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Recent Bodybuilding Articles
Showing posts with label Fatty Acids. Show all posts
Showing posts with label Fatty Acids. 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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Avocado: A Perfect Source Of Nutritional Fat For Bodybuilders


It is a known basic fact that even the leanest athletes need fat. According to the Certified Fitness & Nutrition Coach and Professional Athlete Liza Hughes one of the best choices for dietary fat this r is Avocado. Avocado is a fruit that is abundant in the summertime months that provides necessary dietary fat and is full of vitamins to help our bodies work at optimal level.

Avocados posses a high fat content and it is a healthy fat, a monounsaturated fat. Studies have shown that this type of fat helps reduce cholesterol. Avocado is also low in calories and rich in antioxidants. It is a perfect source of Vitamin E, which is essential for the normal functioning of the body and is also a potent anti-oxidant which protects polyunsaturated fatty acids in cell membranes.

Avocado fat
Avocado also contains a great amount of Vitamin C which is necessary for the increase and growth of new cells and tissues and it also assists in preventing the viruses from penetrating cell membranes. Avocado contains thiamine which converts carbohydrates to glucose to fuel the brain and nervous system, and riboflavin which helps the body to release energy from proteins, carbohydrates and fat.

A medium sized avocado has 145 calories, 14g of fat, 7.5g of carbohydrates: 6g of fiber, 1g sugar and 1.5g of protein. This amount could be split into 2 portions and added to meals like salads, chicken or any other meal.

Omega 3: The Ultimate Element of Strength!


Omega 3
As we know the fish literally saturated with fat. The question is whether it is harmful for our body? In this case of fat the answer is definitely “no”. Quite the opposite, there is a variety of fish fat (Omega 3), which is wildly important for a bodybuilder. It acts like a steroid! Moreover, it increases the sensitivity of muscle cells to insulin. As a result, more glucose enters the cells - increasing the strength and mass! The Omega-3 also helps to inject into the muscle more amino acids which again lead to the increasing of mass! It saves the glycogen and increases the level of glutamine in the muscles.

In essence Omega 3 fatty acids are fats commonly found in marine and plant oils. They are considered essential fatty acids, meaning that they cannot be synthesized by the human body but are vital for normal metabolism. Common sources of Omega 3 fatty acids include fish oils, algal oil, squid oil, and some plant oils such as echium oil and flaxseed oil.
 
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