Super Foods For Muscle Gain

[nicknite86]

All throughout magazines, TV ads, and even on the internet; when logging in to your favorite forum or email, you can see advertisements for “Get Ripped Fast” or “Muscle Milk” or a new protein powder. The truth is today’s society is beginning to program individuals with a “fast food mentality”; meaning that everyone wants everything done “now!” If it’s not done “now!” or within a month, then it’s not worth doing at all…even if that accomplishment could prove to be life changing. It’s important to understand that absolutely nothing can be achieved within a “fast food” mentality. In contrary to modern-day propaganda you have to take on the “old school” mindset and work hard at something with persistence in order to succeed. In regards to gaining muscle mass there is no easy way out, you have to train and eat right. Eating right is the majority of the battle, because what you are is determined by what you eat. Eating a diet consisting of processed junk food and its accompanying chemical neuro-toxin soup will only rob precious nutrients and energy that will in turn make you slow; both mentally and physically. In essence, to build up health and all areas of fitness it is vital to fuel with proper nutrition and not empty calories. Foods that have endured throughout history as nature’s protein source are eggs and plant foods. Plant foods are loaded with Amino Acids, which are essentially the building blocks of protein. Just to see how powerful plant foods can be, leaf green vegetables in themselves can provide richer sources and higher percentages of valuable calcium than the standard grocery store Cow Milk.

Eggs and Plant Foods:

Eggs are an abundant source of protein. Furthermore, with modern day technology eggs can be better as they can now be a source of omega-3 fatty acids. Some egg producers are adding in flaxseed to hen feed and thus are increasing the omega-3 fatty acid content of eggs by over six times than that of regular eggs. In addition, Vitamin E; an essential vitamin to the human body and brain, is also added to the flaxseed feed. This process allows the vitamin E content in fortified eggs to be as much as eight times higher than that of normal eggs.

Plant Foods are extremely important to any muscle building regimen as they are classified as superfoods. I will mention a few that are important for muscle mass and gains:

Legumes- Legumes are an excellent sources of protein and fiber. Fiber is critical as it keeps blood sugar and energy levels stable. As far as plant foods go, legumes are high in protein and are a great source of slow releasing complex carbohydrates. Carbs are known to provide a more stable and lasting energy supply for workouts. Legumes can be eaten in soups, chili, stews, or in cold bean salads. You could buy them dry, canned or frozen and basically any supermarket. The most common of legumes are pinto beans, kidney beans, navy beans, lima beens, black beans, lentils, chickpeas, and blac-eyed peas.

Allium vegetables- Garlic, chives, scallions, leeks, and onions are all flavorful additions to a bodybuilding diet. Their benefits are in large part due to their sulfur-containing compounds and the flavonoids such as quercetin. Much like any other plant food, they retain their vitamins and are more beneficial when uncooked. You could add them to anything from sandwiches, salads, pizza, raw soups, salad dressings, and other raw recipes.

Nuts- Overall, nuts are very rich in nutrients; including plant protein, fiber, vitamin E, potassium, zinc, phosphorus, phytoserols, antioxidants and much more. You can add them to recipes or snack on them alone. Brazil Nuts, Walnuts, and Almonds could be a great snack and diet addition for muscle gains. But remember, eating too much of a good thing could increase caloric intake, which could lead to more fat, so keep a guideline as to eating one to two servings per day. One serving is about an ounce or (24 almonds).

Cruciferous Vegetables- Eating cruciferous vegetables is a good way to take in micronutrients without taking in a lot of calories. They can be a bodybuilder’s best friend because they require more calories to be digested than they provide. They help fill you up, but help you to burn more calories too. Watercress, kale, cauliflower, Brussels sprouts, cabbage, and broccoli are amongst many of cruciferous vegetables. Their great in phytonutrients, and of course plant protein. If losing bodyfat is a goal then these should be a diet focus each and every week.

In short, muscle building puts great demand on the body, so eating right will bring about and maintain good health and natural strength. In the long run it’s about being independently healthy and fit, so super foods and a determined mindset is a good start.

[The Natural]

An article with that title could be wrapped up with two words

"Eat steak."

