One of the most popular programs at Fit Concepts Waterford health clubs is our nutrition counseling. Sometimes we get members who want a clear plan to weight loss. Other times, people are trying to manage diabetes or eat with heart health in mind. Often, people ask us how they should eat to build more muscle and recover from intense workouts. Here are some of the best foods we recommend to help you build, shape and tone your muscles:
- Eggs: Calorie for calorie, this breakfast favorite has the highest value of protein of any food. However, you need to eat the yolk, which contains vitamin B12, which helps your body breakdown fat and contract muscles. You’ll also get tons of phosphorus, zinc, folate, riboflavin, iron, and vitamins B6, B12, D and E.
- Almonds: The absorbable vitamin E in almonds acts as a potent antioxidant that diminishes the risk of damage after a strenuous exercise and speeds up the repair process. Members at our Waterford health clubs who eat this will also be decreasing your risk of Alzheimer’s by 67 percent from this plant-based protein as well!
- Salmon: Omega 3 fatty acids decrease muscle breakdown after a workout and improve recovery. You’ll also decrease your risk of heart disease and diabetes by 70 percent if you consume Omega 3 every day.
- Yogurt: Get your protein and carbs needed for post-workout muscle growth and recovery. It’s also proven that conjugated linoleic acid fat reduces body fat, not to mention you’re consuming active live cultures that aid digestion.
- Lean Beef: Get your iron and zinc to assist in muscle building. Plus, beef is the best source of creatine, which supplies the body with energy to pump iron. You’ll also get a good dose of selenium, which is a natural defense against prostate cancer (reducing your risk by 5 times).
- Olive Oil: Monounsaturated fat from olive oil prevents muscle breakdown by lowering levels of the bad cellular proteins (tumor necrosis factor-a) that cause muscle weakness. The high levels of vitamin E are also great at helping your system fight free radicals.
- Water: Protein synthesis occurs at a much faster rate in a properly hydrated body, compared to a dehydrated body. Water is associated with everything from weight loss to protection from fatal heart attacks. (In fact, men who drank five or more glasses of water a day were 54 percent less likely to suffer a fatal heart attack.)
- Coffee: Two and a half cups of coffee will help you lift weights 9 percent longer, on average. Furthermore, coffee drinkers have a 30 percent lower risk of Parkinson’s disease.
Would you like to learn more about nutrition?
Call a dietician at Fit Concepts Waterford health clubs today!