Nutrition for Muscle Growth

-


Having defined, sculpted muscles starts way before you ever hit the gym. Muscle growth requires a formula. Along with lifting weights, you must drink plenty of fluids and eat the right energy-rich foods. This formula will fuel workouts, repair muscle tissue and help you sculpt your physique. Use the power food game plan below to help you reach your fitness goals!
  • Fruit and vegetables are the foundation of all healthy diets, providing fiber, vitamins, minerals and fluids. Vegetables even contain small amounts of protein.
  • Low-fat dairy provides high-quality protein, carbs and essential vitamins such as vitamin D, potassium and calcium. Some sports nutritionists recommend chocolate milk (with low-fat or skim milk) as a good workout recovery beverage. If you are lactose intolerant, you can try yogurt with active cultures.
  • Lean meat is thought to be a trigger for muscle growth. It is more than a great source of protein. It contains iron for oxygen transport to your muscles and amino acids like leucine, which can aid in muscle building.
  • Dark-meat chicken, compared to white meat, provides 25% more iron and three times the zinc for a healthy immune system.
  • Eggs contain all of the essential amino acids your body needs. Try eating one a day, including the yolk. Over half of the protein in the egg is in the yolk, along with other important nutrients like lutein for eye health.
  • Nuts -- unsalted and either raw or roasted -- are a good source of protein. They also contain vitamins, antioxidants, fiber and healthy fats.
  • Beans and whole grains are quality carbs that contain small amounts of protein for energy and muscle repair along with fiber, vitamins and antioxidants.

Popular posts from this blog

Get Physical!

-
Image
Want to do something special for yourself? Get physical!  Exercise is one of the most important things you can do for your health. Physical activity and exercise can have immediate and long-term health benefits. Control your weight, reduce your risk of chronic diseases, boost your mental power, increase your energy, all it takes is a minimum of 30 minutes a day, 5 days per week to enjoy these benefits. You can even add years to your life and  improve your quality of life ! Don't be overwhelmed! Try to be active for at least 10 minutes at a time without breaks.The benefits are yours for the taking!  Here are some ideas to get you started: Biking (Don’t forget the helmet!) Swimming Brisk walking Wheeling yourself in a wheelchair or engaging in activities that will support you such as chair aerobics It is always a good idea to see your doctor before starting your physical activity program.
Read more

Top 10 Ways to Get Heartburn Relief

-
Image
Making small changes in your diet and lifestyle are the best ways to treat the symptoms that come with gastroesophageal reflux disease (GERD). Here are some tips to prevent those symptoms from getting in your way! Eat small meals. A large meal remains in the stomach for several hours, increasing the chances for GERD. Distribute your food intake over multiple, small meals throughout the day. Relax when you eat. Stress increases the amount of stomach acid produced, so try to avoid eating when you feel stressed out. During your meal times, sit down and relax. Focus on chewing completely and enjoying the meal. Relax between meals. Try deep breathing, meditation, massage, tai chi, or yoga between meals or throughout the day to help with your heartburn. Sit up! For three hours after you eat, you should try to have good posture and remain upright. For example, don’t lay down or stay bent over for elongated periods of time after eating. Ditch the late night munchies. Staying away f
Read more

Bounce Back from Emotional Exhaustion

-
Image
Sometimes exhaustion isn't about being physically tired or in need of an emotional pick-me-up. You might experience times when you are just done for a minute. Coping with emotional exhaustion is a combination of recognizing it as natural and looking for specific ways to ease these feelings so you can eventually shift out of them. Increase your self-care. Has your self-care routine been off lately? Lean into it now and practice healthy discipline. Even if you don't think it will help, go through the motions—because it will help! Take your supplements, eat cleaner, do some light exercise. Connect with your body, that sacred container for your soul. Temporarily take some responsibilities off your plate. What would make you feel better right now, and is something simple and actionable? Can you take a mental health day from work and go sit in the park? Ask someone else to watch your toddler for the afternoon and write at your favorite bookstore cafe? Put off a household chor
Read more