and protein synthesis speed. Don’t clap yet though – the best results of the study were those people who had twenty to forty grams of egg protein daily.


Eggs go through your system really quickly, so in order to slow down the absorption process, supplement companies have put egg protein and whey in combination with casein and other slowly-absorbing protein. What they’re trying to do is make a powder that will provide a steady protein release into your blood flow. It’s unknown if this actually does any good.
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Thursday, April 16, 2020

How To Build Muscle Fast on A Budget: Top 8 Cheapest Sources of Protein

Do you want to build muscle but think quality food to reach this goal is unaffordable? Many of us feel this way and unfortunately, have based this conclusion on inaccurate nutrition information. The problem is many of us believe expensive protein powders and supplements are necessary for lean mass gains.

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Nutritious foods are not only affordable but will enable you to achieve lean mass gains. Nothing fancy or expensive is required, just eating right for your fitness goals.

If you want to learn how to put on muscle mass as fast as possible without constantly feeling tired, consider this: take one to two grams of protein for every pound of their bodyweight! If you weigh 200 pounds, you would need anywhere from 200 to 400 grams of protein per day if you want to see good results!

The following budget-friendly tips will guide you on how to eat for the muscle you’re building while staying on track financially:

 1. Whole Eggs

Protein Amount: 7 grams/egg
Don't throw the yolk out as it is also a good source of protein and vitamins, but at it increases fat levels, reducing your cholesterol intake will help balance things out.

2. Canned Tuna

Protein Amount: 30-40 grams/can
Make sure to get the ones that are not packed in oil but rather in brine or spring water.

3. Milk

Protein Amount: 8-10 grams/glass
If you're skinny and want to put on weight, drink at least a gallon of milk per day to help you gain the necessary weight to help build a solid foundation for lean muscle mass development.

4. Ground Beef

Protein Amount: 25 grams/100 grams of ground beef
Get the ones that have 80%(or higher) lean beef content and rinse them to help decrease fat levels by 50%.

5. Beans/Lentils

Protein Amount: 18 grams/cup
Not only is this type of food cheap, but it is a good source of fiber and contains less fat especially when purchased dry and home cooked.

6. Chicken Breast/ Salmon/Turkey

Protein Amount: 23-25 grams/100 grams of chicken, turkey or salmon
A healthier red meat alternative that contains omega-3 fatty acids which is good for the heart. But be careful to stay away from the skin as it contains saturated fat and high levels of cholesterol.

7. Almonds

Protein Amount: 20 grams/cup
Less allergenic than peanut butter, one of the best protein-packed snacks you can bring around anywhere.

8. Beans

Now, we all know that beans can have an unsettling (and occasionally hilarious) impact on the human digestive system, but these innocuous ingredients are also incredible sources of protein.

Not all beans are created equal, of course, as there are various different types of available across numerous different cuisines. Depending on your choice, you can access between 15 and 30 grams of protein per cup, so it’s crucial that you seek out the options that boast the most nutritional value.

Yellow soybeans contain an estimated 28.6 grams per serving, with Navy beans also high in protein with a total of 15.8 grams in each cup.

Truly, nutrition plays a key aspect in order to achieve success in your muscle building program. Although, reading those nutritional labels and doing calculations can be boring, but it is surely one great technique on how to build muscle fast. If you want to gain quality lean muscle instead of that unwanted fat, then be it would be extremely advantageous to know which are the right types of food that provides quality and optimal nutrition.
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Sunday, October 13, 2019

Best 6 Protein-Rich Meals to Eat Before Going to Sleep - bodybuilding110

Do you struggle with knowing what to eat and when? Or, do you just need a bit of guidance on what will not stop you're gains before sleep? Then look no further as here we have an article that answers just that! If you want to build muscle mass, getting enough protein and calories is as important as training hard enough to trigger muscle growth. It’s essential our muscles are provided with enough protein before going to sleep. 

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1. Canned Tuna With Olive Oil

If you’re tired of preparing something to eat before going to sleep, choose canned tuna with a bit of olive oil. Olive oil is beneficial to consume together with tuna because it gives additional healthy fats that are necessary to stay healthy, while canned tuna provides lots of protein before.

One can of tuna (165g) and a bit of olive oil will provide you with 220 calories, 42 grams of protein, zero grams of carbs and six grams of fat.

2. Cottage Cheese and Almonds

Another great meal before going to bed which helps to stop junk food cravings is a mix between cottage cheese and almonds. While you eat both of these products together, you digest them slower, so your body will get a slow and steady release of nutrients while you sleep, which is useful to build muscle mass.

One cup of low-fat cottage cheese and one ounce of almonds contain approximately 327 calories, 34 grams of protein, 16 grams of fat, and 11 grams of carbs.

3. Greek Yoghurt and Chia Seeds

Greek yoghurt is popular among bodybuilders as a sweet and healthy product to choose when you want to get more nutrients and protein compared to a regular yoghurt. If you eat Greek yoghurt together with Chia seeds and berries, you get an antioxidant meal rich in fiber, omega-3 and protein.

One cup of Greek yoghurt together with one tablespoon of Chia seeds contain 180 calories, 23 grams of protein, three grams of fat and 14 grams of carbs.

4. Whey Protein and Peanut Butter

Whey protein is known for helping bodybuilders to grow muscle mass by providing essential amino acids that are important to achieve muscle growth by stimulating anabolic hormone production. Most of the time, people hate to consume whey protein alone, but it can be delicious if consumed together with peanut butter, or any other type of nuts you like.

Two tablespoons of nuts or 28 grams of peanut butter together with whey protein contains 288 calories, 28 grams of protein, 16 grams of fat and 12 grams of carbs.

5. Low-Fat Cheese With Raw Veggies

Eating too many fat-rich products before bed can result in poor sleep, so it’s better to choose low-fat cheese before bed. It’ll provide enough protein in order to grow muscle mass, while raw veggies like tomatoes, cucumbers, broccoli, or any other veggie you like, will increase your vitamin, mineral, and fiber intake.

A meal consisting of 150 grams of cheese and 200 grams of veggies will provide 270 calories, 36 grams of protein, 10 grams of fat and seven grams of carbs.

6. Casein and Flax

Casein protein is a favorite product among bodybuilders when you need to get more slow-digested protein and stop muscle breakdown while sleeping. To make casein even more beneficial, mix it with flaxseed oil in your shake as it helps avoid cholesterol problems, reduces the risk of liver disease and decreases the blood pressure.

By eating 28 grams of casein protein powder and one tablespoon of flaxseed oil, you’ll absorb 221 calories, 20 grams of protein, two grams of fat and three grams of carbs.
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Monday, September 30, 2019

which food contains the most protein?-bodybuilding110

Most roads lead to high quality protein. An immunity builder, creator of muscle, stress reducer, weight loss tool, we could go on. In fact, we will. Protein foods strengthen bones, cartilage and skin, improve mood, and regulate hormones and other body chemicals.



