10 Best Superfoods For Building Muscle

  1. Mango:

Mangoes are full of 20 vitamins, minerals, and antioxidants. Antioxidants prevent the body from the production of free radicals and other oxidative stress. Endurance exercise can cause the production of free radicals in the body. So mango is a gem for gym people. Another benefit of mango is a source of quick-digesting carbohydrates. Experts suggest taking mango as raw or with yogurt.

  1. Chia seeds:

Chia seeds are a source of omega-3-fatty acid which is helpful to prevent inflammation thus helping muscles to recover after the workout. Sugar is much less in Chia seeds. Another benefit is, there is abundant of water ( 10 times of their own weight) so ideal for hydration. A famous RDN and nutrition consultant Dawn Jackson Blatner, suggests that chia seed drink enhances endurance in runners, after research.

  1. Eggs:

According to Villacorta eggs are a good source of vitamin B12, riboflavin, and folic acid, which provide more energy for a prolonged workout. In one egg there are six grams of protein that helps in muscles-building after a workout.

  1. Sweet potato:

The abundance of carbohydrates, mineral, and antioxidants Sweet potato are a powerhouse of nutrients. In just one cup of Sweet Potato, 84 grams of carbohydrates are present. They are also helpful in preventing blood sugar spikes. Moreover, one cup of Sweet potato fulfills 14% of our daily need of potassium. Potassium is also helpful in muscle building.

  1. Garbanzo beans (Chickpeas):

Chickpeas are an excellent source of energy. A half cup of beans contains 9 gram of protein and 27 grams of carbohydrates. Beans are also a rich source of iron, fulfilling 15% of our daily iron need just with one cup. Sufficient iron in the body can enhance body performance in endurance workout by providing sufficient oxygen to the body, Villacorta says.

  1. Greek yogurt:

It is a prime part of the healthy food. Jus one cup of yogurt contain 17g of protein, especially casein, that is helpful for building muscles. Yogurt is also associated with weight loss according to Jessica Cording, RD. Other nutrition is calcium that is useful in bone strengthening.

  1. Tart cherries:

Tart cherries are useful for reducing muscle pain, and it is anti-inflammatory, helps taking good sleep hence recovering muscles after a workout. It contains highest anti-inflammatory content and painkiller enzyme than any other food such as blueberries etc.

  1. Salmon:

Salmon is a rich source of protein and omega-3 fatty acid. In six ounce of Salmon, there are 35 grams of protein. A study reveals that persons reported less muscle soreness after the workout when the body was full of omegsa-3 acids. Salmon is a rich source of 3-omega fatty acids.

  1. Quinoa:

This is real superfood which contains all nine essential amino acids, vitamin C, and E, quinoa, which is complete protein helps in muscle protein repair after a workout. One cup of Quinoa contains 46 grams of complex carbohydrate. This carb metabolizes at slow rate thus giving long lasting energy source.

  1. Maca:

The native plant of Andes is actually tiny herb full of amino acids, phytonutrients, and other vitamins. Studies have shown that it enhances glucose in the bloodstream which is helpful in supplying energy for hard and continuous exercise.

 

Conor ‘Notorius’ McGregor’s Muscle Supplements, Insane Workout and Diet Plan Routines

conor mcgregor muscle supplements“Notorious” has a professional history riddled with success. If only it was the kind of success the mere mortals of the real world could attain. And if only it was appropriate to use your fists and or feet to procure it.

With the Mayweather fight just tickling the horizon, “Notorious” is sure to be back in fight-mode before long.

His success is repeatable because of the routine that feeds it. With the right kind of training routine, the right foods, and a good amount of persistence Conor McGregor’s fitness level and nutrition are attainable. It’s time to fill your fridge with good quality meats, good quality vegetables, and good quality carbohydrates and put the time in at the gym.

However after a bit of research, we discussed that Conor McGregor’s trainers credit his ripped physique to the Conor McGregor supplements he take to prep for big fights. With millions of dollars on the line each and every fight, its no surprise he looks to gain an edge any way he possibly can.

Conor McGregor Diet Plans – What’s In His Fridge

McGregor’s said it. His nutrition coaches have said it. They aim to fill Mcregor’s fridge with good, quality food that will provide the best energy possible. Poor quality food does a number on anyone, but they’re most likely to do some strange things to your body. Packs on a bit of extra weight here, a touch of jiggle there. By removing these types of foods from his diet, McGregor has been able to build his body into a lean-mean-fighting-machine. OK, bad joke.

Here’s what Conor McGregor has to say about his diet. “If it had a face or grew in the ground, it can be on the menu. Seriously, my typical diet is good quality meat, fruits and vegetables – fish, steak, chicken, quality greens, good carbs from vegetables like sweet potatoes. I stay hydrated with water or coconut water. I just try to eat clean.”

The “Notorious”‘ nutrition coach, George Lockhart, weighed in about the best way to fuel your body for a workout. No, it isn’t carbs. It’s good old protein. “Protein releases a hormone called glucagon which tells my body to use free fatty acids and stored glycogen. It kind of opens that up and tells my body to use energy I have stored,” McGregor explained.

conor mcgregor diet planConor McGregor Workout -Before the Fight

A big believer in mixed training, McGregor has a pretty big repertoire of styles of boxing and fighting he uses. And he’s diligent about training in all of them.”I do jujitsu, I do boxing, I train kickboxing, I train wrestling, I train taekwondo, I train Capoeira, which is a Brazilian form of dance fighting where they do handstands and unorthodox kicks. But I’m just trying to learn the different ways the body can move, and become more flexible and get more stable in all positions and carry on.”

