'Continuing that less-of-a-diet, more-of-adding-and subtracting-foods that I'm eating (or will try to eat)...'like a work in progress, I'm always leaning towards finding a better lifestyle balance.
Here's a snapshot of 'muscle power' goodies and why they're supposed to be good -- (and my personal thoughts).
Healthy Muscle Facts: The basics of strengthening or even building muscles is finding the right food-mix that have Protein, Carbs and Fats.
Overall, there's - 'a strong connection between muscle mass and good health,' --Here are a few foods to add to that pot:
Fish
Especially fish rich in omega-3 fats such as salmon, tuna, halibut, rainbow trout.
Why: Lean fish contains all the essential amino acids the body needs to make muscles and provide the building materials for creating and repairing other tissues.
Muscle mass is built based on the amount of protein (amino acids) consumed. While Americans typically get more than enough protein to feed their muscles, many older adults do not.
It’s recommended that you eat at least 2-3 meals of fish high in omega-3 fats per week.
Sweet potatoes
Sweet potatoes are a terrific source of potassium and antioxidants, which are good for building muscles.
Why: “Anyone who is exercising and working their muscles will be creating free radicals,” says Tara Gidus, a sports dietitian and spokesperson for the American Dietetic Association. “Antioxidants can help disarm free radicals and help repair muscle tissue as it breaks down and rebuilds.”
Potassium-rich foods such as sweet potatoes can also help counteract the effects of eating too many acid-producing foods, such as meats, some dairy products and highly-processed items, which can speed the loss of muscle mass.
Other foods loaded with potassium and antioxidants include lettuces, peppers, kiwi, melon and oranges.
Low-fat yogurt
Low-fat yogurt is rich in protein, potassium, calcium and vitamin D, all which work together to keep your muscles functioning properly.
Why: Studies suggest that Vitamin D binds to receptors in muscle which then promote growth and strength. Too little vitamin D is linked with muscle weakness.
Quinoa
Quinoa (keen-wah), an ancient grain from South America, is full of good carbohydrates -- the body’s preferred source of energy -- as well as high-quality protein, potassium and iron.
Why: Carbs are critical to help you pack on muscle. Too few carbs means the proteins in your body will be used for energy, instead of creating new tissue.
So, while eating protein-rich foods is important for gaining muscle, don’t load up at the expense of wholesome carbohydrates. Quinoa contains all the essential amino acids your body needs for building muscle proteins and other tissues.
Pumpkin seeds
Pumpkin seeds are loaded with magnesium, manganese, iron and copper.
Why: The minerals in the body are a fairly well-connected group — they play off one another and work together to build tissue, form enzymes for bodily functions and support communication between cells. They also help maximize muscle mass. Magnesium helps build protein for muscle function. It also helps relax muscles after they’ve contracted.
My Take: I eat fish at least twice a week; I do enjoy pumkin seeds mixed in salads and my oatmeal...'but, I don't have enough Yogurt, and I've never eaten Quinoa. I love sweet potatoes, and potatoes in general...
If you have any muscle feeding tips that could help, leave me comment.
I love this how-to vid, which serves-up a quick post-work-out meal:
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Very nice post.
A. Gotin
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