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July 11, 2013 by PositiveMed
10 Foods that Pack on Muscle
The big secret for enhancing your ability to build muscles is the right type of food, of course strength training is still a must
if you are aiming to create a lean, muscular physique.
Select high quality proteins, fats, and carbohydrates and definitely ditch junk food for better and faster results.
Many healthy foods help you put on lean muscle, but these ten are easily incorporated into any diet.
Poultry
Some sources of protein can be high in saturated fat, too much of which can cause fat gain and raise your cholesterol
levels. Chicken breast and lean turkey are lean sources of protein with minimal saturated fat.
SALMON
Its swimming with high quality protein and omega-3 fatty acids, which can decrease muscle-protein breakdown after
your workout, improving recovery. To build muscle you need to store new protein faster than your body breaks down
the old stuff.
Oatmeal
Oatmeal is high in fiber, which makes you feel fuller longer. When training to build muscle, you need to consume about 55
to 60 percent of your calories from carbohydrates to fuel your workouts.
ALMONDS
Almonds are one of the best sources of vitamin E, a potent antioxidant, that can help prevent free-radical damage after
heavy workouts. The fewer hits taken from free radicals, the faster your muscles will recover from a workout and start
growing.
Yogurt
Plain, low-fat yogurt provides your body with the essential bone-building mineral calcium, eating yogurt may help you
lean down due to the high content of a specific amino acid called leucine.
OLIVE OIL
The monounsaturated fat in olive oil appears to prevent muscle breakdown by lowering levels of a sinister cellular protein
linked with muscle wasting and weakness.
Whey
Whey protein powder comes from the liquid leftover during the cheese-making process. This protein source is easily
digested and contains all the amino acids you need to help build muscle.
Cottage Cheese
Cottage cheese contains a mixture of whey and casein, the two proteins found in milk. These two proteins help stimulate
muscle growth.
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COFFEE
Fueling your workout with caffeine will help you work longer, it is believed that caffeine directly stimulates the muscles.
Skip it if you have a history of high blood pressure, though.
Eggs
Eggs are rich in the amino acid tryptophan which helps you get a restful nights sleep, and also contains about 6 grams of
protein each.
Adequate rest is essential to muscle growth as it allows your body to repair. Eggs also provide numerous vitamins,
minerals and the antioxidant lutein to support eye health.
http://www.livestrong.com/article/520247-eight-foods-that-pack-on-muscle/
http://www.menshealth.com/nutrition/muscle-building-foods
To i mprove these recommendati ons, Regi ster for Outbrai n

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