The former UFC Featherweight Champion hits the gym “whenever he feels like it.” A self-reported night owl, McGregor believes it’s important to get to the gym whenever you want to be there. Which for him, is often after midnight. If you go and it’s not your time, you’re way less likely to get the work you want to do done.

After a torn ACL, McGregor learned the importance of warming up and rolling muscles out entirely. It’s now a staple in his fitness routine. He’ll warm up each group of muscles before diving into training, and he’ll roll them out right after he’s finished.  “There’s no standard day in the gym for me,” He says.

7 tips for a healthy “YOU”!

Fate sure has its part, but we cannot deny the fact that healthy people do tend to live longer. They are better able to enjoy all the special moments of their life because they are mentally and physically fresh. Whichever stage of life you are in, it is never too late to get back your fitness regime. People get their fitness back by working out which is actually a great way, but most of them are not doing it the right way. There are some points which people should keep in mind while they are on a workout routine. These seven tips below are the golden rules of fitness that will help you maintain your fitness:

#1 Keep Hydrated

Water is really important while working out because it regulates the body temperature and contributes to keeping the heart rate normal. While we are working out, there is a right amount of body water that we lose through sweating. That amount of water must be taken back in. Otherwise, it will only leave us dehydrated, and our muscles will cramp as a result. Ideally speaking, after every 30 minutes of workout/exercise, you should drink at least 250 ml of water to keep it balanced.

#2 Eat something before and after workout

For those who workout in the morning, it is extremely unhealthy to workout on an empty stomach. If not anything, then you should at least take a glass of juice before you start off. However, it is best to take some amount of protein or carbohydrates before starting your exercise. Also, as soon as you are done with the workout you should definitely take a small snack or a sandwich and then after some gap a proper meal.

#3 Do your Cardio

As much as we all hate cardio, it is highly recommended by fitness experts to do cardio training for about 3 to 5 times a week. For all those who can handle it, it is better to exercise for some time at a high level to basically get the heart rate up.

#4 Do weight training

Weight training about 2 to 3 times a week can really help to positively target all your major muscle groups. It will tone your body and other than that it will also help to reduce your fat mass. Also, having more muscle mass means you have a high resting metabolic rate.

#5 Change it

There usually comes a time when you feel as if you are not making any progress, this is because till now your body has adapted to that same routine and it has stopped reacting. It is therefore recommended that after every short while you completely change your workout session.

#6 Stretch

Stretching is always recommended after your workout because it helps to increase circulation and at the same time is very relaxing.

#7 Stick to your protein

Protein is a major support for your muscles because it builds them and helps to kick start their recovery after the workout ends. Regularly you should take protein with every meal or just include a healthy protein drink in your diet.

Hugh Jackman Supplements – The Secret For His Muscular Body

When you see a well built and muscular body of a celebrity, you wish to get one. You may wonder how they are able to have such a muscular and lean body. Some people try to look out into their routine to check what special thing they are doing that helps them in gaining such a great body. Well, most of the celebrities have agreed to use one or the other kind of supplement that helps them to gain most attractive body. Actors and athletes have always been popular for using supplements for boosting their muscular strength and muscle growth.

There are various types of supplements that are available in the market which can be consumed for better physiques. These supplements are absolutely natural which causes no side effects. Unlike steroids, these are not included in drugs and do not make the consumer addicted. The amount of nutrients that your body needs for full growth are not met by the food you eat so  these supplements act as an additional source of nutrients in the body that helps the body to grow faster.

Protein supplement by Hugh

Hugh Jackman needs no recognition. He is a great Australian actor, producer and singer who is greatly popular among his fans because of his outstanding talent and physical appearance. His muscular body improves his masculine looks. At the age when most of the men find it difficult to gain weight and have a muscular body, Hugh Jackman gained muscular strength and built his physique that is really awesome. It was just intense efforts of few weeks that enabled him to turn into a mutant, Wolverine.  In some interviews, Hugh and his trainer revealed that Hugh takes A protein shake on daily basis before and after working out at the gym. His nutritionist has recommended the best protein supplement that helps him to gain the muscular body in minimal time. In addition to the protein shake, he also consumes THE rich amount of other nutrients from the natural sources and other dietary supplements.

If you wish to get a body like him, you can explore the Hugh Jackman supplements and start consuming the protein supplements or pills. This will help you in getting sufficing amount of protein required by your body which is essential to gain the muscle mass.

Benefits of consuming natural supplements

Most of the natural supplements are easy to consume and digest. Hence, the individuals consuming natural supplements do not feel overeaten while getting the enough amounts of nutrients. This helps in maintaining higher energy level in their body which enhances their durability while playing. Such supplements work by meeting the nutritional requirements of the body. Hugh has suggested that if you want to get a big body you should eat big. The most common supplement which he used is creatin. It has the ability to hold water in the body that increases the endurance of the body. Reports suggest that this supplement is helpful in building muscles and gaining a muscular body.