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The quest for a definite body and "iron
health" is the consuming dream of many people. The University of
Connecticut, USA, unveiled new findings on nutrition and listed eight foods
that work on muscle development faster and healthier. Find out what they are
and what their benefits are:
Egg with yolk
Rich in protein: this is the
food with the highest biological value. It is known that meat protein is more
efficient for muscle building, but the yolk, in addition to protein, contains
vitamin B12, which is needed to lower fat levels and help muscle contraction.
Attention: consume eggs with yolk, but discard the fried ones, because each one
has 120 calories.
Yogurt
It has essential amino acids in high
percentages and it is decisive in the muscle growth, because it combines
protein and carbohydrate in ideal doses. One cup provides 10% of our daily
protein requirement. The fruit version is even better because it boosts insulin
levels and is essential to reduce the protein loss that usually happens after
exercise. Attention: choose the versions without sugar or sweetener, as these
ingredients decrease the action of lactobacilli and also the vitamin content of
the B complex.
Salmon
Highly protein, has large amounts of
omega-3 - a fat that helps in the recovery of muscle mass. Consumption is
indicated three times a week and to take better advantage of nutrients prepare
the fish at low temperature and avoid overcooking.
Red meat
Is the number 1 food in amount of
creatine - essential nutrient for muscle building. In addition to creatine, it
still has iron, zinc, niacin and vitamin B12, which are also indispensable for
optimal results.
Olive oil
The monounsaturated fat omega-9,
present in olive oil, has anti-catabolic action, ie acts against inflammations
that cause muscle wasting and weakness. Consume one to two tablespoons per day
and can be in salads and also for cooking. Attention: Each tablespoon counts
110 calories. Watch out!
Almonds
Rich in vitamin E is the best form
absorbed by the body and a potent antioxidant, which can help prevent the
damage caused by free radicals after training.
Water
80% of the muscle mass is composed of
water. A decrease of 2%, due to perspiration or lack of intake, is already
capable of impairing performance. A study in Germany shows that the more
dehydrated the body is, the slower it will use protein to build muscle.
Attention: the ideal is to drink small goals every 10 minutes.
Coffee
It is an excellent option to give more
energy during anaerobic activity (which does not use oxygen), as in the case of
bodybuilding. Caffeine improves performance, concentration and mood, and
increases the use of body fat to generate more energy. It is advisable to take
up to two coffees a day, or ask the doctor to prescribe a capsule formula. Attention:
anyone who suffers from an ulcer or any type of heart disease, the drink is
advised against. And too much can also cause insomnia, so avoid taking the
night.
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