Some impressive health benefits there, you'll agree.

Unfortunately, many Brits fail to see just how beneficial high protein foods are. All too often the combination work stress and an afternoon energy dip leads to us faceplanting various sugar and salt bombs that do little more than sabotage your weight loss goals.

How many times have you got home, exhausted, and either dialled in your local takeaway or grabbed whatever you could find from the fridge? Probably more than you can count. You're only human.

But what if we told you it doesn’t have to be this way? That you could sail through the 3pm slump without sending your blood sugar levels through the roof? That, with a little know how, you could prepare and cook healthy, hearty meals loaded with health benefits? Well, you can. All it takes is a little bit of forward planning and amino acids know-how.

That's why we've compiled this definitive guide to high protein foods that will improve your health, build muscle mass and even help you lose weight (if that's your goal).

But apart from all of that, these are the foods you need to know about to live a better life. A goal that we should all be targeting. Happy feasting.

1.Peanut for protein🥜

The first name in this list is Peanut. You would be surprised to know that twenty-four grams of protein is found in 100 grams of groundnut. So if possible, eat peanuts once a day.

2. Cheese for Protein🧀

Paneer is another name in this list. It is worth noting that at least fifty grams of protein is found in 100 grams of cheese and it is very good for health. So you can also eat cheese.

3. Almonds for Protein

It is worth noting that about twenty to twenty five grams of protein is found in hundred grams of almonds. Anyway, consuming almonds is very beneficial for your body. If you want to soak almonds, you can also soak it.

4. Gram for Protein

Tell you that about twenty five grams of protein is found in hundred grams of gram. So, if possible, eat more gram. Yes, you can definitely eat black gram or roasted gram as well.

5. Rajma ( Beans )

Please tell, twenty-five grams of protein is found in hundred grams of Rajma. In this case, you can also consume rajma by boiling or making its vegetable. It proves to be very beneficial for your body.

6. Two boiled eggs for Protein

One large egg contains, on average, six grams of protein and just 0.6 grams of carbs. They’re packed more nutrients, calorie-for-calorie, than pretty much any other food and they make portion control easy for even the most reluctant of meal preppers. Just boil, cool, and go.
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Thursday, August 22, 2019

5 High Protein Breafast For Muscle Gains - bodybuilding110

The saying "breakfast is the most important meal of the day" may not be entirely true, but breakfast is certainly important when it comes to building muscle. A large breakfast packed with protein and complex carbs is a key feature in any muscle-building plan, according to trainer Greg Merrit and sports scientist Jim Stoppani. Tailor your breakfast for super gains in size and strength.



 Hard Boiled Eggs and Ezekiel Bread

Eggs offer a great amount of high-quality protein, vitamins such as A, E, K and B, riboflavin, folic acid, minerals like calcium, zinc and iron… the list goes on! The muscle-building power of eggs is unmatched, as the yellow orbs contain all essential amino acids needed for optimal muscle recovery and muscle growth. And it’s also convenient as it gets! The most easily-portable variant is the boiled egg, of course, so we suggest you to prepare a power combo of 3 large eggs (with yolks!) and two slices of Ezekiel bread with your favorite low-calorie jelly for a real morning energy punch.

Protein: 31g, Carbs: 30g, Fats: 17g, Calories: 400

 Cottage Cheese and Fruit

Together with Greek yogurt, cottage cheese is one of the most convenient and versatile high-protein foods that deserve their place on a bodybuilder’s breakfast menu, and it’s also a good source of calcium and vitamin A. Combine 1 cup of low-fat cottage cheese with no added sodium with slices of your favorite fiber-rich fruit such as peaches, apples, strawberries or even bananas. Adding a whopping 30 grams of protein to your morning meal has never been easier.

Protein: 30g, Carbs: 50g, Fats: 3g, Calories: 200

Greek Yogurt Combo

Greek yogurt has become all the rage with healthy people who want to have their protein and enjoy it too! Compared to most other yogurt brands, Greek yogurt delivers the most protein, and there are countless ways to combine it with other muscle-friendly foods and prepare a tasty breakfast. Buy plain Greek yogurt to avoid added sugars, and combine one cup of it with ½ cup of oats and some vanilla extract, then let the mixture sit in the refrigerator overnight. In the morning, mix in a handful of fresh or frozen fiber-rich berries and 1 scoop of vanilla whey protein. Ta-da.

Protein: 48g, Carbs: 40g, Fats: 2g, Calories: 390

Veggie and Egg Scramble

As we mentioned before, eggs are loaded of muscle-building protein and healthy fats that help your organism function optimally, fuel your body and allow you to build lean muscle faster, and there are so many amazing ways to translate this muscle-building awesomeness into a tasty meal! If you’re looking for a low-carb breakfast recipe that will keep you full and lean, don’t overthink it – the basic veggie and egg scramble will give you all you need to stay healthy, satisfied and growing like a beast! Scramble 3 large eggs and add in ¼ cup of low-fat cheese and vegetables such as spinach, sliced tomatoes, peppers and mushrooms.

Protein: 26g, Carbs: 12g, Fats: 16g, Calories: 290

 Protein-Packed Oatmeal

Packed with complex carbs, oatmeal is probably one of the most popular breakfast meals in the world – being relatively neutral in taste, it can be a great base on which to play around with flavors and toppings, it’s easy to prepare and it’s chock full of fiber which supports weight loss! The best part of it all is that you can easily take your regular morning bowl of oatmeal to the next level by adding some protein and use it to build more lean muscle! Here’s how: combine ½ cup of quick oats with 1 tablespoon of peanut butter, 1 teaspoon of cinnamon and ½ cup of low-fat milk. Microwave it for one minute, then mix in one scoop of vanilla whey protein powder.

Protein: 32g, Carbs: 35g, Fats: 12g, Calories: 300
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Monday, July 15, 2019

8 Foods That Boost Libido And the 8 Foods That Kill It

If you’ve been feeling a bit too tired lately and have no desire for sex whatsoever, it’s very likely that your libido has taken a hit and needs to be boosted. In this article, we have compiled a list of foods you can add to your diet which will give a powerful boost to your libido and make you feel like a teenager again. Well, not exactly like a teenager, but you get our point! So, here are the 8 foods that will increase your sex drive and additional 8 that will reduce it:

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Black raspberries

Black raspberries as well as the seeds in them will change your mindset and will instantly get you in the mood, which is why you should eat at least a handful every day in order to make you more creative underneath the sheets. They are rich in phytochemicals which increase both your libido and overall sexual endurance. Eat at least 10 per day or take a tablespoon of raspberry seeds a couple of hours before having sex.

Broccoli

You can eat them in any form, either raw, cooked or sautéed. Just add them to a salad or eat them on the side with your steak. Broccoli has a high content of vitamin C which improves the blood circulation to your organs and has been suggested to improve the libido in women. If you were already planning on adding a vegetable in your dinner, but wondering which one, when it comes to your libido, broccoli is your best choice.

