How to feed your muscles? The broad question with complex answers to the uninitiated. Pineapple red pepper through anchovies and deer meat, MensHealth.fr has selected thirty some food interests to develop your muscles.
1) Pineapple:
Packed with bromelain, an enzyme that digests protein, pineapple is also very effective to reduce inflammation of the tissues and muscles. So this is a perfect snack after a weight training session.
2) Sunflower seeds:
In addition to being an excellent source of protein, these seeds are full of good nutrients for your biceps, such as vitamin E, an antioxidant that can prevent free radical damage caused by the year. You hungry? Eat a handful.
3) Mackerel:
Omega 3 is good for muscles, especially when they come from fat fish. They reduce the breakdown of proteins caused by exercise. To build muscle you have to store new protein faster than your body burns. Mackerel is one of the most fish rich in Omega 3.
4) Olive oil:
Olive oil is liquid life! The monounsaturated fat in it stops the muscle tissues collapse and can also protect your joints. Exactly what you need after your workout!
5) Soy
Nothing to do with the Mungo bean sprouts, mistakenly called “soybean sprouts” real Soy is one of the best sources of vegetable protein. Poor fat, it contains all the essential amino acids in muscle development.
6) deer meat
The Lean meat of our four-legged friends is rich in protein and vitamin B 12 without which your body can use protein properly. Buy the trench to make burgers, unless you prefer to go to the nearest woods to hunt deer with bare hands … Uh, actually, no.
7) Coffee
The fastest way to the country “more muscles” (and incidentally to the toilet) is espresso. A study by the University of Georgia, caffeine improves endurance by easing muscle pain. Result: you can train longer!
8) Eggs
In addition to containing all the essential amino acids to build and repair muscles, egg yolks are rich in vitamin D needed for good health of muscle tissue. Perfect champions breakfast brekkie!
9) Organic grass fed chicken
Nothing is better for muscles that chicken protein! Creatine rich chicken increases muscle mass reduces fat and improves endurance. Make sure you buy meat fed on grass, richer in linoleic acid than that of ruminants fed hay.
10) Broccoli
Do not make a face: this small bonsai are full of vitamins C! A US study showed that high doses of vitamin C before and after exercise reduced muscle pain. Let them steam …
11) Turmeric
The Atlanta University researchers found that turmeric activated cell growth, facilitating the repair and development of muscles after injury.
12) The Milk Organic Whole
A glass of whole milk is rich in linoleic acid, which melts fat and preserves muscle, according to a study in the Journal of Nutrition. So leave the skim milk to your girlfriend …
13) Ginger
To prevent stiffness, season your meals with this inflammation reducer. A study in the Journal of Medicinal Food found that ginger is more effective in relieving muscle pain than aspirin.
14) Anchovies
You either love them or you hate them. One thing is certain, they are full of Omega 3. Furthermore, paste one under the desk of your boss a feeling of joy, which has undeniable virtues antidepressant whatever temporary …
15) Watercress
This super food is packed with iron, which reduces muscle fatigue caused by exercise intensity. Watercress is rich in vitamin C. To live dangerously: mix it with other salad leaves …
16) Quinoa
Forget the standard starchy, go for quinoa. That original seed of Peru is one of the few plant sources of complete proteins. In other words, it contains all the necessary amino acids to the body without the fat of the animal protein. This does not have much taste, but hey, you can not have everything!
17) Kiwi
Vitamin C is involved in collagen formation involved in keeping your muscles and joints strong and healthy. A normal sized kiwi contains about 74 mg of vitamin overkill.
18) Red pepper
Peppers are rich in vitamin C, a powerful antioxidant that participates in the healing of muscles by preventing free radical damage. Red peppers contain vitamin C 60% more than the green.
19) The Athena
This sesame seed paste is shielded zinc, a mineral that plays a role in cell growth as well as in the synthesis of DNA and proteins. On toast instead of butter in the morning, it’s perfect. Well, it sticks little teeth.
20) The turkey
bird festivals contain glutamine, an amino acid found in muscle tissue. Glutamine facilitates protein synthesis, and, therefore, increases muscle mass. Do not forget to baste the turkey during cooking or you may still be chewing on Easter.
21) Yogurt Probiotic
Probiotics increase the number of good bacteria in the intestines. It’s good for the digestion of proteins as well as for the absorption of other important nutrients to the muscles.
22) Ricotta
Cheese It, a friend of the pizza is made from whey protein, a food rich in amino acids that boost muscle growth. Add it to scrambled eggs for an omelet, use it in place of butter on toast in the morning, or mix it a little with fresh fruit.
23) Papaya
This juicy fruit contains papain, which reduces protein easily digestible components. Serve sprinkled with diced ginger and lime watered.
24) Spirulina
This is armored green algae nutrients! Composed of 65% protein, it is also a source of beta-carotene, an important antioxidant for muscle recovery after exercise. Add to your fresh juice in the morning. Pond water to drink is not quite the same thing, oh no …
25) The almond butter
almond butter adds the punch protein food. Very rich in magnesium, this food helps the muscles to contract. This is very good with salads or as a spread on the body of a woman …
26) Water
The muscles are 80% water. Keep them hydrated plays a key role in their development. Even a small degree of dehydration can significantly impair your performance and recovery.
27) Cucumber
Cucumber skin contains silica, an essential component of healthy muscle tissue.
28) Spinach
Your muscles need of greenery, including spinach, octocosanol source. This substance increases muscle strength and endurance. Spinach is also rich in vitamin E, a powerful antioxidant.
29) Cherry Juice
A study by the British Journal of Sports Medicine found that cherry juice reduces muscle pain and damage caused by prolonged exercise. The study also highlighted an improvement in muscle strength in people who drank cherry juice.
30) The wheat germ
This germ is not a virus but a very rich food. Thanks to its high chromium improves the absorption of carbohydrates by the cells of the muscles. Result: extra energy to be on top during your session. Wheat germ is also rich in arginine, an amino acid necessary for the production of nitric oxide which increases the blood circulation in the muscles.
