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.
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.
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.
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.
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!
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.
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.
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.