Cloves

Similar to broccoli, this super-food can be cooked in many forms, like you can brew it in hot apple cider, add it your favorite delicacy or add in your tea. And always make sure that your partner drinks it too. It’s been a century-long medicament for male sexual issues in India. Recent research has confirmed this by concluding that clove extract significantly increased the libido of male lab rats. They can also be used as a way to get rid of foul mouth odor, which can help you in those early phases of the courting process too. In Mexican food, for example, you can add powdered cloves, as well as some cinnamon and cumin. This adds up to a delicious aphrodisiac.

 Dark Chocolate

Chocolate increases both serotonin and dopamine levels in the brain, making us happy and lowering our stress level—both "mood" boosters if you know what we mean. Another theory is that cocoa increases blood flow through the arteries and relaxes blood vessels—sending blood to all the right regions. Whatever the reason, chocolate is never a bad thing.

Peppers

The hotter they are, the better. Hot peppers increase your metabolism and stimulate endorphins, making you sweat, plumping your lips, and speeding up your heart rate. That gets the blood flowing to all the essential areas. The net result? Better sex and a more memorable finale. (If you're planning on handling habañeros, however, make sure that you wash your hands before getting near sensitive body parts.)

Giner

If you like your food like you like your lovers—sweet and spicy—you're in luck. Ginger is another food that can improve your sex life by aiding blood flow and improving artery health. According to a study in the International Journal of Cardiology, consuming a mere teaspoon of the stuff a few times a week is all you need to reap the heart-healthy benefits. So go ahead and place that second order of sushi this week—just don't leave the ginger on your plate.

Figs

If you want to become irresistible to your partner, there is this miraculous food that will make you a love-making machine. You guessed it, figs! Figs are known to be a powerful stimulant of fertility and can increase the release of pheromones. Try a handful before making love and witness their potential. Figs are also known to increase the testosterone production in men.

Saffron

Even though it’s a bit expensive, saffron is a great spice, both literally and figuratively for your belly and your sex life. Scientists have found out that saffron has the potential to improve your sexual performance. It is recommended that you soak the threads in a warm liquid for about 20 minutes and then add them in rice, barley or quinoa, or just add it in a stew or a soup.


The libido killers:

Processed Foods

Processing removes most of the nutrients in whole foods, including ones that are important to your desire for hanky panky. For example: When whole wheat is processed into white flour, it loses about three-quarters of its zinc, a mineral essential to men's sexuality and reproduction. Eating refined grains can lead to insulin resistance, the last stop before diabetes. Diabetes can in turn can accelerate narrowing of the arteries, increasing your risks of heart disease.

Diet Soda

Drinking soda on the reg is a terrible idea and, for a slew of other reasons we touch upon on this website, that goes for diet soda too. Artificial sweeteners, especially aspartame, directly affect your serotonin levels. Serotonin is a vital hormone in fostering a sense of well-being or happiness. Low serotonin, say researchers, is associated with lower libido in both men and women. Can't imagine giving up your favorite diet soda?

Shrimp

According to the USDA’s Pesticide Data Program, the average person is exposed to 10 to 13 different pesticides every day. Nine of the 10 most commonly used pesticides are “endocrine disruptors,” meaning they play with our male/female hormones. One of the most estrogenic is 4-hexyl resorcinol, which is applied to shrimp to prevent them from discoloration. Other seafood with high pesticide loads: tilapia, eel, and farmed salmon. While these are the kinds of foods you should buy organic no matter what.

But Especially Beer

What’s more manly than pounding a couple of frosty brewskis? Actually, quite a lot, once you consider that beer could be to blame for a lack of pep between the sheets. While all alcohol affects the liver’s ability to get rid of excess estrogen, phytoestrogens -- plant-derived estrogens that monkey with the fertility of the mammals that consume them -- are present in the hops used to make beer. What’s more, severe drinking can cause liver damage, and because the liver is largely responsible for metabolizing hormones, a less-than-efficient one can convert androgens into estrogens, resulting in a diminished sex drive.

Oysters

Oysters have often been lauded as powerful aphrodisiacs, but that is not the case at all. They do have a high content of zinc, a mineral essential to the creation of many hormones, but they can also be a very toxic and unhealthy food. Along with other shellfish, they can absorb various toxins and all kind of parasites found in the ocean, which in many cases outweighs the zinc benefits. That’s why you should avoid them and opt for some spinach to get a meal low in calories and high in zinc.

 Refined baked goods

Why, you ask? Because they are filled with sugar which literally kills your sex drive. Baked goods have saturated trans-fats which have a negative impact on our cells, along with the immune system. These treats loaded with sugar surround the body’s cells, preventing any essential food glucose from entering the cell, keeping it the bloodstream, thus increasing blood sugar levels and reducing the libido. The fats contained within also clog the ventricles, decreasing the oxygen supply to the sexual organs and preventing the spleen from creating a sufficient amount of leukocytes (white blood cells), which makes the formation of sperm and eggs difficult.

Dairy products

Those that are addicted to cream cheese or ice cream may need to reconsider their choices and substitute them with a lactose-free alternative every now and then. It’s been found that the lactic acid found in dairy products as well as the elements that destroy oxygen can really diminish the libido to extremely low levels, which means restricting dairy products to maximum 3 times a week. One shouldn’t neglect dairy’s most beneficial mineral: calcium.

It is tightly related to the cell’s health as well as your overall sexual health. Healthy cells increase the sensitivity for an improved circulation to the genitalia, which results in enhanced sexual pleasure. That’s why you need to drink more soy milk, eat leafy vegetables, sprouted beans, broccoli, cabbage, which are all rich in calcium.

Edamame

If date night regularly includes sushi, order your appetizer wisely! Another name for edamame is soybeans. And, well, 91 percent of soybeans are genetically engineered in the US, according to The Center for Food Safety. High levels of soy in a woman’s body can decrease sex hormones and disrupt her ovarian function, said a study in the Journal of Nutrition. And just a half serving of soy per day was enough to slash sperm count by 40 percent in healthy males, the Harvard School of Public Health found!
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Sunday, June 9, 2019

Simple Nutrition Rules to Get Stronger and Build Muscle - bodybuilding110

You’re a regular at the gym. Every chance you get, you’re lifting weights and working on your body. But even as you get stronger, you’re not seeing the muscle mass you want. Bulking up by building muscle mass requires a dedicated strategy.

This guide is about that. I’m going to share simple nutrition habits that I follow to be strong in the gym, and maintain a muscular and lean physique – without spending hours in the kitchen, or stressing over what I eat.


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Eat Protein with Each Meal

Protein is crucial for getting results when lifting weights. Without enough protein you don’t get proper recovery, and will not get proper progress.

Protein also helps with fat loss – it keeps you full longer, and has a higher thermic effect (more of your meal is burned for digestion if it’s higher protein).

Luckily you don’t need that much protein. You only need 0.82g of protein per lb of body-weight (1.8g/kg) for muscle recovery and to build extra muscle mass.

