Lean Muscle Research Paper

Honey: A spoonful of honey is nature’s equivalent of an energy drink. Low on the glycemic index, this natural sweetener acts as a time-released muscle fuel during exercise and helps replenish muscles post-workout. Add a sweet drizzle to anything from breakfast yogurt to afternoon tea.

Peanut butter is full of protein, which is a necessity for anyone looking to build strong muscles. In addition, peanut butter also had omega-3s and magnesium to improve muscle function and growth. The dark chocolate chips also have health benefits for growing muscle such as antioxidants, protein and fiber to help curb your appetite and improve digestion. The honey also has natural sugars that give you a boost of energy and help reduce muscle fatigue.

If you want to add enough of proteins to your salads then you should use buttery and creamy avocados in them. This will not only boost-up protein-quotient, but will increase the salad-taste as well. These salads are really very much helpful for enthusiastic bodybuilders.

Carbohydrates provides glucose used for energy, making it the most important fuel source. Because glucose is stored as glycogen in muscles and liver, therefore young athletes meals should contain 45% to 65% of total caloric intake. Carbohydrates include vegetables ,fruits ,milk, whole grain, and yogurt. While protein is used to build and repair muscle, hair, skin and nails. But during short extend of exercise and mellow exercise, protein does not act as the key source of energy. But meals should contain 10% to 30% of total energy, yet can be found in lean meal, dairy products, nuts, and poultry. Last macronutrient would be fats, to compose fat-soluble vitamins, to provide essential fatty acids, provide insulation, and protect vital organs. Fat should be made up of 25% to 35% of total energy intake, and good sources of fats include fish, lean meat, poultry, and olive and canola oil. Fats from fried food, baked goods, chips and candy should be

This diet suggests aiming for higher protein and carbohydrate consumption on training days and, on rest days, still focusing on protein but, instead, consuming more fat than carbohydrate.

Another good source of healthy fat and protein for foods that build muscle is mixed nuts (everything from cashew nuts to almonds etc.). Many of the different nuts have the same healthy fat that is good for the internal health, along with other beneficial nutritional minerals. Many bodybuilder uses nuts as snack because of the richness in

Amino acids; essential amino acids arginine, glutamine, or any other amino acid just before, during, or just after your workout will accelerate muscle growth significantly.

Protein is essential to build and recover muscle. Humans can get protein in numerous ways including red meat, dairy, soy and eggs. Many times after a workout, athletes cannot eat a full meal so a protein shake or a creatine drink is very convenient. Creatine is also used to build, and help recover muscle. “Creatine helps the athlete to pump out more reps, sprint at a faster rate, or engage more forcefully in whatever sport or type of exercise they take part in” (Robson). This being said, creatine is essential to an athlete’s body. Because it is essential, a creatine drink post work out is very beneficial to the athlete’s body. An athlete will not be as sore or as tired when supplementing due to the purpose of the afore mentioned supplements. With great products comes great speculation. Many of the rumors say that these supplements are not as highly regulated as whole foods and other products, but this is not true. “Dietary supplements are regulated by both the FDA and the FTC” (Pitzer). The FDA is the Food and Drug Administration which is responsible for product safety and labeling of supplements. The FTC is the Federal Trade Commission which regulates the advertising of dietary supplements. Both of these organizations have thorough and rigorous regulations that these supplements must meet making these rumors false. Supplements are important because after a workout the body craves nutrients. Students can’t go home and have a healthy meal like adults can. Due to this fact, supplements are a smart, convenient choice to build and strengthen a teen’s

An aspect of great importance in relation to protein supplementation is the timing in which it is ingested. Protein supplementation should be consumed immediately after or up to an hour after resistance training to attain the full benefit of the nutrient (Phillips, Moore and Tang,

Eating after working out is the most important meal to people that are looking to add muscle and mass. Now there are a lot of supplements and protein shakes out their but I am going to be sticking to regular foods that almost everybody has in their house.

In general, it is consumed after exercise or as an alternative food. Increasing protein intake in your diet can allow muscle attachment and muscle growth.

Sporting professionals use protein substitutes to help build muscle mass. Some experts recommend them to older adults to help ‘top up’ their nutritional needs. Others use it as a meal replacement to assist with weight loss and some simply need an alternative to beating those dreaded afternoon munchies.

Nutrition is very important for repairing muscle tissue and healing the body after a strenuous workout. It lowers inflammation and replenishes lost vitamins too. Some foods are better than others though, especially those that contain protein and carbohydrates. Foods high in fat have to be avoided because they block the absorption of important nutrition. And sugary foods can't be eaten either, since they increase inflammation and swelling, which requires treatment with BLUESPRING products. All of these special requirements can make choosing the right foods to eat after a workout a little difficult. So to help, here is a list of five of them that are considered to be the best by fitness experts.

Although protein requirements are far less than that of carbohydrates, it in no way reflects its importance. Protein is literally the building blocks of every single muscle fiber within the human body. Protein is broken down into amino acids that continuously attach to one another creating long chains. These long chains are know as the building blocks of muscles. Protein contributes to more than simply repairing and growing muscles, it also plays roles in hormone regulation, immune system functionality as well as supplying the body with small amounts of energy. As recommended, I want your diet to consist of 30% protein. This will ensure you are providing your body with enough protein to at minimum preserve lean mass as well as potentially develop depending out the physical exertion put in. It is recommended that this portion of protein comes from a variety of sources. Reflecting previous words, it is important to include many different protein sources. This will include both lean and fatty cold water fish, preferably leaner cuts of beef in order to reduce saturated fat intake, lean and skinless poultry sources as well as nuts, seeds, legumes, and low fat dairy products. Protein sources must be approached with caution, they often contain dense amounts of both wanted and unwanted fats. So it is recommended that you carefully choose your protein sources, which should include two servings of a cold water fish per week to obtain the essential fatty acid, omega 3, which will

First, before practice even starts try not to eat to much. Bingeing on fatty foods before practice can cause severe consequences during practice, like vomiting. Try to eat a healthy snack, like a banana or an apple. A banana before a workout will help keeps nutrient levels high. They keep the body energized for a long period of time; unlike sugar which only gives a buzz of energy for a couple of minutes and then tires the body out. Remember to also pack a snack for after practice. A recommended post-workout snack from fitnessdaily.com is a healthy sandwich on whole