All details about how to gain muscles
Your body is a machine that constantly reinvents itself.
Every minute of every day, it breaks down its own tissues and replaces them with new stuff it 4 from a combination of the food you eat and recycled material it scavenges from other tissues.
No matter how old your Facebook profile says you are, your component parts are considerably younger.
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Even your bones replace themselves every 10 years. By that standard, your muscle cells, with an average age of 15 years old, are the adults at the party.
Your workouts will cause the protein in your muscles to break down and build up much faster than it does in ordinary circumstances.
In fact, when you work out with the goal of becoming more awesome than you are now, the entire point is to get that protein to turn over. But it only helps if you end up with more than you had when you started.
THE 14 BEST LEAN-MUSCLE BUILDING FOODS
1. BEEF (FROM GRASS-FED CATTLE)
Beef is important for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content.
Beef from grass-fed cattle have much higher levels of conjugated linoleic acid (CLA) than conventionally raised cattle, which gives you a boost in shedding body fat and building lean muscle.
A good source of betaine, also known as trimethylglycine, this nutrient not only supports liver and joint health, but also has been shown in clinical research to increase muscle strength and power.
Beets also provide an NO boost which can enhance energy and aid recovery.
3. BROWN RICE
A slow-digesting whole grain that provides longer-lasting energy throughout the day and during workouts.
Another good fruit that can actually help to boost muscle growth, strength and endurance, especially when eaten before workouts.
Due to its relatively low fructose content, this melon is one of the few fruits that is actually a fast-digesting carb. That makes it a good carb to have first thing in the morning after a long night of fasting and one of the few good fruits to eat after workouts.
6. COTTAGE CHEESE
Rich in casein protein, cottage cheese is a great go-to protein source, especially before bed.
Casein protein is the slowest-digesting protein you can eat, so it prevents catabolism while you fast during the night.
Eggs are known as the perfect protein, but their ability to boost lean muscle and strength gains isn’t due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found.
8. MILK (ORGANIC)
Milk contains both whey and casein and is rich in the amino acid glutamine. Organic milk has about 70% more omega-3 fatty acids than conventional milk.
A complete protein in addition to being a slow-digesting carb, quinoa has been linked with an increase in insulin-like growth factor-1 (IGF-1) levels, an important factor associated with lean muscle and strength gains.
Spinach is a good source of glutamine, the amino acid that is important for lean muscle growth.
The specific polyphenols in apples help to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer.
Other research also shows that these polyphenols can increase fat burning as well. That’s why it’s a good idea to make apples a pre-workout carb source.
12. GREEK YOGURT
Like plain yogurt, Greek yogurt starts from the same source: milk. Greek yogurt, however, has more protein (a whopping 20 grams per cup) and fewer carbs (9 grams per cup) than regular yogurt (16 grams protein and 16 grams carbs per cup). It’s also a good source of casein protein.
13. EZEKIEL 4:9 BREAD
Ezekiel bread is made from organic sprouted whole grains. Because it contains grains and legumes, the bread is a complete protein, which means it contains all nine of the amino acids your body can’t produce on its own—the ones needed for lean muscle growth.
14. WHEAT GERM
Wheat germ is rich in zinc, iron, selenium, potassium, and B vitamins, high in fiber and protein, with a good amount of branched-chain amino acids (BCAAs), arginine and glutamine.
This makes wheat germ a great source of slow-digesting carbohydrates and a quality protein that’s a perfect food before workouts.
THE LEAN-MUSCLE ONE-WEEK MEAL PLAN
The following plan is designed for a person weighing 140 pounds. When trying to gain lean muscle during a rigorous exercise program, a good rule of thumb is to shoot for an intake of about 13-15 calories per pound of bodyweight, so adjust up or down depending on your weight.
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