That means about 145g of protein if you’re 80kg/176lb.

The easiest way to get your daily protein intake is to eat a whole protein source with each meal

    Red Meat. Beef, pork, lamb, deer, buffalo, etc.
    Poultry. Chicken, turkey, duck, etc.
    Fish. Tuna, salmon, sardines, mackerel, etc.
    Dairy. Milk, cheese, cottage cheese, quark, yogurt, whey, etc
    Eggs

Eat Veggies with Each Meal

Veggies are low calorie. Salad actually has “negative calories” – it takes your body more energy to digest and absorb the food, than there are calories inside.

This makes veggies excellent for maintaining or losing weight (not for gaining weight though). Because you can eat your stomach full of veggies, so you don’t feel hungry, but while getting zero to no calories in.

A good goal is to have at least half your plate filled with veggies. This is the other benefits to eat veggies with each meal: it will push other things out of your plate. Most people eat way too many carbs because they’re easier to cook and cheaper. But carbs are higher in calories.

By aiming to eat at least half a plate of veggies each time, you are pushing other food sources out of your plate, and thus limiting how many calories you get. This makes it easier to maintain or lose weight.

Vegetables also have vitamins and minerals to help with recovery from lifting. And they have fiber to help with digestion.

Some of the best vegetables for lifters are:



  • Broccoli
  • Spinach
  • Salad
  • Kale
  • Cabbage
  • etc
If you hate veggies, learn to use spices and condiments. Stop steaming and boiling, it tastes disgusting that way. Grill the vegetables and add a tbsp of olive oil, with pepper and salt.
Limit Your Carb Intake

100g of pasta or rice or bread has almost 400kcal. That’s before you add any topping. Those calories are fine if you want to gain weight, but not for maintaining or losing weight.

To keep your weight under control, you need to control how many calories you eat. The easiest way to do that is by controlling your carb intake.

You should not stop eating carbs. Low carb diets are popular, but few people can stick to them long-term.Because carbs are everywhere and most people like their taste. I like bread, I like pizza, I like oatmeal. I don’t want a life without pizza. And I’m not going to eat fake cabbage crust pizza.

Keep eating carbs but limit their intake. One simple rule is to eat carbs only once per day, like after your workout. You don’t need to eat break or rice or paste three times a days unless you’re looking to gain weight. Once a day is enough for most people looking to gain or maintain weight.

If you followed the first rule, you’re only getting carbs from unprocessed food sources. These would be the best:


  • Rice
  • Pasta
  • Bread
  • Potatoes
  • Quinoa
  • Oatmeal
Eat Good Fats

Fat doesn’t make you fat. Excess calories do.

So you can eat real butter, whole eggs and full-fat yogurt.

Because you’re going to lift heavy weights three times a week, and eat unprocessed foods most of the time.

So a little saturated and cholesterol is not going to cause cardiovascular disease.

You do not have to eat fat-free yogurt or split the yolk from the eggs. Low fat food is tasteless. Just go full-fat. It will keep you full longer.

Eat also omega-3 fatty food sources like fatty fish (salmon, tuna, mackerel, sardines, etc).
Drink Water

You sweat when you lift weights, especially once the weights get heavy. You need to drink water to get all the fluids back that you lost through sweating. And you need water for proper muscle recovery.

Dehydration from lack of drinking will cause headaches. The same kind of headaches that you get after a night drinking (alcohol dehydrates). Headaches make it harder to motivate yourself to train, to get your reps, and to progress. You need to drink.

How much water you need depends on how much you sweat, which depends on the season and where you live. If I train in Bangkok, Thailand during the summer, I’m going to sweat more and easily drink 3-4 bottles of water. But I’m probably only drinking a 3 liters a day when it’s winter in Belgium.

You don’t need all those sugary drinks. This is not long-endurance training. This is lifting weights. The workouts are short, and you’re spending most of the time resting between sets.

Just take a bottle of water to the gym. Sip on it during your workout. I usually drink about 1.5l during my workout (but I live mostly in Asia now where it’s hot most of the time).

Then start your day by drinking two big glasses of water. If you drink somewhat during the rest of your day, you should get about 3 liters a day which should be enough.
Don’t Chase Perfection

You don’t need to be perfect with your diet. 80% of your results will come from following the above rules.

Trying to chase 100% perfection will set you on failure. Because no-one can stick to that. You will deviate. Someone will present you cake. You won’t be able to eat right in certain situations.

The problem happens when you think that breaking the rules equals not getting results. A lot of people end up binging or giving up because of that. That’s stupid and unnecessary.

I eat burgers, pizza’s and cakes. Because I like it. I don’t feel terrible when I do. I just eat them infrequently, and go back to following the above nutrition rules right after that.

Have a treat once in a while. Just don’t do stupid stuff like all-you-can eat buffets. One cake, then done. One pizza, then done.
Frequently Asked Questions
What Should I Eat?

80% of your results will come from eating the right amount of calories, and getting enough protein. The rest is details.

However you do want to focus on quality foods so you get vitamins, minerals, fiber, etc. So you should eat mostly whole, unprocessed foods. Examples:


  • Meat, Poultry & Fish. Steaks, ground round, chicken breast, tuna, mackerel, …
  • Dairy. Whole eggs, cottage cheese, plain fat free yogurt, milk, …
  • Whole Grains. Oats, rice, quinoa, pasta, …
  • Healthy Fats. Olive oil, mixed nuts, fish oil, real butter, …
  • Fresh Fruits & Veggies. Spinach, broccoli, bananas, apples, oranges, …
What should I not eat?

Again, what matters most is how many calories you eat, and getting enough protein. If you want to avoid eating too many calories, watch out with processed foods. These foods are usually also poor in vitamins and fiber. Examples…


  • Packaged Snacks. Chips, cakes, cookies, crackers, sugar coated nuts, …
  • Processed Meats. Hot dogs, bologna, sausages, lunch meats, …
  • Calorie Beverages. Sodas, fruit juices, sugar alcohol, …
  • Pre-made Meals. Frozen meals, cans of ravioli, pizzas, …
  • Deep Fried Foods. French fries, fish sticks, fried seafood, …
  • Junk Food. Ice cream, Mc Donalds, kebab, …
  • And all that other crap like margarine, sugary breakfast cereals, …
Do I need to eat a meal every 3 hours?

No. It’s fine if you eat breakfast, lunch and dinner, with maybe one snack in the afternoon. It’s also fine if you don’t eat breakfast but do Intermittent Fasting. What matters most is that you eat sufficient calories per day, and get your daily protein.
Do I need to drink a protein shake post workout?

No. There’s nothing special in protein shakes. The whey is just dairy protein, similar to what you get from eating cheese/yoghurt or drinking milk. You do not need fast-digesting protein post workout for better muscle recovery. You can just eat a regular solid meal that consists of protein and carbs (meat and rice with vegetables for example). The only benefit of drinking protein shakes is that they’re fast to make and portable. Personally I just just go home post-workout and eat oats with milk, yoghurt and fruit.
What’s an example meal plan?

