MUSCLE-BUILDING & FAT-BURNING FOODS

THE FIFTEEN BEST MUSCLE-BUILDING FOODS

1 Red meat from grass-fed cattle, when compared to grain-fed beef, has a lower fat content, contains more essential fatty acids and antioxidants, and less of those fats that increase cholesterol.

2 White meat chicken, turkey and pork are all great sources of lean white meat. Low in fat and high in protein, it allows you to get all the grams of protein you need without sending your caloric intake through the roof.

3 Salmon is one of the greatest food sources of vitamin D. Studies have proven that vitamin D contributes to greater muscular strength.

4 Crustaceans are wonderful sources of lean protein and zinc. Zinc is essential for physical exercise, and the more we exert, the more of it is depleted. Maintaining high levels of zinc will help you perform your best.

5 Egg yolks are high in cholesterol, the type of fat your body uses most effectively for building testosterone. They also provide vitamin D, a vitamin linked to higher testosterone levels. The trick, of course, is moderation, so watch your portions.

6 Greek yogurt has fewer carbohydrates and way more protein (23g a cup!) than regular yogurt, and provides probiotics that aide digestion and improve nutrient absorption.

7 Beans are the most budget-friendly protein you can buy. Besides protein, beans offer tons of fiber and slow-digesting carbohydrates that help stabilize blood sugar throughout your workout and everyday activities.

8 Quinoa is the only grain considered a complete protein. It provides essential amino acids, as well as vitamins, minerals, antioxidants, and fiber. Make sure to take its carb content into consideration when planning meals, however.

9 Cruciferous vegetables include broccoli, bok choy, cauliflower, cabbage, Brussels sprouts, radishes, kale, and collard greens, to name a few. These vegetables provide a natural source of aromatase inhibitors that help control estrogen and improve levels of free testosterone.

10 Apples contain ursolic acid, a natural compound that blocks certain types of mRNA related to muscle loss, and causes greater muscle growth by enhancing insulin-like growth factor 1 (IGF-1) signaling.

11 Bananas are a cheap and tasty carb source, full of potassium and fiber, that studies have proven to be just as effective in improving performance as carbohydrate drinks.

12 Beets are an excellent source of nitric oxide, a supplement proven to improve performance, fight fatigue, and provide a faster recovery. They are perfect as a pre-workout snack to bring out your best.

13 Coconuts contain a healthy source of testosterone-building saturated fats. Diets too low in saturated fat have been shown to cause a decrease in testosterone, which can limit your potential gains in the gym.

14 Russet potatoes are a fast-absorbing carb with a very high glycemic index. After an intense training session they will help refuel your muscle for thenext workout, improving recovery and increasing your training load.

15 Sweet potatoes are the best source of beta-carotene, a powerful antioxidant that will help you put on muscle mass. It is proven to improve levels of insulin- like growth factor 1 (IFG-1), which promotes muscle growth and reduces protein breakdown.

THE FIFTEEN BEST FAT-BURNING FOODS

1 Lean protein is needed in higher than typical amounts when cutting calories to prevent the loss of lean mass. Sources of protein lower in overall calories, like shrimp, pork loin, chicken breasts, egg whites, or nonfat Greek yogurt, would be the best choice for weight loss.

2 Cold water fish have large amounts of omega-3 fatty acids that have been shown to improve levels of leptin, a hormone that helps regulate your sense of hunger and fullness.

3 Nuts are high in protein, fiber, and healthy fats. Clinical trials have shown that low-calorie diets that include nuts lead to greater weight loss than diets lacking nuts. They are also calorie-dense, however, so be mindful of your portion sizes!

4 Cruciferous vegetables provide disease-fighting phytochemicals. One in particular, indole-3-carbinol, helps weight loss, fights weight gain, improves glucose tolerance, and helps regulate levels of estrogen and testosterone.

5 Spinach, and other green-plant membranes like it, are proven to be an important part of diets, causing significant weight loss, improving cholesterol levels, decreasing the urge to eat sweets, and helping curb hunger.

6 Hot peppers are packed with a compound called capsaicin that helps reduce appetite. Also, by stimulating the body’s sympathoadrenal system, they intensify metabolism so you can burn more calories from stored fat.

7 Apples In a recent study, apple pectin was shown to prevent weight gain and fat storage by strengthening gut barrier function, improving the balance of bacteria in the digestive tract, and relieving inflammation. Like other sources of soluble fiber, apple pectin also improves cholesterol levels and heart health.

8 Citrus fruit is full of vitamin C, antioxidants, flavonoids, and the soluble fiber pectin. Grapefruit, specifically, contains naringenin, an antioxidant that improves the body’s use of insulin and increases calorie burn. Studies have also found that after ingesting p-synephrine, found in bitter orange, the body will use more of its fat stores to fuel exercise.

9 Raspberries Raspberry ketone is a natural phenolic compound found in red raspberry. Not only does raspberry ketone help prevent weight gain, it also increases the breakdown of stored fat in the body.

10 Whole rolled oats and oat bran are rich in the water-soluble fiber betaglu can, which improves cholesterol levels and improves heart health. Oats are also slow-digesting, so you feel full and satisfied longer than with other cereals.

11 Cinnamon helps regulate blood sugar. Adding cinnamon to your diet can reduce insulin resistance brought on by poor dietary habits, and can counteract the negative effects stress has on weight gain.

12 Psyllium husk is a low-calorie source of fiber. When it comes in contact with water, it swells, so adding it to any meal makes the meal itself denser and filling, so you can maintain your caloric goals.

13 Apple cider vinegar has been proven to improve cholesterol levels when taken regularly. Vinegar in general, when part of a meal, can reduce spikes in blood sugar so you feel full and satisfied longer.

14 Green tea contains catechins and caffeine that increase energy metabolism, leading to weight loss. When they work together, the thermogenesis of fat is even and exercise-induced loss of abdominal fat is greater.

15 Coconut oil is digested differently than other fats. Its breakdown helps improve energy metabolism and protects the liver from damage. Daily supplementation of coconut oil specifically helps reduce abdominal fat and improves cholesterol levels.