Friday, January 16, 2015

8 Foods That Can Get You Stacked

8 Foods That Can Get You Stacked - Body Beast on Demand
 8 Foods That Can Get You Stacked!

Guys and "some girls" are always looking for ways to gain muscle mass. I mean, what guy out there  hasn't ever thought of getting STACKED! There's really no secret to gaining muscle mass naturally. It's pretty simple, if you stay consistent, lift heavy, and add these 8 ingredients to your nutrition on a weekly basis, you will soon to be stacked.  


1. ALMONDS - Vitamin E is an antioxidant that can help prevent free-radical damage after heavy workouts, and almonds are hands down one of the best sources of alpha-tocopheral vitamin E. The less damage from free-radicals, the faster your muscles will recover and that's when your muscles grow.

2. EGGS - The protein in eggs has the highest biological value of any food including beef, but you have to eat the yolk. Other than just protein, eggs also have vitamin B12 which aids in fat breakdown and muscle contraction. Eggs are packed with other vitamins and minerals such as riboflavin, folate, B6, B12, D, and E, phosphorous, iron, and zinc.

3.  SALMON - It's packed with high-quality protein and omega-3 fatty acids. Omega-3's are known to decrease muscle-protein breakdown after your workout which improves recovery. Why is this important? It's quite simple, because in order to build muscle, you need to store new protein faster than it takes for your body to break down the old stuff. Plus, consuming Salmon reduces your risk of heart disease and diabetes, because who wants that anyways.

4.  YOGURT - Has one of the best combinations of protein and carbs for exercise recovery and muscle growth. It's recommended to buy the regular ones with fruit at the bottom, and not the sugar free ones. The extra carbs from the fruits will boost your blood levels of insulin, which is one of the ways to reducing post-exercise protein breakdown.

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5.  BEEF - Beef is a major source of iron and zinc which are two crucial muscle-building nutrients. It's also the number one food source of creatine, which is your body's energy supply for pumping iron. For maximum muscle mass without all the unwanted calories, shoot for "rounds" or "loins".

6.  OLIVE OIL - Also known as "Liquid Energy", the monounsaturated fat in olive oil can act as an anticatabolicnutrient, which can prevent muscle breakdown by lowering levels of a sinister cellular protein called tumor necrosis factor-a...I know, BIG WORDS! The extra virgin variety is better because it has a higher level of vitamin E.

7.  COFFEE - Bottom line, fueling your workouts with caffeine will help you lift longer. On a recent study from Medicine and Science in Sports and Exercise, they found that men who drank 2 1/2 cups of coffee a few hours before an exercise test were able to sprint 9 percent longer than when they didn't drink any. And since sprinting and lifting are anaerobic exercises (requires no oxygen), a little jolt of some JOE can help you pump more reps. If you have a history of high-blood pressure, then skip this.

8.  WATER - Did you know that muscles are 80% water? Me either! Even a change of as little as 1% in body water can compromise your exercise performance and recovery. Just to make sure that you are not dehydrated throughout the day, try weighing yourself before and after your workouts, then drink 24 ounces of water for every pound lost. FYI, the more dehydrated you are, the slower your body uses protein to build muscle.

So there you have it. 8 Foods That Can Get You Stacked! If you are interested in joining my Body Beast Fitness Challenge and Accountability Group, message me! I'll be sure to help you with your muscle mass goals.

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