Looking to put on a few extra pounds of muscle? What you do in the gym is most certainly going to help, but its only half the solution. The foods you eat provide all the necessary nutrients needed to help facilitate muscle growth, muscle repair and aid in the delivery of nutrients needed for your muscles to function properly. A diet that is high in protein and provides a moderate amount of carbs and fats is a start, but if you’re not sure where to go from there, make sure you add these 6 muscle-building foods to your plan.
FOOD #1: SPINACH
Popeye had it right, spinach (and other foods like beets) are high in nitrates, which can help promote the production of nitric oxide or NO. Dietary nitrates are believed to feed into the nitrate-nitrite-NO pathway, increasing the amount of NO available in the body. Increases in NO cause greater vasodilation of blood vessels, which allows for greater nutrient delivery to working muscles. Nitrates have also been found to boost exercise performance, including improved time to exhaustion, reduced oxygen consumption and improved speed. Spinach can supply over 250 mg of nitrate per 100 g serving., which is about half a bag.
FOOD #2: WHEY PROTEIN
This dairy protein is on most muscle-building food lists, and for good reason. Whey protein is considered the cream of the crop, when it comes to protein powders due to its high content of essential amino acids, branched chain amino acids and growth factors all needed in the process of muscle building. Ingestion of whey protein results in a sharp and rapid increase in plasma amino acids, making this protein perfect for post-workout supplementation. Research supports the use of whey protein for increasing muscle mass via increasing protein synthesis, improving recovery following exercise and sustaining immune function during high-volume training periods in athletes. Use whey protein as a convenient source of protein to help meet your daily needs or as part of your pre and post-workout supplementation. Most whey protein powders deliver between 20 to 30 g of protein per scoop.
FOOD #3: CASEIN PROTEIN
Another protein isolated from dairy, casein also provides a full complement of amino acids. But instead of super fast absorption, casein is on the opposite side of the spectrum with a slow, steady digestion rate. In fact, clinical tests have shown that it can take casein protein an average of seven hours to be fully digested, making this a great nighttime option. A slow release of aminos means your muscles can stay in a positive nitrogen state, allowing protein synthesis rates – muscle building – to remain on while you sleep. One study showed that supplementing with 40 grams of casein before bed resulted in a sustained increase in amino acid levels improving whole-body protein balance, as well as a 22% increase in protein synthesis rates. You can find casein protein on its own or often combined with whey in a protein blend, Since casein protein is actually made from the curds in cottage cheese, it can also be found in a smaller percentage in non-fat Greek yogurt and even skim milk.
FOOD #4: CASHEWS
Most of us tend to skip over these nuts in favor of almonds, but cashews are a great alternative. Cashews are a source of saturated fat, approximately 2.2 g per ounce. Saturated fat works as the base for cholesterol, which is the base compound used in the natural production of testosterone. It’s no wonder that research has shown that low-fat diets can lead to lower testosterone levels, greater belly fat and less muscle. Cutting out saturated fat isn’t necessary or helpful if you’re looking to build muscle and burn off body fat. Dietary fat can also help preserve muscle by shifting the body to burn off sugars or fats over protein. Grab a handful with your next meal, or for real treat try natural cashew butter instead of peanut butter. Blend it in a protein shake, or slap some on a rice cake.
FOOD #5: RED MEAT
Next to whey protein, red meat perhaps the top muscle-building food. Not only does it deliver more protein per serving than most other meats – roughly 23 grams per three ounces – it’s also full of plenty of other nutrients needed for muscle building. Red meat is naturally high in creatine, which has been shown in numerous studies to be effective for increasing lean muscle, by providing a source of high-energy phosphate to help re-generate ATP. Creatine’s presence in the body also help sstimulate important growth factors and hormones related to muscle building, including testosterone and growth hormone. Red meat is also high in heme iron, which plays a role in oxygen deliver of blood cells, and is high in the energy providing vitamin B12 and B6 and zinc, which has a key role in hormone production. If you’re looking to keep your fats down, choose extra-lean sirloin for the least amount of fat and highest amount of protein.
