Wednesday, May 17, 2017

Protein is a muscle builder !

Muscle mass is a common attribute that many people are after. Did you know that lean muscle has an impact on your overall body composition as well as your metabolic rate? Well yes it does, and a positive one at that. Stop trying to be less and start trying to be more! More muscly that is !
Eating foods that increase your muscle mass is important for changes to occur however, as a personal trainer, most of my clients exhibit a similar behavior: they train hard, but they don’t give a damn about nutrition. So the time and effort they spend on training is wasted. Why do they sabotage their own success? Because they think nutrition is complicated and want to avoid the topic.
Why would you want to ignore the one thing that you have complete control over? Well maybe because you have the control and just don't know what to eat or how to make healthier choices. Or maybe it's because you don't want to be that accountable to yourself. What ever your reason, nutrition is #1 to weight loss. Let's compile a list of foods that are great for muscle building and you don't even have to lift!
-Chicken- skinless chicken breast
Chicken is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. It can be made into so many different dishes from grilling, baking, and making a crock-pot meal you can't go wrong.
-Lean Beef
Lean beef is loaded with building including iron, zinc and B-vitamins. More importantly, it provides your body with high quality protein and a high level of amino acid that works with insulin to promote muscle growth.
-Eggs
Eggs contain high quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. I have found that eating egg whites and whole eggs helps me get the essential fats I need along with a lot of good lean protein.
-Cottage Cheese
It's a form of casein protein which means it's slow digesting that is perfect for muscle repair and maintenance. I love mixing cottage cheese with salty foods like salsa and cucumbers or making it sweet with fruits.
-Oatmeal
Oatmeal is an great source of carbohydrates due to both its low glycemic index (GI) value and the fact it is minimally processed. Plus its a ton of volume and it has a lot of fiber that keeps you full. I love making oats with zucchini along with some protein powder for a great morning post workout meal.
-Healthy fats
Fats play an essential role in hormone production (testosterone and growth hormones), which helps drive muscle growth and strength gains. In addition, fats are needed for many important maintenance functions of the brain. You can find them in salmon, other fishes, nuts, leafy veggies, oils such as flaxseed, avocados, and seeds.
-Get your fruits and veggies in
Fruits and vegetables are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. They also provide tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Because they are water based your body love the micro-nutrients that gets to keep everything functioning at an optimal level!

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