These could be what you’d eat on workout days:


  • Breakfast: eggs with veggies
  • Lunch: chicken salad
  • Snack: mixed nuts, banana
  • Post workout: oatmeal, apple, milk, yogurt
  • Dinner: steak, veggies, potatoes
Non-workout days would be a meal less. If you do Intermittent fasting like me, then it’s only three meals a day (although bigger ones most likely).

Obviously this diet represents some of my personal food preferences that are influenced by my upbringing. My girlfriend is Asian and would rather eat rice than potatoes. Since the best diet is the one you stick to, your “meal plan” should reflect your preferences. It makes no sense to eat like me or someone else when you don’t like half the food that person eats.
Should I eat less/more on workout days?

I do. I eat less on days I don’t workout than days I workout. Because I don’t eat a post-workout meal when I don’t workout. There’s also slightly less calories burned since no workout took place that day.

But you don’t have to think about this. There’s value to cycling calories. But 80% of your results will come from just getting the right amount of total calories, protein, and drinking enough water.
What should my grocery list look like?

Here’s a quick list:


  • Beef steaks – high protein
  • Chicken breast – high protein
  • Wild salmon – high protein, healthy fats
  • Whole eggs – protein and fats, good for breakfast
  • Full-fat yogurt – protein, good gut bacteria
  • Real butter – for cooking the meat
  • Olive Oil – extra virgin, good fats for veggies
  • Salt/pepper – for spicing things up, real salt
  • Mixed nuts – high protein/fat/fiber, easy snack
  • Broccoli – empty calorie, high fiber (alternate with cauliflower)
  • Spinach – empty calorie, high fiber (alternate with kale)
  • Potatoes – good carbs (alternate with sweet potatoes)
  • Oatmeal – good carbs, high fiber (great post-workout)
  • Berries – healthy stuff to mix with oatmeal (buy frozen)
  • Green tea – strong antioxidant, good to replace coffee




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Friday, May 10, 2019

Sample Meal Plans

The following meal plans are based on calorie levels and food group recommendations published by
the USDA.Note that the meal plans listed below are written for
men who are at a healthy weight and participate in physical activity for 30 - 60 minutes. If you are physically
active for less than 30 minutes per day, a lower calorie meal plan may be needed to maintain your
current weight. If you participate in more than 60 minutes of physical activity per day, you may need
to follow a higher calorie meal plan to maintain your current weight. 






Maximum Fat Burning / Lean Sparing Diets
 
Sample Maximum Fat Burning/Lean Sparing Diet-Male

Meal #1



  • 5 oz. lean beef or Turkey
  • 6 egg whites, 2 yolks (if you prefer not to bother with the eggs you may substitute 1 scoop MRP and 1 whole egg blended in 6 to 8 oz water)
  • 1/2 grapefruit
Meal #2
  • 2 scoops MRP, 12 to 18 oz. water (optional you may add 3 to 4 strawberries. I like the frozen ones that you get in a bag) 
Meal #3


  • 8 ounces chicken (weighed prior to cooking)
  • 4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) 2 TBS Newman�s Vinegar and Oil dressing.
  • Or 6 oz. can tuna or 5 oz. Chicken, 3 egg whites, 1 whole egg 1 tomato 
Meal #4
  • 2 to 3 scoops MRP, 12 to 18 oz. water

Meal #5
  • 8 ounces lean meat (chicken, turkey, fish, lean beef, etc.)
  • 2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini)

Monday and Thursday: Add a 6th meal at the end of the day: 1.5 cups oatmeal (precooked) or cooked rice, 10 oz. sweet potato, 4 oz. banana, 1 cup vegetables, 1 TBS butter 

Sample Maximum Fat Burning / Lean Sparing Diet - Female 

Meal #1
  • 4 oz. turkey breast 3 egg whites, 1 yolk (if you prefer not to bother with the eggs you may substitute 1 scoop MRP blended in 6 8 oz water)
  • 1/2 grapefruit (grapefruit is best but you may substitute 4 strawberries)

Meal #2
  • 1 to 2 scoops MRP, 6 to 12 oz. water (optional: add 3 to 4 strawberries, I like the frozen ones that you get in a bag)

Meal #3 

  • 5 ounces chicken (weighed prior to cooking)
  • 2 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) 1 Tbs. Newman�s Vinegar and Oil dressing
  • Or 6 oz. can tuna, 2 egg whites, and 1 tomato (you may substitute � cup vegetables for tomato) 
Meal #4
  • 1 to 2 scoops MRP, 6 to 12 oz. water 
Meal #5
  • 5 oz. lean meat (chicken breast, turkey breast) or 6 oz. Cod Fish
  • 1 cup vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini) 

Monday and Thursday: Eat in place of your 5th meal at the end of the day: 1/2 cup oatmeal or 2/3 cup cooked rice, 6 oz. sweet potato, 4 oz. banana, 1 cup vegetables, 2 tsp. butter 


Lean Gain/Fat Burning Diets

Moderate carbohydrate and fat diets. A ratio of 50% protein, 20% carbohydrate and 30% fat works very well.
Goal: Controlled fat loss while increasing lean body mass.

Sample Lean Gain / Fat Burning Diet - Male

Meal #1 



  • I whole egg + 5 egg whites
  • 5 oz. 93% lean beef
  • 1/2 cup oatmeal before cooking
  • I TBS Flax Oil 
(Or if you are in a hurry in the morning and do not have time to prepare a meal mix the following in a blender and get all the nutrients in 1/10 the time)
2 scoops MRP, 3 TBS heavy whipping cream, 18 oz water and 1/3 cup quick oats
Meal #2
  • 2 Scoops MRP, 4 to 6 TBS whipping cream (2 oz.), and 12 to 18 oz. water

Meal #3

  • 8 oz. chicken (before cooking)
  • 6 oz. sweet potato or 1/2 cup cooked brown rice
  • 1.5 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing
  • Or 6 oz chicken or beef, 1 cup cottage cheese, � cup pineapple (fresh or packed in its own juice)

Meal #4

  • 2 Scoops MRP, 2 to 3 TBS whipping cream, and 12 to 18 oz. water

Meal #5
  • 8 oz. 93% lean beef, chicken, turkey, fish sirloin steak
  • 2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini)
  • 1 TBS Flax Oil

Meal #6
  • 2 whole eggs + 4 egg whites, 4 oz. 93% lean beef, 1 cup vegetables
  • Or: 8 oz. chicken breast, 1 apple
  • Or: any of the MRP recipes for Anabolic Lean Mass Gain

Sample Lean Gain / Fat Burning Diet - Female
 
Meal #1

  • 1 whole egg + 3 egg whites
  • 3 oz. 93% lean beef
  • 1/2 cup oatmeal before cooking

