This is 2nd part of valuable information on best things you should have in your diet in order to achieve maximum from your muscle building routines. In this part I want to explain those foods that I believe must be included in diet plans of all serious athletes. If you want to ensure you get the best results possible from training, high quality diet is something you must have.
Olive oil: The potency of olive oil and its bioactive properties have been recently confirmed in research. Olive oil lowers blood pressure, improves blood cholesterol and promotes good fat metabolism. via the mitochondria in cells
by helping to release energy as heat. It has elements that provide powerful antioxidant and anti-inflammatory effects.ATTENTION: It is proved that processed olive oils do not contain the bioactive phenolics. However, virgin and extra virgin olive oils contain an abundance of these valuable compounds. So be sure the olive oil you use every day is virgin or extra virgin oil.
Lean red meat: This is question and kind of unsolved issue I must admit. While majority weight lifters do proclaim meat, especially lean red meat, as unavoidable ingredient in rich diet. But there are numerous studies that show opposite results too. I will leave this up to you. About meat you surely know a lot. But I must warn you do not overlook the negative effects meat eating on anabolic processes in the body and also on general health. My personal example shows that it is more than possible to build and keep massive muscle mass without meat as regular part of a diet. There are quite few great examples of vegetarian weight lifters, steel I'm fully aware that majority of people are not able or willing to experiment in this direction.
Cold water fish: Salmon, sardines and tuna fish all are just good. If you want to have protein-rich diet, you should make sure that the your protein is a nutritious as possible. Besides they are good source of protein, they are a fair source of omega-3 fatty acids, which I believe are essential for good nutrition for all athletes. Benefits of omega-3 are best for weight lifters and bodybuilders. These essential fats are shown to reduce inflammation, enhance fat utilization during exercise and block the major pathway of muscle breakdown. I don't think that you can meet omega-3 requirements only from food, but including cold water fish as a big part of your protein intake is a good start. If possible, choose the wild varieties of these types of fish; they are less likely to contain unwanted chemicals.
Sweet potatoes: Did you ever wandered about the deep orange-yellow color of sweet potatoes? This is a sign of rich nutritious content. Sweet potatoes are packed with beta-carotene and vitamin C, B-6, B12 and potassium. You must like their delicious taste specially when baked. Sweet potatoes are virtually fat-free and low in calories. Ditch the pale traditional spud for the power-packed sweet potato and reap the benefits.
Tomato juice: is effective in reducing fatigue because it contain high % of lycopene, an antioxidant that also provides strong protection against heart disease and certain types of cancer. But be balanced in quantities while drinking it since it is easy to exceed your calorie intake. However, a 200-250ml serving of tomato juice each day is the equivalent of natures power-packed vitamin supplement. Fresh is best but some of the bottled are also very good.
Hopefully by now, you got idea of the importance of nutritious, whole foods and the powerful benefits it can have on your health and muscle building routines results.
Keep this in mind: the more you strive for a holistic approach in your diet and incorporate a variety of whole foods into your eating plan, the more powerful the benefits of supplementation become.
One of the Bonuses you get with our Fast Muscle Building Routines program is called Empowered Nutrition. I can imagine you more than happy with this 84 Day HEALTHY Meal Plans. It is called "The Hardgainers Secret Weapon" not without the reason. It gives you unique 84 day meal plans with a variety of food. That's 12 full weeks of no-guesswork, just... healthy eating. All point is to help you achieve complete control of how much muscle you gain.
Train Hard but Smart !!!
Sasha James
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