9 Perfect Foods For Our Body
Forget about high-protein cocktails in favor of these 9 perfect foods. Review all your power supply to integrate them.
1 – The sesame seeds
They are high in protein and contain all the essential amino acids that the body can not produce on its own and that you need. They must therefore be supplied by food. Combine both sweet and savory!
2 – The whey
All dairy products are capable of recovering a (variable) quantity of whey proteins. According to a study carried out at the University of Maastricht (the Netherlands), they are among the most effective in increasing protein synthesis, which in turn is more conducive to the formation of muscle mass. A little ricotta will do!
3 – Chicken breast
The perfect snack before a workout? Bread and chicken breast. Bread carbohydrates increase your insulin levels, slowing protein degradation; You consume less during the production of energy. There is more left for the reconstruction of the fibers.
4 – Brown rice
To gain muscle, increase your carbohydrate intake by one fifth. For this, add two cups of brown rice to your diet and consume it with a good source of animal protein.
5 – Shrimps
For effective mass intake, the protein intake must be consistent and frequent, every three hours. Shrimp, like many seafood products, have an excellent nutritional value: 21 grams of protein, 1 gram of carbohydrates, virtually no fat. Count 88 kcal per 100 grams.
6 – The mackerel
It is an interesting source of omegas 3, which, according to a study published in the Journal of Physiology , would promote the synthesis of muscle proteins and allow faster muscle growth and rebuilding. A study published in the journal Clinical Science showed that supplementation with omega 3 also reduced the feeling of post-training pain.
7 – Spinach
They are rich in nitrates, which, once degraded into nitrites, would improve the efficiency of your muscles. Nitrites with a vasodilatory action, their consumption would burn less oxygen during exercise … Eat 250 grams per day.
8 – The bread
This is for most of us the most regular source of carbohydrates. To gain muscle, make sure that 40% of your daily caloric intake comes from carbohydrates. This would be, according to a study conducted at the State University of North Carolina, more effective in pushing pig iron than a 100% protein diet.
9 – The cottage cheese
Leucine is one of the elements of the essential branched chain amino acids (BCAA) used as a source of energy for the muscles. According to a study carried out at the Metropolitan University of Leeds (England), it would increase its strength by 25%. The cottage is rich in it, so what are you waiting for?