Good Lifestyle

When it comes to buildingMuscle and strength, get enough protein is as fundamental as announced. But if you turn chronically the alley of products for the meat case in your quest for earnings, you are selling yourself. Some vegetables are packed with nutrients that have demonstrated muscle properties and strength strengthening. They deserve a place on your plate, Pronto.

Yes, beets. A number of studies have shown that carpet coloring vegetables can improve your sports performance. Athletes who drank beet juice have increased 38% of blood flow to muscles, in particular "rapid contraction" muscles that affect breeds of speed and strength, according to a study conducted at the University Kansas State. Another study published in theJournal of the Academy of Nutrition and Dietetics Discovered that riders who ate beets cooked before a 5K race ran five percent faster. The secret weapon: nitrates, a natural chemical that increases endurance and lowers blood pressure.

Iron is as important as the lift - the mineral is crucial for building muscles and strength, and spinach are Food MVP. According to the United States Department of Agriculture, a portion of 180 grams of bright spinach has 6.43 mg iron - more than one six ounce hamburger piece. The leafy green is also an excellent source ofmagnesium, a main mineral for muscle development, energy production and metabolism of glucidity. Two studies found that testosterone levels (and muscle resistance) are directly correlated at the magnesium levels in the body. Other sources of veggie magnesium: radish, soy and chard.

There is a reason why the bodybuilders are scarves with their chicken breasts: they are one of the cleanest fuel sources available. High fiber and carbohydrates (4 grams and 27 grams per serving respectively), vibrating tubers have a low blood glucose index, which means they burn slowly, offering a long-term source of energy that helps you compensate after A workout and retrieve your stores. muscle glycogen after. Fiber prevents you longer, helping to prevent theeat too much It will break your dreams of ranging. Bonus: A cup of sweet potato cubes four times your Vitamin A RDA, which helps your body synthesize the protein.

A variety of this legume is the source of vitamin D No. 1 of vitamin D, which researchers have begun to find can play a role inmuscle strengthening. In a recent study published in the newspaperMedicine and Science in Sport and ExerciseThe researchers measured the leg and arm of 419 men and women and tested their vitamin D levels; They found that participants with higher levels of D were stronger. A separate analysis of 30 studies involving 5,615 people revealed that supplementation D was positively associated with muscle strength. The best fungi to buy are maitake, a.k.a. Hen of the woods. A cup offers three times your daily allowance of D! Other varieties that are rich in D: Chanterelle, Morel and Shiitake.

Green, red or yellow All average peppers are vegetables with the largest amount of vitamin C, which helpsburn fat and transform carbohydrates into fuel. In a study published in theAmerican Journal of Clinical NutritionThe researchers found that muscle tissues drink vitamin C, which helps it to treat carnitine, an essential fatty acid for growth and muscle recovery. Half a cup of peppers provides 300% of your recommended daily consumption of C.

If you consume them as tofu or edamame, soy should be in your vegetable rotation if you are serious about muscle building. And it is not only because of their heavy protein content (a cup of tofu has 52 grams) that made them vegetarians. According toUSDAThe soybean is the highest vegetable of leucine, an amino acid that stimulates protein synthesis. Read: They bring not only muscle building stuff, but they also accelerate the muscles you want to build.

RELATED : Learn to Deposit your metabolism and lose weight in the intelligent way.