FOOD #6: SQUASH
Protein is the obvious choice for building muscle, but carbs shouldn’t fall far behind. Carbs play a key role in providing the energy we need to lift heavy weights and facilitate recovery. In muscle, carbs are stored as glycogen, which is accessed during a workout. Post workout, muscle glycogen levels tend to be reduced, and they can also be reduced first thing in the morning. During sleep the body uses glycogen up to help fuel the recovery process from exercise. Squash comes in a variety of choices including butternut, acorn, spaghetti and of course pumpkin, and is a great alternative to more traditional starchy carbs. Squash provides about 10 grams of carbs and 1 gram of fiber per 1 cup serving. It’s also full of vitamins and minerals including potassium, iron and magnesium and the antioxidant vitamins A and C.
Campbell B, Krieder RB, Ziengenfuss T, et al. International Society of Sports Nutrition position stand: protein and exercise. JISSN. 2007. 4(8).
Hoon M.W., Johnson N.A., Chapman P.G., Burke L.M. The effect of nitrate supplementation on exercise performance in healthy individuals: A systematic review and meta-analysis. Int. J. Sport Nutr. Exerc. Metab. 2013. 3:522–532.
Jones AM. Nitrate Supplementation and Exercise Performance. Nestle Nutrition Institute.
Res PT, et al. Protein ingestion before sleep improves postexercise overnight recovery. Med Sci Sports Exerc. 2012. 44(8): 1560-9.
The post 6 of the Best Muscle-Building Foods appeared first on FitnessRX for Men.
By: Lauren Jacobsen
Title: 6 of the Best Muscle-Building Foods
Sourced From: www.fitnessrxformen.com/nutrition/6-of-the-best-muscle-building-foods-2/
Published Date: Fri, 23 Oct 2020 13:37:36 +0000
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Ripped Leg Blast for Carved Thighs
Powerful and thick thighs require gut-busting exercises like squats and leg presses. However, once you have acquired adequate thigh mass and strength, you should consider adding some balance and sharpness to the muscle bellies in your thighs. Although tough to accomplish, leg extensions provide a great way to carve the separations between the muscle bellies, and to accentuate the “teardrop” shape of the four quadriceps muscles of the anterior thigh.
Active Muscles in Leg Extensions
The three vasti muscles comprise most of the anterior thigh.1 The vastus medialis covers the medial (inner) part of the femur bone (thigh bone). When it is well developed, it forms a teardrop-like shape over the medial side of the knee joint. The vastus lateralis muscle attaches to the lateral (outer) part of the femur bone. The vastus intermedius connects to the femur bone between the vastus lateralis and the vastus medialis muscles. The fibers of all three vasti muscles come together at the quadriceps tendon, which crosses the patella (kneecap) to attach to the tibia bone just below the knee.1
Together, the three vasti muscles extend the leg at the knee joint, although the vastus intermedius may be more fatigue resistant than the vastus lateralis.2 The vastus medialis oblique (VMO), which is a small part of the vastus medialis muscle, attaches to the medial part of the patella. It is thought to help the patella track properly during movement of the knee. Improper tracking can increase the likelihood for knee injury.
The vastus medialis and especially the VMO part of this muscle are primarily responsible for tibial rotation (rotation of the tibia bone of the lower leg on the femur) during knee extension. This rotation or “twist” has been shown to increase the activation of the VMO portion of the vastus lateralis even more than doing knee extensions with the hip adducted (thigh rotated so that the medial portion of the knee is facing mostly upwards).3 Dorsiflexion of the foot (moving the ankles so the toes are pointing towards your head) also increases the activation of the VMO by more than 20 percent.4 Likely this is because the dorsiflexor muscles stabilize the tibia during knee flexion and resist rotation of the tibia on the femur as the knee straightens.
The fourth muscle of the quadriceps group is the rectus femoris muscle. It attaches to the anterior part of the hip bone just above the hip joint.1 The largest bulk of the muscle fibers are located on the upper three-quarters of the thigh, whereas the largest belly of the vastus medialis and vastus lateralis are more inferior (i.e., closer to the knee). The distal end of the rectus femoris muscle becomes tendinous and it creates a deep valley between the lateral and medial vastus muscles as it approaches the knee.1 It assists the other quadriceps muscles by extending the leg at the knee joint, although it is less effective when the hip is flexed than if it is straight.
The three vastus muscles of the anterior thigh are strongly activated by single-leg knee extensions. The rectus femoris is not activated as strongly, but it does undergo some overload when the anterior thigh is under contractile effort, about halfway up to the top of each repetition.
1. You should always warm up your knees with some stationary cycling prior to getting into leg extensions. Furthermore, the resistance on your first set should be fairly light to allow the joint to fully warm up before you get to the heavier stuff.
