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.