(Or if you are in a hurry in the morning and do not have time to prepare a meal mix the following in a blender and get all the nutrients in 1/10 the time)
2 scoops MRP, 1 TBS heavy whipping cream, 12 oz. water and 1/4 cup quick oats
Meal #2
  • 1 to 2 scoops MRP, 1 to 3 TBS heavy whipping cream and 12 oz. water
  • Or 1 cup cottage cheese, 1/3 cup pineapple (fresh or packed in its own juice)

Meal #3

  • 5 oz. chicken (before cooking)
  • 4 oz. sweet potato or 1/2 cup cooked brown rice
  • 1 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing or 6 oz chicken or turkey breast
  • 1 apple or peach

Meal #4
  • 1 to 2 scoops MRP, 1 to 3 TBS heavy whipping cream and 12 oz. water
  • Or any of the MRP recipes for anabolic lean mass

Meal #5
  • 6 oz. 93% lean beef, chicken, turkey, fish or sirloin steak
  • 2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini)
  • 2 tsp. Flax Oil 
Lean Gain / Off Season �Growth� Diets

Moderate to high carbohydrate 40% to 50% and lower fat diets.
Goal: Maximize lean gains while minimizing fat gain.

Sample Lean Gain / Off Season Diet - Male

Meal # 1  



  • 10 egg whites
  • 1 cup oatmeal or 2 servings grits
  • 3 rice cakes

Meal # 2
  • 2 scoops MRP, 16 oz. water

Meal # 3
  • 6 ounces lean meat
  • 10 oz potato
  • 1 cup vegetables

Meal # 4
 

  • 2 scoops MRP, 16 oz. water

Meal # 5
  • 6 oz. lean meat
  • 1 cup cooked rice
  • 1 cup vegetables

Meal #6
  • 10 egg whites
  • 1 cup oatmeal or 2 servings grits
  • Or 2 scoops MRP, 16 oz. water

Sample Lean Gain / Off Season Diet - Female
 
Meal #1 

  • 6 egg whites
  • 2 serving cream of rice or grits

Meal #2
  • 1 to 1� scoops MRP, 12 oz. water

Meal #3
  • 4 oz. lean meat
  • 3/4 cup rice or beans
  • 1 cup vegetables

Meal #4


  • 1 to 1� scoop MRP, 12 oz. water

Meal #5
  • 4 oz. lean meat
  • 3/4 cup rice or beans

Meal #6
  • 6 egg whites
  • 1 cup vegetables
  • Or 1 scoop MRP in 8 oz. water

Bulk Up...High Calorie Weight Gainer

Goal: Increase lean muscle tissue and overall weight for the hard gainer.

Sample Weight Gain Diet - Male  



Meal #1
  • 2 whole eggs + 4 egg whites
  • 6 oz. lean beef
  • 1 cup oatmeal before cooking
  • 1 TBS Flax Oil

Meal #2
  • 3 scoops MRP & 4 TBS Heavy Whipping Cream (Optional: 4 frozen strawberries or 1/2 banana)

Meal #3
  • 8 oz. chicken (before cooking) or other meat
  • 8 oz. sweet potato or 1 cup rice
  • 2 cups vegetables

Meal #4

  • 3 scoops MRP & 4 TBS Heavy Whipping Cream (Optional: 4 to 6 frozen strawberries or 1/2 banana)

Meal #5
  • 10 oz. sirloin steak (lean) or other meat
  • 8 oz. sweet potato or small baked potato
  • 2 cups vegetables

Meal #6

  • 3 scoops MRP & 4 TBS Heavy Whipping Cream (Optional: 4 frozen strawberries or 1/2 banana) or 2 whole eggs + 4 egg whites

Or:
  • 6 oz. lean beef
  • 1 cup oatmeal before cooking
 
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Saturday, April 27, 2019

Best 7 best pre-workout foods

Confused about what to eat before hitting the gym? Experts tell Lisa Antao the ideal foods
We live in an age where people take working out at the gym very seriously but in numerous cases, they head to their gym on an empty stomach either because they have succumbed to the notion that one shouldn’t eat before a workout or simply because they don’t know what to eat. But this doesn’t mean that you chow down heartily before your workout either. The key is to follow a middle path i.e. eating right at the right time.




Fitness expert Namrata Purohit explains, “Exercising with a full stomach is not ideal therefore eating at the right time is important. Even an empty stomach can distract a person during workout. The major source of fuel for the body is carbohydrate therefore it is ideal to have something rich in carbohydrates. Therefore, one must have easily digestible carbohydrates that can help prevent the hunger during exercise and give you energy.”

Here’s a list of foods that are considered ideal to eat before a workout: 


1. Bananas

Bananas are the best pre workout food and listed top.

If you want to train for longer and want to improve performance, include banana in your meal.

Banana act as a perfect fuel and provide essential nutrients. It provides easily digestible carbs, so it keeps your energy level high through the workout.

You can eat 30 minutes before exercise and also for the morning workout.

2. Oatmeal

Oatmeal is the best pre-workout food. It can be included in your diet if wish to exercise early in the morning.

While you got for morning walk or exercise, take a small serving of oatmeal before 30 minutes.

Oatmeal contains a good amount of carbs. These carbs provide continuous energy in the bloodstream. So you stay energetic throughout your workout.

To improve it tastes and nutrition, add some fruits in it.

3. Whole-grain cereals or bread

Whole-grain cereals or bread is a good source of carbs, so it provides energy during the workout.



Bread can be rolled with fish, egg, vegetable or peanut butter are the good combination for pre-workout food.

4. Fruit juice or smoothies

Fruit smoothies or juice are packed with high carbohydrates and protein.

Protein is not easily digested. But you can gain benefits by it fast energy releasing carbs.

So include fruits in your diet. It also provides various vitamins and minerals for proper body function.

Also, it fulfills water requirement of the body.

5. Energy bars

Due to today sports requirement, energy bars are widely available. An energy bar is good pre workout food.

You can eat energy bars that provide a good amount of carbohydrate. It also provides essential nutrients.

6. Eggs, fish or chicken

These foods should be included in our pre-workout food.

They provide essential fatty acids like omega 3 and omega 6. It provides energy and protein to improve our performance.

7. Sports drink and water

If we didn’t concentrate on our fluid intake then eating a healthy diet are of no use.

Water is most important and plays an important role in our pre-workout food. It helps to stay hydrated throughout our workout. It maintains our body temperature during a rigorous workout. And no food can get easily digested if water is not available.

Sports drinks act as a quick supplier of energy. In a research, it has been proved that sports drinks improve the capacity of an athlete during training or event.

Always eat before 2-3 hours of any workout. You can eat a banana or a very less diet before 30 min of morning or workout.

Never eat a large serving of foods. It will make you sluggish and reduce your mood to exercise. Eat and drink in limited quantity as required by the body. Do not overeat.



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Wednesday, March 20, 2019

What To Eat For Cross Training ? Nail Your Nutrition

Workouts at CrossFit gyms are strenuous and fast-paced.