2. Adjust the knee extension machine so that the pivot point of the lifting arm is directly adjacent to the center of the side of your knee joint.
3. Position the ankle roller/leg pad over the lower part of the leg (above the ankle joint).
4. Take about three seconds to slowly extend (straighten) both leg so that the weight is lifted upward from the stack.
5. Continue upwards until the tibia and the femur bones form a straight line and the knee angle is straight. Hold this for two seconds at the top.
6. Slowly lower the weight (about four seconds down) towards the starting position. Once the knee has reached 90 degrees, start the upwards extension phase again. Continue for 12-15 repetitions for the first set. Lower the number of repetitions but increase the resistance for subsequent sets.
7. On the next sets, lift the weight upwards until the knee joint becomes almost straight, but just slightly short of a total knee lockout. Be careful that you do not “jam” the knee joint into a fully locked out position, because this could cause knee cartilage damage5, especially with heavy weights. Hold the top position for a count of three before lowering the weight.
8. Lower the weight slowly (four to five seconds) towards the starting position where your knee is flexed to 90 degrees. Just before the weight stack contacts the remaining plates at the bottom, start lifting it upward for the next repetition.
The downward movement should be slower than the upward phase because you are resisting the pull of gravity. The slow lowering of the weight stretches the muscle under a resistance and this is a great stimulus to improve muscle shape and size.6
Make sure that you do not hold your breath during the lift upwards.7 Rather take a breath at the bottom (start) of the lift, and exhale as you extend the knees/legs. Take another breath at the top and slowly exhale as the weight is lowered. Take another breath at the bottom and repeat the sequence.
This is a mechanically simply exercise, but it really can be very challenging and blood depriving8,9, especially if you try to control the weight as it is moving up and down. However, if you are willing to work through some discomfort, you will be soon enjoying your new shape and slabs of carved thighs.
1. Moore K.L. Clinically Orientated Anatomy. Third Edition. Williams & Willkins, Baltimore, 1995; pp 373-500.
2. Watanabe K, Akima H. Neuromuscular activation of vastus intermedius muscle during fatiguing exercise. J Electromyogr Kinesiol 2010;20:661-666.
3. Stoutenberg M, Pluchino AP, Ma F et al. The impact of foot position on electromyographical activity of the superficial quadriceps muscles during leg extension. J Strength Cond Res 2005;19:931-938.
4. Coburn JW, Housh TJ, Cramer JT et al. Mechanomyographic and electromyographic responses of the vastus medialis muscle during isometric and concentric muscle actions. J Strength Cond Res 2005; 19:412-420.
5. Senter C, Hame SL. Biomechanical analysis of tibial torque and knee flexion angle: implications for understanding knee injury. Sports Med 2006;36:635-641.
6. Alway SE, Winchester PK, Davis ME et al. Regionalized adaptations and muscle fiber proliferation in stretch- induced enlargement. J Appl Physiol 1989;66:771-781.
7. Garber CE, Blissmer B, Deschenes MR et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011;43:1334-1359.
8. Denis R, Bringard A, Perrey S. Vastus lateralis oxygenation dynamics during maximal fatiguing concentric and eccentric isokinetic muscle actions. J Electromyogr Kinesiol 2011;21:276-282.
9. Ueda C, Kagaya A. Muscle reoxygenation difference between superficial and deep regions of the muscles during static knee extension. Adv Exp Med Biol 2010;662:329-334.
The post Ripped Leg Blast for Carved Thighs appeared first on FitnessRX for Men.
By: Stephen E. Alway, Ph.D., FACSM
Title: Ripped Leg Blast for Carved Thighs
Sourced From: www.fitnessrxformen.com/training/ripped-leg-blast-for-carved-thighs/
Published Date: Mon, 25 Jul 2022 19:11:16 +0000
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COMPARTA SUS SENTIMIENTOS Y EXPERIENCIAS SOBREEL CÁNCER.
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A Better Pump
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30 minutes prior to training, consume 2 rounded scoops (20.3g) with 8-12 oz of water or your
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†These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not
intended to diagnose, treat, cure or prevent any disease.
The post PRIMAL Preworkout appeared first on FitnessRX for Men.
By: Team FitRx
Title: PRIMAL Preworkout
Sourced From: www.fitnessrxformen.com/nutrition/supplements/preworkout/primal-preworkout/
Published Date: Thu, 21 Jul 2022 16:51:41 +0000
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