We are all looking for some other way we can improve our workout routine, because there is also some little thing we can tweak to make those hard workouts more beneficial. It doesn't always come to the number of reps or how many days a week you work. The best foods for gaining muscle, and knowing what they are and when to consume them is easily as important as any other aspect of your total workout routine.
We have uncovered three new studies to reveal the right foods eaten at the right time to increase the fat you burn, finally boosting your strength and curbing your post-workout pain. Try these three techniques out and see if they do your body some good.
1. When you eat your high-cal breakfast. Breakfast, we all know, is the most important meal of the day. On our website we get into why it is so important and the types of foods we should be looking to consume. But a new study published in the Journal of Physiology found that during a six-week study participants who ate a high-cal, high-fat breakfast prior to the workout gained an average of three pounds. The group that ate only post-workout gained no weight, even though they ate identical breakfast.
The reason: Exercise elevates adrenalin, which is a fat burning hormone. But working out after you eat insulin, which the body releases to help you digest food, when released blunts the adrenalin spike, burning less fat. But it's not healthy, or any fun, working out on an empty stomach, so you have to eat something. Therefore, choose a food such as yogurt that is less likely to cause insulin to go wild but still puts something on your stomach. Then have your big breakfast afterword.
2. Protein and age. It was previously thought that as we age, we are less able to digest and absorb protein. A recent study in the American Journal of Clinical Nutrition gives us the good news that twenty grams of protein consumed post-workout can increase muscle-building irrespective of age. For me, a piece of salmon and a hardboiled egg provides the protein I need.
3. Post-workout soreness. Most of us assume that muscle pain after a workout is something we have to live with. According to British researchers, we may have a way around this. Drinking one ounce on concentrated cherry juice twice daily for ten days indicates a bounce back that those not drinking the juice didn't have. Other juices such as grape, blueberry, acai, cranberry and pomegranate all have the same properties. Those juices all have anti-inflammatory and antioxidant properties similar to that found in ibuprofen and aspirin.
Carbohydrates that don't spike the blood sugar, also known as refined carbohydrates, and keep insulin levels in check are the ones to put in your diet. Insulin plays a part in fat storage, so keeping it under control is vital for weight loss. Slow release carbs like oatmeal, bran cereal, and whole wheat products eaten about three hours before your workout may also help you burn more fat.
We're always on the lookout for new studies that shed new light on types of food that we can add to our diet. Foods to Gain Muscle are important to know about, and we are happy to be here to tell you about them. Please check out this article on High Carb Foods, as at times it is difficult for people looking to add muscle to know just how many carbs are optimal. Rich Carroll is a writer and health enthusiast living in London.
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