Three large eggs give you 260 calories, 20 g protein, 1.5 g carbs, 17 g fat. The perfect protein, eggs are loaded with cholesterol, typically thought as an evil food ingredient, but in fact, full of positive benefits, such as testosterone level maintaining and the integrity of muscle cell membranes. People who ate 3 whole eggs a day plus following a strength training program produce twice the gains in strength and muscle mass than those who consume just 1 egg or no eggs per day. 641 milligrams per day of additional cholesterol from eggs decreases the amount of bad cholesterol particles associated with atherosclerosis. So have eggs on any regular meal.
Atlantic salmon provides you with 415 calories, 46 g protein, zero carbs and 23 g fat. It’s rich in the essential omega-3 fatty acids as well as eicosapentaenoic and docosahexaenoic acids.
People consuming higher levels of omega 3 fats report greater muscle strength than those taking it in lower levels. Omega 3 fatty acids enhance insulin sensitivity, which boosts muscle protein synthesis it means muscle growth and increases amino acid and glucose uptake. Omega 3s is readily burned for fuel, sparing muscle glycogen to keep your muscles bigger. Additionally, omega 3 has been found to blunt muscle and joint breakdown, as well as enhance their recovery. Omega 3 converts into beneficial prostaglandins- a hormone like substances that promote various processes in your body. Prepare salmon for lunch or dinner.
85% lean ground organic beef contains 390 calories, 50 g protein, zero carbs and 20 g fat. This meat is important due to its protein content, saturated fat and cholesterol, all of which provides high testosterone levels. Organic beef has much higher levels of omega 3 fatty acids and conjugated linoleic acid than conventionally raised cattle, because organically raised ones are primarily grass fed as opposed to grain fed. A healthy fat has been proven in different clinical studies to help shed body fat while helping to boost and strength at the same time your muscle mass. Eat beef while lunch or dinner.
A half cup of wheat germ provides 205 calories, 15 g protein, 28 g carbs and 5 g fat. White germ is rich in iron, zinc, potassium, and selenium and B vitamins and high in protein with a good amount of amino acids such as glutamine and arginine. Being high in fiber makes it a great source of slow digesting carbohydrates. White germ is great before exercising because it provides a good source of octacosanol- an alcohol that can increase your muscle strength and endurance, as well as increase the efficiency of the central nervous system. Consume it a half an hour before workouts and any time of day you want to slow digesting carbs. You can use it as breading on fish or chicken.
2 wedges of watermelon supplies 170 calories, about 5 g proteins, 45 g carbs, a g fat, approximately 2.5 g citrulline. Watermelon is one of the few fruits that are fast digested. This means it spikes insulin levels, making it post workout carb. The red flesh and especially the white rind of watermelon are full of the amino acid citrulline, which is converted to arginine inside your body and boosts arginine inside the body much better than taking arginine itself. Higher levels of arginine lead to higher nitric oxide levels and higher GH levels after exercising, both of which are critical for enhancing muscle growth and strength. Increasing NO levels after training means there’s more blood flow to your muscles, which will enhance recovery and aid muscle growth. Eat watermelon immediately after workouts.
Added to a protein shake it provides 35 calories, zero protein, 7 g carbs and zero fat. Pomegranate juicehas a potent antioxidant content, which promotes health and wards off a lot of diseases. Researchers have found that it is effective at protecting NO against oxidative destruction and enhances its levels in your body.