Surprising Muscle- Building Foods. Consistency is the most important factor in achieving your ideal physique. In the gym, it's about finding a program that delivers the results you want, then having the discipline to stick with it to the end. In your diet, it's all about getting enough protein, controlling the amount and type of carbs you consume, and avoiding things like refined sugars and artificial ingredients. But there's no reason to feel confined to a world of chicken breasts and brown rice. NOW Foods offers the best selection of dietary supplements, vitamins and minerals. GoNutrition® is the UK's fastest growing sports nutrition brand and supplies the cheapest whey protein. Four favorite high-protein vegetarian/vegan alternatives to soy, and a protein-packed vegan recipe that combines all of them. RELATED: Is pea protein the new soy? We are just your average family of health seekers living as natural as possible life in this crazy modern world and wanting to share some nice and very cool products. Since 1968, NOW Foods has been dedicated to empowering healthier lives. Still a family-owned company today, the NOW Foods corporate facility in Bloomingdale, Illinois. A diagnosis of Fatty Liver Disease can be a real downer, but it may hearten you to know that there are steps you can take to reverse this condition. Among the best muscle- building foods are some you may never have heard of, and others you may simply have overlooked, unaware of their anabolic powers. Here are 1. 5 of the most unlikely muscle- building foods: Get your grocery list handy and prepare to add some variety to your diet en route to bigger gains. Mackerel. Mackerel comes from the same family as tuna but has a higher omega- 3 content, which helps limit the chronic inflammation generated by intense hypertrophy- based training. Mackerel contains a variety of other nutrients, including large amounts of zinc, which is essential for maintaining testosterone levels. A 2. 01. 1 study found that adding zinc to the diet of hard- training athletes increased testosterone levels following exhaustive exercise. And a 2. 00. 7 study on the hormonal effects of extra zinc found that it can also prevent the decrease of thyroid hormones that results from intense resistance training. Beets. The nitrates found naturally in beets increase vasodilation and improve performance. A recent study published in the Journal of the Academy of Nutrition and Dietetics found that eating two medium- sized beets an hour and fifteen minutes prior to exercise improved performance, reduced the perceived level of exertion, and decreased the amount of oxygen that subjects' bodies needed to complete a workout. This . 3 Greek Yogurt. Greek yogurt is produced in part by straining excess liquid and carbohydrates from regular yogurt; the resulting concentrated product has twice the protein. Just check the ingredient list before you buy, though, as some companies like to cut corners by adding thickeners and gelling agents, such as pectin, in an effort to give inferior products that classic Greek yogurt taste and texture. The straining process used to create Greek yogurt results in a higher concentration of casein, a slower- digesting milk protein that provides the body with a steady increase in blood amino- acid levels. A 2. 01. 2 study published in Medicine and Science in Sports & Exercise showed that consuming casein before going to sleep provided an increase in blood amino- acid levels that was sustained throughout the night and yielded a 2. Depending on your calorie needs, you can use full- or reduced- fat Greek yogurt as part of your muscle- building efforts—but always reach for the plain version and avoid those with added fruit and sugar. Sardines. Tuna is popular for good reason, but when it comes to raw, muscle- building power, sardines are even better. Like tuna, sardines come canned and ready to eat; however, unlike tuna, which is most often packed in water or the less- than- appealing vegetable oil, sardines can be easily found in high- quality extra- virgin olive oil. Sardines also have 2. Moreover, four ounces of sardines pack 1. Omega- 3 fats, mostly known for their beneficial effects on heart health, also have anti- inflammatory properties and can help fight inflammation and joint pain associated with heavy, high- volume training. More important is their function in making leucine, an amino acid, more effective in its role as the catalyst for protein synthesis. Some research also suggests that omega- 3 fats can actually help older people overcome agerelated deficits in anabolism, making omega- 3s especially important for older lifters. Kimchi. The ability of kimchi, a traditional Korean dish consisting most commonly of fermented napa cabbage, onions, garlic, and spices, to improve your body composition has less to do with its scant calories than the way in which it affects other food you consume. Because kimchi is fermented, it contains beneficial bacteria that help with digestion and nutrient absorption. A 2. 01. 