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Recent Bodybuilding Articles
Showing posts with label BCAA. Show all posts
Showing posts with label BCAA. Show all posts

Best Foods for Building Muscle

Many bodybuilders; when I use the term bodybuilder I use it in the truest sense of the word, "someone that is building his or her body", know of the importance of tuna fish in their diet.

Recently, the news came out regarding the muscle building benefits of omega-3 fatty acids i.e. enhanced fat loss, muscle growth and joint recovery. Suddenly salmon, the fish with the richest source of omega-3 fatty acids was nudging out Charlie the tuna for leadership.

foods for building muscle

If you were to choose one fish which would it be? Aside from personal taste preference.

Here's the facts:


Per 3 ounce can of light tuna has fewer calories, less total fat and more protein than fresh salmon. It's also a little richer in critical amino acids, like BCCAs, arginine, and glutamine.

Fresh salmon however is much richer in omega-3 fatty acids, more than 7 times the amount of tuna!

Fresh salmon also contains more than twice the vitamin b6 and slightly more vitamin b12. Each fish is definitely loaded with nutritional benefits.

So the question now becomes not WHICH fish to eat but WHEN!

For Meals before and after a workout the best choice is tuna. Why??

Greater protein content
Lower fat levels insure delivery of critical amino acids


Eating salmon around workout time is a bad idea. The healthy fats slow down the digestion process of the salmos proteins.

Still I like to get in 2 to 3 meals a week; on rest days, of salmon.

Or at worst eat my salmon meal but, not work out till 4 hours later

There has bee some recent studies as to the benefits of omega-3 fatty acids in the area of increasing male libido. I'll post more regarding tat in some future post.

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BCAA: What Are They and Why Should We Take Them?


BCAA stands for branched-chain amino acids. These are often called the building blocks of protein and can only be obtained through the diet because the body cannot synthesize them. There are three BCAAs: leucine, isoleucine and valine, Put simply, BCAA supplementation protects muscles during exercise. This has benefits for both strength and endurance athletes. Recent research has shown an improvement in muscle recovery too.

It has also been shown that when consuming BCAAs in your training results in significantly less muscle breakdown. Adding just 12 grams of BCAAs per day was all that was needed to accomplish this effect. This can be incredibly important while dieting, as maintaining lean mass is vital to maximizing fat loss, as well as to achieve the body composition you began different dieting.

 BCAA

Recently it has also been shown that leucine is one of the key igniters of protein synthesis. It seems that leucine itself can stimulate insulin production, increase protein synthesis, and modulate blood sugar. This may partly explain why BCAA supplementation while dieting is so effective at maintaining muscle mass, as they stimulate the muscle building components even while in a caloric deficit.

The main recommendation of BCAA supplementation is to consume it before early morning training sessions. If you are someone who simply can’t train after eating, or prefers to train on an empty stomach, BCAA supplementation could be incredibly important for you.
 
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