[naturalstrength]

Nice write-up!! Now I feel bad about my double-stack w/ cheese and fries I had for lunch

Anyway, I need to get back into eating healthy, and working-out regularly! Thanks for the post..

[tselegala]

nice! We often tend to forget about our diet when it's really just as important as our training. The problem with meat nowadays is that the most available meat is often the worst for you. Even fish...if it's from a farm it can be full of toxins. Red meat...even worse. You think your eating good stuff but your not...but there is no way that i'm going to become vegetarian so...

[anson]

If you stick with whole eggs, meat, fish, leafy green vegetables, some fruit, and cut out the breads/pasta/sugars you can't go wrong. Check out Good Calories, Bad Calories by Gary Taubes- it's the most important book on nutrition ever published. Most of what we've been taught about healthy eating is nonsense.

[jad]

Um...no. One of the biggest problems is people don't follow what they've been taught about healthy eating, particularly regarding portion size/control. Taubes' book doesn't appear to be harmful but it's science based claims are written for the layman not the clinician as many are taken out of context, only tell part of the story, etc.. Frankly, I think some of his ideas aren't too bad but where I take issue is with his claim that everything we've been taught is wrong. Google "The BS Detective blog" if you would like science-based arguments to what Taubes' preaches. I especially enjoyed this segment:

http://www.thebsdetective.com/search?updated-min=2010-01-01T00%3A00%3A00-08%3A00&updated-max=2011-01-01T00%3A00%3A00-08%3A00&max-results=6

[mobsterone]

There are no such things as 'super foods'. There are just foods. Rex is wrong - it should be 'the guy knows nothing'.

[climber511]

If you can't tell me what you had for breakfast (and I mean real food) - don't even think about asking about what supplements you need. Eating "appropriately" isn't all that difficult - we all have a pretty good idea what we should be doing - its the doing it that's so hard. If it's highly refined or the ingredient list reminds you of your college chemistry class - pass it by. The big picture is quantity control it seems!

[mobsterone]

100% correct. I see this on supplement forums all the time. Guys ask about product X, Y and Z and some sensibly says 'and your diet?'. 9/10 it's simply not enough or just piss poor.

[The Mac]

I often scratch my head when reading threads like this - sometimes the "Back to Basics" group, when it comes to both nutrition and training, makes it sound like anyone who uses anything that isn't grown on a Tropical island 300 miles South-South Wrst of Fiji is an absolute idiot and will never get anywhere.

[Cannon]

I'm just waiting for the other shoe to drop...

Nicknite, what are you hoping to sell us? An eBook? Protein powder? Viagra?

[mobsterone]

'They can be a bodybuilder’s best friend because they require more calories to be digested than they provide'. It's a fallacy. If it was actually true we'd have a perfect way to lose weight.

[mobsterone]

So-called super foods are just foods which are rich or, better still, richer in some of the healthier properties we look for. Marketing of some exotic berry makes it seem a cure for cancer. But this becomes negated when Tomatoes can and are described as equally super. Calling a product super allows for premium rates to be charged. More so if it's hard to get hold of.

When even the marketing of sport supplements includes references (meant to show how great product X is) showing that some improvement was seen in the placebo using group (you mean something with no possible action also meant an increase in strength??) against a group using product X. Using a carefully structured chart one might show product X was 10% better than a placebo but the placebo itself was better by 10% than nothing yet is nothing (or, at least, an inert powder with no nutritional benefit). On the basis of my showing someone how to get more from their workouts could I sell my essence and call it super? After all they got stronger by merely being with me.

[jad]

Outstanding post Chris! I'm c&p that on my facebook status!

[tselegala]

No one denies all the BS in marketing. It's partly the reason why i never watch TV anymore. But the article above mentions very basic stuff like eggs garlic lentils etc. The products mentioned can be considered as being ''super'' merely by relative comparison to what I have noticed as the being the typical lunch at the office. However, in reality the products are not super, it's just the typical diet that is extremely poor. BTW I'm not a fan of copy and paste threads, but it's interesting to see what this one has brought out.

