1. Whole eggs
On another day, another article promotes the benefits of eggs. These golden orbs contain large amounts of the amino acid leucine, which is necessary for muscle recovery after exercise. Whole eggs are especially congenital to protein. In fact, a study published in The American Journal of Clinical Nutrition showed tha eating whole eggs after exercise leads to a 40 percent more muscle building response than eating egg whites alone.
Nutrition secrets of the world champion bodybuilder
In addition to the big help from whole protein (about 20 grams per 100 grams), salmon contain a high content of omega-3 fatty acids EPA and DHA, which improve the division of nutrients by reducing inflammation. e. Just try to avoid reheating it in the office microwave.
Muscle Building foods
If your goal is to build soft green muscles, then soybeans are your most reliable option. Unlike other plant sources of protein, these small legumes contain all nine essential amino acids, making them an essential vegetable food. Made from tofu, , and most vegetable substitutes for soybeans, which includes about 36 grams per 100 grams.
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Fruit is not your typical bodybuilding fare, but an exception can be made for pineapple. It is the only food known to contain an enzyme that digests protein. Fun fact: Pineapple is often uncomfortable to eat becausedigests the skin from inside your mouth. In addition, its anti-inflammatory properties will help relieve pain after exercise, tenderness, and swelling.
5. Greek yogurt
In addition to being packed with fast-digesting whey protein and casein digesting slowly – about 10 grams per 120g – Greek yogurt is a source of vitamin D, which helps your body absorb calcium and phosphorous. Calcium is necessary for muscle cramps, while phosphorous is needed to create ATP (the form of energy your body uses). According to Baylor University research, a mixture of whey protein and casein is the perfect combination to increase lean mass.
Your co-workers may not thank you, but your biceps will. In a study published in the Journal of Nutrition, garlic was shown to increase testosterone and lower cortisol in mice on a protein-rich diet. How? It’s all about a compound inside garlic ca, which reduces the amount of “stress hormone” that pumps around your body. Cortisol competes with testosterone in your muscle cells, so reducing stress leads to better gains.