In order to develop your muscles, you need to fuel them with a variety of proteins, carbs, fats, vegetables and fruits. Here are the best 9 foods that can help a Brazilian Jiu Jitsu athlete build stronger muscles.
Chicken breasts will give you 30g of proteins in 100g, and you don’t have to worry about getting too much unnecessary fat with that.
70% of your body is water. When it comes to muscles, that percentage is goes even higher and is 75%. This should tell you a lot about just how important it is to keep yourself hydrated, especially when you train as, without enough water, your muscle energy will be much lower.
One whole egg will provide about 6g of protein, usually divided 50-50 between the yolk and the egg white. In addition, eggs are also full of iron, calcium and zinc, making them one of the best foods for anyone looking to build their muscles.
Turkey is an amazing source of protein, as well as vitamins, minerals and selenium (helps prevent certain types of cancer). With that said, it is too bad people mostly remember it around the Thanksgiving or Christmas as it can offer so much more.
Popeye wasn’t crazy when he was popping all those spinach cans open to beat up Bluto and save Olive! According to a research conducted at the Rutgers University, the phytoecdysteroids that the spinach contains can help you increase your muscles by 20%. The only downside is that you would have to eat 1kg of it every day to get those results. Still, it’s well worth including spinach in your diet.
Beef is a great source of protein, whether grass or grain-fed. However, with grass-fed beef you get much more unsaturated fats (that’s the good stuff) vitamin E and about 400% more vitamin A than in your grain-fed beef.
You probably didn’t like broccoli when you were a kid, but you will grow to love it once you learn just how good it is for your muscles. Hey, mom didn’t lie! This also goes for other fibrous veggies like asparagus, peppers, onions, leeks, sweet corn and spinach (which got a special mention on our list). Just watch out that you don’t overcook your broccoli, or they’ll quickly lose their vitamin content. It’s enough to steam it for about 5 minutes or less.
Whey protein is full of amino acids, which in turn are important for building and maintaining muscles. What’s even better is that your body will be able to absorb this protein faster than most other, so keep it handy for after your training sessions.
For the end, here’s a little treat. Drinking chocolate milk will actually help in building muscles. That’s what a study from the International Journal of Sports Nutrition and Exercise Metabolism says at least. In other words, chocolate milk is not only delicious, but will help you train harder.
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