[jad]

So-called super foods are just foods which are rich or, better still, richer in some of the healthier properties we look for. Marketing of some exotic berry makes it seem a cure for cancer. But this becomes negated when Tomatoes can and are described as equally super. Calling a product super allows for premium rates to be charged. More so if it's hard to get hold of.

When even the marketing of sport supplements includes references (meant to show how great product X is) showing that some improvement was seen in the placebo using group (you mean something with no possible action also meant an increase in strength??) against a group using product X. Using a carefully structured chart one might show product X was 10% better than a placebo but the placebo itself was better by 10% than nothing yet is nothing (or, at least, an inert powder with no nutritional benefit). On the basis of my showing someone how to get more from their workouts could I sell my essence and call it super? After all they got stronger by merely being with me.

Check out a post on Alan Aragon's blog called Two Buck Chuck vs. Monavie for a similiar comparison LOL

[anson]

If you can't tell me what you had for breakfast (and I mean real food) - don't even think about asking about what supplements you need. Eating "appropriately" isn't all that difficult - we all have a pretty good idea what we should be doing - its the doing it that's so hard. If it's highly refined or the ingredient list reminds you of your college chemistry class - pass it by. The big picture is quantity control it seems!

I agree with you about the refined/weird foods, people eat far too much of it. But I think quantity control is much less important if you're not eating the Standard American Diet. More and more research is showing that elevated insulin levels damage health and promote body fat storage. Dietary fat is not the enemy (trans fats are the exception), it's mainly the starchy foods that are making us fat and sick. How do I know? Because I've tried it, it works. I've cut out bread, pasta, rice, beans,sugar, and white potatoes- I eat unlimited amounts of high protein & fat foods and fibrous veg. I'm leaner and stronger than I've ever been. I'm getting more calories now from all the eggs, whey, coconut oil, cheese, butter, olive oil, etc, yet I'm dropping bodyfat. My cholesterol numbers have never been better, and my inflammatory markers (cardiac reactive protein, etc) are rock bottom low. I have much more energy, I've found the right way for me to eat. I encourage everyone to experiment and move away from the SAD which is based on grains. What's the worst that could happen?

[The Hack]

nice! We often tend to forget about our diet when it's really just as important as our training. The problem with meat nowadays is that the most available meat is often the worst for you. Even fish...if it's from a farm it can be full of toxins. Red meat...even worse. You think your eating good stuff but your not...but there is no way that i'm going to become vegetarian so...

not meat only, its everything, especially vegetables are "poisoned" which are very important. If someone from my family try to stop me from eating nonseasoned or even seasoned vegetables-they know how it is made- i asked them what is worst, not to eat it or eat it??? There were one research which shown that children which play in dust don't get astma, so i hope that our organism can deal with inpoisoned foods.

as from suplement and super foods side, i'm not expert but here's my 2coins which could be wrong. It is more important to know when to eat something and when not to eat.

Growth hormon get released while sleep, but mostly in first 2hours of sleep. Eating high glicemic index foods before sleep will force body to produce insulin so to help in digestion, insulin will completely block GH in first 2hours when its potention is greatest. 2hours before sleep could be eaten proteins from,milk,egg,meat... or drink mixed protein with combination of three most important-milk,egg and whey.

Mg,zinc,glutamin and chromium help in increasion of GH in sleep so it should be taken before.

Duodenum is part of digesting system, it is created for non protein stuff, for vegetables,pastas,bread,fruits... compared to large digesting system is very very small, in large goes protein foods. So duodenum is not made to be filled with lot of food, but big one is. I read that 100 years ago in england from doctors sugested quantity of proteins for non athletic person was 300grams a day!!! What is today, 60 grams or something.But sugested quantities of vegetables are drasticly increased. Humans digestive system is not made to be vegeterian from anatomical point of view.

