20 Su­per Foods You Need to Build Mus­cle & Lose Fat

THE MAN Magazine Cambodia - - Fitness -

To build mus­cle & lose fat, you need a va­ri­ety of pro­teins, veggies, fruits, carbs, and healthy fats. Eat­ing pro­tein helps build­ing & main­tain­ing mus­cle. But it also helps fat loss: pro­tein has a higher ther­mic ef­fect than carbs/fats. Eat­ing fats also helps fat loss: your body holds fat if you don’t eat fats. Fruits & veggies con­tain vi­ta­mins & min­er­als, nec­es­sary for re­cov­ery from your work­outs. And carbs fuel your mus­cles so you feel full of en­ergy at the gym. Lots of you strug­gle to get th­ese foods. Some­times be­cause you’re too busy or some­times be­cause you just lack in­for­ma­tion. This list will help you “” 20 su­per foods you need to build mus­cle & lose fat.

Cheap & rich source of pro­tein: 7g/egg. The yolk con­tains most nu­tri­ents: half the pro­tein, vi­ta­mins A/D/E and choles­terol to nat­u­rally in­crease your testos­terone lev­els. Don’t worry about choles­terol in eggs. Di­etary choles­terol isn’t bound to blood choles­terol. Read this, this, this & this. If you have bad choles­terol, lower your body fat rather than throw­ing the yolk away.

Source of fiber, pro­tein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yo­gurt & berries be­fore go­ing to bed. Stay away from flax oil: it’s un­sta­ble and con­tains no fiber.

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