Saturday, May 11, 2013
Best muscle foods
When it gets to eating right, especially when it gets to building rock solid muscle, it is always best to go with the best food imaginable.
there are a lot of foods out there that can build muscle, but here are a few that are guaranteed to pack on solid weight.
1 large egg has about 6.2g protein, 0.3g Carbohydrates, and about 4g fat, has 9 essential amino acids, high in Vitamin D and vitamin B12. The branched-chain amino acids, Isoleucine, Leucine and Valine, which help build mass.
2. Fish ( Salmon )
High in Protein, healthy fats and also kilojoules. 1 x 85g ( 3oz ) of Salmon has about 20g protein ( lean ), and about 10g healthy fats, and omega 3 essential fatty acids, these fatty acids helped keep inflammation low, which will make recovering from training easier.
3. Beef ( lean cuts such as sirloin )
1 x 85g Sirloin Steak has about 26g Protein
, 150 calories ( 630 kilojoules ). Packed with B12 for healthy red blood cells, Creatine, and Zinc which supports the immune system.
Has about 5g protein, and 20g carbs per 85g serving, it is also low in fat, sugars, and is high Thiamin, Magnesium and Phosphorus, and a very good source of Manganese.Thiamin - also known as Vit B1 is really excellent for maintaining energy. Magnesium - plays an important role in protein synthesis, and prevent cramping.
5. Spinach ( it worked for Popeye )
Spinach - only has 1g protein, and 1g of carbs, but it is not these macro nutrients you are after when it gets to adding Popeye's favourite food to your grocery list. The Vitamin and Mineral content of this famous green vegetable is what is important here.
Here is a list of those vitamins and minerals:
Niacin, Zinc, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper, Manganese.
1 cup chopped yields about 3g Protein and 6g Carbs, but again its the vitamin and mineral content you are after. It is low in fat, and cholesterol, and really excellent immune system booster because of the Vitamin C it has.
1 large apple can have up 1g protein, 30g carbs, and about 116 calories. A apple is low in fat, sodium, and Cholesterol, but high in Vit C, and a good source of dietary fibre.
8. Peanut butter
2 tbsp. peanut butter can contain up to 8g protein, 6g carbohydrates, 16g healthy fats, and about 188 calories, it also a good source of Niacin, and Manganese.
1 cup of lentils yields about 18g protein, and about 40g carbs and about 230 calories. It is very low in sodium, fat, and cholesterol, and packed with folate, fiber, manganese, and iron.
A 180g of this miracle food cooked contains about 8g protein, 39g Carbs, 4g fat, and about 222 calories, it is also packed with Calcium, Vit A, Vit C, Thiamin, Riboflavin, and Niacin. It is also famous for containing all 9 essential amino acids.