They change daily and involve gymnastics, weightlifting and cardiovascular exercises, such as running and rowing, among other activities.

To do your best, you have to be properly fueled. In fact, nutrition is viewed as the foundation of CrossFit training and critical to performance.




The CrossFit diet is moderately low in carbs and emphasizes consuming macronutrients from whole plant foods, lean proteins and healthy fats.

Here is a closer look at the CrossFit diet, including what to eat and what to avoid.

What to Have Before Cross Training


1. Low-GI carbohydrates

You need plenty of carbohydrates before any type of workout — especially if it’s as strenuous and physically demanding as cross training — as they can be most efficiently metabolised by the body during exercise to provide energy. In fact, a recent expert panel report published in Nutrition Today concluded that carbohydrates were “indispensable” to an athlete’s diet.1

Glycaemic index is the ranking of carbohydrates in relation to how they affect blood sugar levels. It’s generally agreed that carbohydrate sources with a low glycaemic index are a better choice, as they provide a more sustained release of energy and therefor a steady blood sugar level, rather than a spike and crash.

Examples of carbohydrates with a low glycaemic index:



  • Oats and muesli
  • Brown rice
  • Pasta
  • Sweet potatoes
  • Whole wheat or mixed grain bread
  • Chickpeas, butter beans, lentils

You should aim to eat these carbs at least an hour or two before your session, in order to give your body a chance to digest them properly.

2. Protein

It’s pretty well known that protein is a must-have for post-workout nutrition, as it’s vital for building and repairing muscle. However, what’s not quite as well-known is that it can be just as beneficial to have protein before your workout too.

Recent research has shown that consuming protein both pre- and post-workout is better for stimulating muscle growth.3

Good sources of lean protein include: 



  • White fish
  • Poultry
  • Lean beef mince
  • Low-fat cottage cheese
  • Egg whites
  • Tofu
  • Chickpeas, beans and lentils
3. Beetroot

Beetroot probably isn’t what immediately springs to mind when you think of pre-workout snacks, but it’s recently gained popularity within the sports nutrition world for its unexpected performance-enhancing effects.

This comes down to the fact that beetroots have high levels of nitrates — a compound that has the effect of increasing blood flow to muscles. One journal study concluded that consumption of whole beetroot improves running performance in adults,4 perfect for helping you smash hero workouts like ‘Murph’.

4. Caffeine

Okay, so you’re probably no stranger to the perks of caffeine, but did you know that when it comes to exercise, its effects go far beyond just ‘waking you up a bit’.

Studies have shown that it can delay fatigue and increase power output, as well as improve concentration and alertness5,6 — making it a pretty invaluable addition to your pre-workout routine.



What to Have After Cross Training

1. Protein — with a high-carb content

As touched upon before, protein should definitely be your go-to after exercise if you want to support muscle growth. This is because you need to achieve what’s called a “positive net protein balance” which in turn promotes tissue growth, otherwise known as “anabolism”.

However, a study from the Strength & Conditioning Journal found that consuming protein and carbohydrates immediately or shortly after training “enhances the anabolic response” to resistance exercise.

Therefore, it seems like for the best muscle gains, you should be combining the two.

Good sources of protein that contain carbs too:
 


  • Chickpeas
  • Lentils
  • Butter beans
  • Kidney beans
  • Haricot beans
  • Black-eyed beans
  • Quinoa
2. Milk

Despite being traditionally viewed as a relaxing bedtime beverage, or, if you’re American, the perfect accompaniment to a plate of cookies, a good old glass of milk might actually be a great after-training choice too.

Research has found that the proteins found in milk make it an effective drink to support greater muscle mass accretion, strength gains, and even fat mass loss.


3. Eggs

Eggs aren’t just a good source of protein, but they’re also particularly high in the essential amino acid, leucine, which research has found plays a key role in promoting muscle growth1 and recovery.

This makes them an ideal post-workout food to go for after a tough cross training class.
 


4. High-GI carbohydrates

After exercise, you need to replace muscle glycogen that you’ve used up — just think how much you’ll have burnt through during those killer sets of overhead squats and pull-ups.

Studies have found that the quickest way to replenish glycogen stores during the first 24-hours of recovery is by eating foods with a high glycaemic index10 — and who needs to be told twice to eat a load of potatoes and bread?

Examples of carbohydrates with a low glycaemic index:



  • Potatoes
  • White bread
  • Short-grain rice
  • Cereals like cornflakes
  • Fruit
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Tuesday, February 26, 2019

Eat These 16 Muscle Building Foods For Best Results

Ready to build some serious muscle? You’d better be ready to eat like it.

All the squats and bench presses in the universe won’t get you very far unless you’re consuming muscle-building material—and that means lean, rich, complete protein.
Prioritize these 16 protein-rich foods, and you’ll make sure your body has everything it needs to capitalize on all your hard work in the gym.




#1. Whole Wheat Bread

Is bread helpful? Yes, they are. Whole wheat bread is packed with nutrients and vitamins. They also have quite high-calorie content which will help you in gaining mass. Most of all you have many options in bread. Consider the one that has the highest nutrient content.

#2. Butter

Butter is mostly known for its high-calorie content. It is a great choice if you wish to bulk up. It helps in elevating testosterone level. Peanut butter contains a large amount of protein. If you are working out on a regular basis you will not get obese even though you consume large chunks of these muscle building foods or best supplements.

#3. Cheese

You will find a variety of options when you will go for cheese. The fermentation process makes it a good source of vitamins. The best among the variety is cottage cheese. In addition to being a good source of protein, it has high-calorie content.

#4. Red Meat

Red meat contains vitamin B3 and good cholesterol. They help a lot in gaining fat, therefore they are considered an important component of bodybuilding. Apart from helping in gaining muscle, it is also a good source of zinc and iron.


#5. Whole Fat Milk

Whole fat milk is important if you are planning to build those muscles. It is a source of a lot of calories, vitamins, and minerals. It will help you in growing and staying healthy. You can also mix supplements with it to double its power.

#6. Avocado

Avocado super fruit contains fat and is a good support for bulking up. It is a good source of antioxidants and vitamins which improve your overall health apart from providing a lot of calories. Fruits are considered the best muscle building foods.

#7. Chocolate

Chocolate lovers will not face any problem in bulking up. They are full of antioxidants and calories. A small bar of chocolate contains many calories which will help you in bulking up.

#8. Dried Fruits

Dried fruits are high-calorie food. Adding them to your meal will increase the nutrition value of your food. Nuts should be consumed in limited quantity because of high-fat content in them. They also act as antioxidant and help in detoxifying the body. They make your immunity system strong and reduce stress.


#9. Potato

Potatoes are probably preferred for their calorie and carbohydrate content. They do not contain fat or cholesterol. Carbohydrates are known because of their energy source. The micronutrients present in potato help one in improving their capacity of gaining muscle.

#10. Salmon

Fish is highly recommended for people who are aiming to bulk up. Salmon is full of healthy fats. It also takes care of your health.

