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Pack on More Muscle

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Below exists a list that everyone should engrave in their memory. These following eight foods will help you build stronger, leaner, and BIGGER muscles than ever before.

  1. EGGS

    Eggs, pound-for-pound, have more protein the body needs than any other source, even beef. In fact, you need less protein from eggs than you do from any other food source. This includes eating the yoke!

    Contrary to what you hear, eating a few eggs a day does not increase the risk of heart disease. That’s probably more attributable to the greasy hash-browns that accompany those fried eggs at your local diner.


    Eating almonds has the same effect as the cholesterol-lowering drugs called statins. A one and a half ounce handful of almonds is a leading source of vitamin E and magnesium and offers protein, fiber, potassium, calcium, phosphorus and iron in 246 calories. Also, almonds contain phytochemicals, which are plant chemicals that may provide powerful protection against heart disease, stroke, and other chronic diseases.


    Salmon is a highly nutritious food. Of course, it is high in protein, and the “good fats.” But did you know that a 4 oz serving of wild salmon provides a full day’s requirement of vitamin D? It is one of the few foods that can make that claim. That same piece of fish contains over half of the necessary B12, niacin, and selenium, and is an excellent source of B6 and magnesium. Canned salmon also contains large amounts of calcium (due to the bones of the fish).


    Not only is yogurt a wonderful quick, easy and nutritious snack that is available year-round, but researchers are finding evidence that milk and yogurt may actually add years to your life as is found in some countries where yogurt and other fermented dairy products are a dietary staple. Yogurt is an ideal combination of protein and carbohydrates for exercise recovery and muscle growth.

  5. BEEF

    Beef is a major source of iron and zinc, two crucial muscle building nutrients. It’s also the #1 source for creatine, your bodies energy supply for lifting weights. Stick to the rounds and loins that are extra-lean.


    The greatest exponent of monounsaturated fat is olive oil, and it is a prime component of the Mediterranean Diet. Olive oil is a natural juice which preserves the taste, aroma, vitamins and properties of the olive fruit. Olive oil is the only vegetable oil that can be consumed as it is – freshly pressed from the fruit. Olive oil prevents the breakdown of muscle by lowering levels of tumor necrosis factor-a, which is linked with muscle wasting and weakness. Stick with the extra-virgin stuff.

  7. WATER

    The human body, which is made up of between 55 and 75 percent water (lean people have more water in their bodies because muscle holds more water than fat), is in need of constant water replenishment. The more parched you are the slower your body uses protein to build muscle.


    Consuming caffeine will help you lift longer. Studies found that drinking coffee a few hours prior to workouts yielded higher percentages than those who didn’t drink any. Skip this suggestion if you have high blood pressure. Harvard researchers found that coffee drinkers have a 30% lower risk of Parkinson’s disease than non-drinkers.

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