1 study published in Nutrition Research found that adding kimchi to subjects' diets for four weeks decreased waist size and body fat percentage while improving blood- sugar control. This makes kimchi a potential ally in warding off excessive fat gain during your mass- building cycles. The easiest way to include kimchi in your diet is to simply have it as a side dish with your meals. While you can find kimchi in the international section of most grocery stores, buy it from your local Asian market whenever possible—your dollar will go a lot further, allowing you to make kimchi a consistent part of your diet. Chocolate Milk. When you're out of protein powder, chocolate milk is your next best option after workouts. Chocolate milk naturally contains a blend of both fast- (whey) and slow- digesting (casein) proteins. The added sugars in the chocolate boost the total carbohydrate content of the drink, giving you more muscle- building calories and recovery- boosting carbs. Studies show that, compared with a traditional sports drink containing carbohydrates and electrolytes, chocolate milk is superior at resynthesizing muscle glycogen; stopping muscle breakdown through multiple channels; and kicking muscle growth into action by supporting muscle- protein synthesis at the molecular level. One additional anabolic advantage that chocolate milk holds over other post- workout drinks is the presence of antioxidants in cocoa that can help reduce the oxidative, stress- induced muscle damage that occurs after intense training, especially workouts that emphasize forced reps and negatives. Almonds. Almonds contain more protein and fiber than most nuts you'll find at the supermarket: One shot glass full of almonds contains 1. Almonds are also high in a naturally occurring type of vitamin E: alpha tocopherol, which is a more effective free- radical scavenger than the synthetic version found in most supplements. They also contain high levels of B vitamins—essential for energy metabolism—making them the perfect adjunct to any mass- gaining diet; research from City of Hope National Medical Center suggests that using almonds to increase calories over carbohydrates will yield better improvements in body composition. Vinegar. Shuttling nutrients toward your muscles and away from your fat cells is a key factor in developing a lean, muscular physique. Vinegar can help you do that. Animal studies show that the addition of vinegar to a high- carb meal causes more of those carbohydrates to be stored as muscle glycogen. The vinegar seems to act as a nutritional . In order to elicit the nutrient- partitioning effects of vinegar, you don't need much: Studies in humans show that the beneficial effects of vinegar on metabolism start to appear after just a two- teaspoon dose. Vinegar is the perfect addition to any salad, and goes well on green beans. Add vinegar to your first post- workout meal to maximize its glycogen- replenishing effects, then again at your last high- carb meal of the day so you'll benefit from the extra calories while still controlling insulin levels and the release of glucose into your body. Avocado. While avocados were once withheld from muscle- building diets due to their high fat content, we now know that they provide a unique combination of nutrients that makes them a near- perfect lean- mass builder. The average avocado contains 2. Research shows that substituting monounsaturated fat for saturated fat can shift fat gain away from the midsection. This will help keep your core looking and feeling tight during a mass phase, even if you gain some fat. Avocados can also improve the absorption of antioxidants known as carotenoids up to 1. Carotenoids are important nutrients for cell growth as well as for supporting a healthy immune system. Avocados are best eaten when they're slightly soft to the touch. If your avocado is ripening too fast, just put it in the refrigerator (if it's been cut open, drizzle the flesh with some lemon juice first) to stop the ripening process. Avocado can be eaten sliced in an omelet, mashed with salsa as guacamole, or with a spoon right out of the shell. Pea Protein. Whey and casein protein powders are popular because of their convenience, but also because of their high levels of essential and branched- chain amino acids. However, overuse of these proteins can actually lead to the development of a low- grade allergic response, so it's good to switch up your supplemental protein source every so often. Pea protein is highly digestible and, unlike many other vegetarian protein sources, does not contain any . In addition, pea protein contains all the essential amino acids, including high levels of branched- chain amino acids and glutamine, making it a true muscle- building powerhouse. Raspberries. Raspberries play several roles in building muscle. They improve digestive health so that the body is better able to extract all the nutrients from the food you're eating. They also contain the most fiber of any berry, packing up to 8 grams per cup. Maintaining a high- fiber diet as part of your hypertrophy plan is important—it . Research shows that antioxidants, like the anthocyanins found in raspberries, can boost your brain's sensitivity to leptin, an important hormone responsible for regulating your metabolic rate and insulin sensitivity. Kefir. Kefir is a cultured dairy product produced through the fermentation of the lactose found in completely lactose free, making it a viable beverage for people with lactose intolerance. Kefir also contains a unique mixture of probiotics and bioactive peptides that allow it to produce additional muscle- building benefits beyond those elicited by the 1.
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