#11. Whole Eggs

Whole eggs are rich in calories and proteins too. They are an important part of healthy workout meals. Eggs are a source of healthy fat and consuming them in a proper quantity will help you in getting the desired shape. Get the benefits out of these muscle gain foods by consuming them in any way you like.

#12. Shrimps

Shrimps have high protein content. They are packed with vitamins and minerals. Shrimps are low in calories. They will help you in bulking up and certainly protect you from many diseases as well. It contains amino acids and Omega-3.


#13. Fruit Juice

Fruits are an important source of vitamins and minerals. They might not be high in calories but they will help your body in a flourishing and be functioning properly. Adopt them as an important part of your diet.

#14. Healthy Oil

Oils such as olive oil or coconut oil are quite good for your body as they contain the perfect amount of calories that one would require to bulk up. Prepare your food by using these healthy oils and you will not have to eat too much for bulking up.

#15. Rice

Rice is a popular grain which will help you in bulking up. It contains amino acids and proteins. Include them in your food directly or indirectly to get the best out of them.

Try out these muscle building foods and gain mass within no time. Pair them up with a proper workout routine. Consume them in healthy quantity. Stay fit stay healthy.



#16. Eggs

Eggs have been vilified for years as artery-clogging foods. But further research into the role of dietary cholesterol and heart disease shows that for most people, the two are not linked. Eggs have since returned to the spotlight as a health food, especially for building serious muscle. The cholesterol found in eggs yolks serves at the scaffolding for steroid hormones, and the ½ a gram of leucine in each egg is like throwing gasoline on your muscle-building fire.
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Wednesday, January 30, 2019

Bodybuilding diet plan : Quality Protein !

If you are considering on taking a bodybuilding diet, here are a few things you have to accomplish before you try to gain body mass: You have to eat quality protein

ou will gain fat and muscle at the same time. Healthy first and tasty second.
The three rules are the general guide of a person who is into bodybuilding. When one is planning on changing his lifestyle into something healthier, it means he has to drop most of the junk and exchange it with healthy foods. For example, try to eat a gram of protein for every pound of your body weight.
This can be found in chicken, fish, protein powder and lean red meats. It may be irritating but you must be used to the fact that in bodybuilding, muscle and fat are gained simultaneously. In order for you to add more muscle, you have to eat more. The unfortunate thing about this is that eating more equals more calories. What are the chances you will be eating the right amount of food you need to begin with. Chances are you will be eating less of what you should take in to begin with. Do not worry.




If you are determined to gain weight then you also have the motivation to lose the unwanted fat. It is also a sacrifice you must have to make. Whatever is tasty may also be unhealthy. So if you are planning a bodybuilding diet, you have to sacrifice what is tasty. But we’re not saying that it’s plain chicken and brown rice all the time. Well, yes, sometimes but that does not mean you can’t have some treats once in a while. All you need is a little creativity. For examples, spices have few calories but lots of taste.

By using lemon pepper and a little barbecue sauce with a pinch of celery salt, it will definitely be tastier. Here is an example of what a bodybuilder’s diet plan looks like: For breakfast, seven scrambled eggs, specifically 6 whites and 1 whole, a cup of non-instant oatmeal, coffee and apple juice. For snack, a small glass of water and a protein shake. For lunch, a can of tuna, two slices of what bread, a spoonful of sweet relish, a dash of celery pinched with salt and a glass of water. For snack, a glass of water and a protein shake. For dinner, a baked or boneless chicken breast, a serving of green peas, a serving of brown rice and a large glass of water. Before going to bed, a small glass of water and a protein shake.

Water is very important to the body builder. Try drinking a gallon of water each day. If you can, drink two gallons. It is quite important that the bodybuilder is dehydrated most of the time. An indication is the urine being yellow or clear. Water flushes out the toxins in the body and the free radicals that are generated while working out in the gym. It is the preventive medicine you need in your lifetime.

Now let’s say you’re travelling. It may be harder for you to stick with your diet, because the food you’re used to eating may not be available in where you are going. Therefore, it’s your responsibility to stay healthy even when you are on the road. Let’s say you had to stop at a fast food to grab a bite. It’s hard to do this but learn to control yourself. Eat healthy. Do not get soft drinks or candy bars.
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Saturday, January 5, 2019

Carb Cycling for a Leaner Physique…

When your goal is to build a worthy physique it must be done correctly or the final results will be underwhelming.

Average people do average things and the average person does the same old dance when they are trying to lose fat.  They eat dramatically less and exercise dramatically more.




Sounds good on the surface right?The problem with this tremendously flawed game plan is that you essentially end up sacrificing your total physique just to see the scale move down.

I have seen many a bodybuilder drop down for a contest only to sacrifice precious muscle and size.  When they show up on stage they look depleted and flat.

While there is nothing wrong with losing excess weight to get cut up, it all comes down to how you do it.

Consuming a low-calorie diet and exercising excessively leads to a smaller, weaker, and less muscular version of yourself.

Yes, you will have lost weight but now you look like Francisco Flaccid and it just doesn’t have to be that way.

With everything in life, there is a solution.  Whether you are an athlete, a bodybuilder, or an office worker the best way to lose fat, protect your performance, and retain your hard-earned muscle is to cycle your carbohydrate amounts based on your activity for the day.

How does Carb Cycling work ?

Carbohydrate cycling is the practice of lowering carbohydrates for a period of time, (three days is often used) and then bringing your carbs back up for a day. This is done as opposed to just keeping your carbohydrate ratios the same day in, day out.

For the sake of simplicity we’ll assume that we need 3000 calories a day for maintenance at a weight of 200 lbs. If we want to lose fat, we obviously should create a calorie deficit. A deficit of 500 to 800 calories a day would be a good start.

For maintaining muscle mass it’s recommended to keep our protein intake high or 1.3 to 2 grams of protein per pound. This means that we should consume 260 to 400 grams of protein a day.

We will place our high and moderate  carb days on workout days, “no carb” days on rest and cardio days.

– Using an upper/lower split the carb cyclyng method would look like this:

1.Monday – Upper body (moderate carb day)

2.Tuesday – rest/cardio  (“no carb” day)

3.Wednesday – Lower body (moderate carb day)

4.Thursday – rest/cardio   (“no carb” day)

5.Friday – Upper body (high carb day – refeed)

6.Saturday – rest/cardio  (moderate carb day)

7.Sunday – rest (“no carb” day)
Low carb day:

Protein 270 g  (1080 calories)
Carbs    50 g    (200 calories)
Fat       80 g     (630 calories)
total:               2000 calories

Moderate carb day

Protein 270 g  (1080 calories)
Carbs   200 g   (800 calories)
Fat      70 g     (630 calories)
total:               2510 calories

High carb day – refeed day

Protein 270 g  (1080 calories)
Carbs   450 g  (1800 calories)
Fat      70 g     (630 calories)
total:               3510 calories


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