In the first edition, I brought you Seven Muscle Building Superfoods, that focused predominantly on high quality protein sources, for protein synthesis and nitrogen retention, as well as some anti-estrogenic vegetables. Today’s offering is a little different.

1. Quinoa is known as the South American king of grains. Quinoa is higher in fiber and protein than both rice or oats, and tastes a lot better as well. Another great thing about quinoa is that it is gluten-free. When you are shopping for this grain, be sure to buy the whiter grain, as it’s better in quality. Eat it post workout, with meat & spinach.

2. Oats reduce cholesterol, and provide you with low-gi carbs for energy, and are also high in soluble fiber. When buying oats for oatmeal, be sure to get the slow cook variety, as the quicker option has most of the fiber removed, and is no longer a low glycemic index carbohydrate source.

3. Tomatoes are high in lycopene, which helps to prevent cancer. The lycopene in tomato paste is actually four times more bio-available than it is in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil as a post training meal to get a great start on recovery.

4. Oranges are loaded with natural vitamin-C, which help to fight diseases, as well as magnesium to lower blood pressure, and anti-oxidant beta-carotenes. Don’t get your vitamin-C by drinking processed orange juice, which can have added sugars, and is devoid of many of the benefits of a whole orange. Eat fresh oranges, or if you prefer juice, try making your own.

5. Apples are very high in pectin. The pectin in apples aides in weight loss by increasing satiety. Apples are also the strongest source of anti-oxidants after cranberries, providing you eat the peels. Unfortunately apples are also one of the most pesticide contaminated fruits. It is best to consume organic apples when the option is available. If not, minimize your exposure to pesticides with a thorough washing.

6. Carrots and their huge vitamin-A content improves eye-health, and especially night vision. Carrots are also rich in fiber, are low-calorie and taste good, even raw. Sometimes off-limits for the habitual low-carber, carrots can provide the sweet taste you are missing when opting for a ketogenic type of diet, with minimal calories.

7. Water is a ‘nutrient’ we often neglect when seeking a lean and muscular body, but your body holds water if you don’t drink enough of it. Drinking water prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a water filter to keep your water free from impurities at a very reasonable cost.

8. Green tea is a strong antioxidant, and a natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar, as well as circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabag kind.

Happy Lifting!

This article was researched and written by Matt Taylor

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