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Thursday, 12 November 2015
Nr 226 5 Health Based Supplements to Build Muscles and 5 High Protein Foods You Can Eat to Build Muscle
1. Vitamine D :
Almost every cell in our body has a vitamin D receptor. Without enough vitamin D in the body, calcium cannot be absorbed. Calcium is essential for signaling between brain cells and also in the development of bones and teeth. Low levels of vitamin D may be associated with increased risk of cancer, low levels of immunity, increased inflammation, higher blood pressure, and the loss of muscle mass and strength.
2. Green stuff/Antioxidants :
Taking an antioxidant supplement can assist the body in ridding itself of free radicals. Free radicals are formed through natural human physiological processes as well as from the environment. They may be the result of diet, stress, smoking, alcohol, exercise, inflammation, drugs, or exposure to sunlight and air pollutants. Free radicals are also produced every time you breathe. While many types of free radicals can be formed, the most common in aerobic (oxygen breathing) organisms are oxygen-free radicals, often referred to as Reactive Oxygen Species (ROS).
Antioxidants can help the body deal with oxidative stress and also reduce the number of free radicals. This may help promote overall health and also aid in recovery. There are thousands of different substances that classify themselves as antioxidants. The most familiar ones are vitamin C, beta-carotene, vitamin E, coenzyme Q10, flavonoids and polyphenols, alongside many more.
3. Probiotics :
For your stomach to work properly it needs to have healthy bacteria. Probiotics help move food through your body. They help with irritable bowel syndrome, inflammatory bowel disease, infectious diarrhea, and antibiotic-related diarrhea. Probiotics also assist in things like skin health, prevention of allergies and colds, oral health, and urinary and vaginal health. Probiotics have been found to enhance synthesis of B vitamins and improve calcium absorption, and to keep balance of intestinal microflora.
4. Omega 3 :
Omega-3s help with anti-inflammation, improve brain health, lower blood triglycerides, enhance the immune system, lower the risk of chronic diseases, speed recovery, and influence all sorts of hormonal activity. They can also aid reduction of body fat and build muscle.
Fish oil is high in EPA and DHA. Fish oil is preferred by the body because it is simply mainlined into the system without needing to be converted. ALA (which is found in plants) can be converted into EPA and DHA. Therefore plant sources can be an effective source of Omega-3 as well.
5. Magnesium :
Over 300 reactions in the body rely on magnesium. Magnesium is needed to synthesize proteins, DNA and RNA. Magnesium plays a role in our metabolism, and cells use magnesium to transport calcium and potassium ions across cell walls. Maintaining healthy magnesium levels is important to critical processes such as nerve function, muscle contraction, and healthy bones. Magnesium can help you cope with stress and empower you to get a better night’s sleep.
5 High Protein Foods You Can Eat to Build Muscle
By now, you might be sick of hearing about this superfood. But for a vegan trying to bulk up, quinoa is a must. Not only does it give you 8 grams of protein per cup, but it’s also packed with nutrients like fiber, iron, magnesium, and manganese. And it’s a grain, so you’ll get both protein and carbs from one source. Since quinoa is super versatile, it’s really easy to sneak more of it into your diet. Try eating it for breakfast as an oatmeal alternative, topped with fresh fruit and hempseeds. And speaking of hempseeds…
Hempseeds are a great source of protein! According to Men’s Fitness, these little seeds pack in 13 grams for every ¼ cup. Hemp also boasts all nine essential amino acids along with a solid amount of magnesium, zinc, iron, and calcium. Greatist.com points out that these little seeds are full of omega‐3s, which will help elevate your mood and fight depression, keeping you motivated to work out and bulk up. Hempseeds are one of the easiest high-protein foods to incorporate on a daily basis. Add them to your smoothies, throw them on top of cereal, or sprinkle them over a healthy salad for an added punch of protein.
3. Green Peas
As Livestrong says, vegetables are a low‐calorie food, so it’s difficult to rely on them as your primary protein source while you’re trying to get bigger. However, when it comes to choosing the best veggies to optimize protein‐intake, peas should be your go‐to.
Green peas pack a whopping 8 grams of protein per cup, according to Fitness Magazine’s research on surprisingly high‐protein foods. They’re also a nutrition powerhouse, says WebMD, loaded with fiber plus vitamins A, B‐1, B‐6, C and K. Bring on the peas please!
Men’s Health has deemed these nuts one of the best protein‐packed foods to sneak into your diet, and for good reason! They contain a hefty 6 grams of protein per ounce (approximately one handful or 2 tablespoons of almond butter). Not to mention, there’s other nutrients like vitamin E, fiber, and B vitamins hiding in these bite‐sized snacks. Cooking Light points out that almonds even reduce heart disease ‐‐ so it’s difficult not to go nuts for this healthy vegan‐friendly option. Bring a bag of almonds with you to snack on throughout the day, or try smearing almond butter on toast with banana for breakfast or a pre‐workout snack.
Last but certainly not least: lentils! Countless sources, including Men’s Health and Men’s Fitness agree, lentils are an essential component of any protein‐filled diet, vegan or otherwise. Surprising as it may be, lentils contain 18 grams of protein per cup. Cited by Men’s Fitness as a top muscle-building food, lentils are also an easy way to get your carb fix with nearly 40 grams of protein per cup.