Edited May 6, 2010 by The Hack

[Sher]

I agree with you about the refined/weird foods, people eat far too much of it. But I think quantity control is much less important if you're not eating the Standard American Diet. More and more research is showing that elevated insulin levels damage health and promote body fat storage. Dietary fat is not the enemy (trans fats are the exception), it's mainly the starchy foods that are making us fat and sick. How do I know? Because I've tried it, it works. I've cut out bread, pasta, rice, beans,sugar, and white potatoes- I eat unlimited amounts of high protein & fat foods and fibrous veg. I'm leaner and stronger than I've ever been. I'm getting more calories now from all the eggs, whey, coconut oil, cheese, butter, olive oil, etc, yet I'm dropping bodyfat. My cholesterol numbers have never been better, and my inflammatory markers (cardiac reactive protein, etc) are rock bottom low. I have much more energy, I've found the right way for me to eat. I encourage everyone to experiment and move away from the SAD which is based on grains. What's the worst that could happen?

Is this a trick question??

I do agree with your post (though, my food choices don't reflect that...yet).

[anson]

Um...no. One of the biggest problems is people don't follow what they've been taught about healthy eating, particularly regarding portion size/control. Taubes' book doesn't appear to be harmful but it's science based claims are written for the layman not the clinician as many are taken out of context, only tell part of the story, etc.. Frankly, I think some of his ideas aren't too bad but where I take issue is with his claim that everything we've been taught is wrong. Google "The BS Detective blog" if you would like science-based arguments to what Taubes' preaches. I especially enjoyed this segment:

http://www.thebsdetective.com/search?updated-min=2010-01-01T00%3A00%3A00-08%3A00&updated-max=2011-01-01T00%3A00%3A00-08%3A00&max-results=6

Have you actually read the book, or do you base your objections on what this reviewer has to say about it?

[jad]

Um...no. One of the biggest problems is people don't follow what they've been taught about healthy eating, particularly regarding portion size/control. Taubes' book doesn't appear to be harmful but it's science based claims are written for the layman not the clinician as many are taken out of context, only tell part of the story, etc.. Frankly, I think some of his ideas aren't too bad but where I take issue is with his claim that everything we've been taught is wrong. Google "The BS Detective blog" if you would like science-based arguments to what Taubes' preaches. I especially enjoyed this segment:

http://www.thebsdetective.com/search?updated-min=2010-01-01T00%3A00%3A00-08%3A00&updated-max=2011-01-01T00%3A00%3A00-08%3A00&max-results=6

Have you actually read the book, or do you base your objections on what this reviewer has to say about it?

I've read parts of it, including the sections noted in the review. Much like a Chef doesn't need to eat an entire pot of soup to know that it's bad, I don't need to read that entire monster (400+ pages if I remember right?) to know that it's just another idiot who thinks he knows nutrition...because...well,everybody thinks they know nutrition. Also, why would I waste the time to read the entire thing when I could read 400+ pages of studies in peer-reviewed medical journals?

The slide presentation in the link is objective, it is simply describing a metabolic pathway. Taubes of course chose to leave information like that out because it didn't support his argument and/or he just didn't know because he's not a professional.

On a side note: elevated insulin levels do not promote body fat storeage in the absence of excess calories. For example, you can't take a starving homeless man and pump him full of insulin and viola! he's obese. It has to have excess calories to store. Also, google insulin index and you'll see that starches are hardly the only thing that causes an insulin spike. There are some studies showing benefit to lowering carb content to 40% of the total for controlling high TG, especially in HIV+ individuals, but that's typically in those with insulin resistance r/t HAART.

Continously elevated insulin levels and by elevated I don't mean activated above basal but elevated compared to a control using the euglycemic clamp protocol, can be hard on the pancreas but it's more of a marker that something is wrong vs. being detrimental in and of itself. The question is why is it elevated/why is there insulin resistance? For example, in HIV pts, insulin resistance can occur when the adipocytes are not receptive and fat is being deposited ectopically in the muscles, liver (nonalcoholic fatty liver dz), etc..instead of the adipocytes. This might prompt a scan revealing large amounts of intraabdominal fat, fatty liver, etc.. This ectopically deposited fat makes them insulin resistant/requiring much more insulin to get the job done. If insulin resistance isn't accounted for you're going to eventually run into hyperglycemia which over time will increase risk for CHD, neuropathy, kidney dz, etc... To summarize, the high insulin levels are simply the set of keys that no longer fit the lock and are the least of your worries, the constant hyperglycemia is the bad guy. How do you avoid hyperglycemia? Portion control! How do you avoid hyperglycemia when you already have insulin resistance? Meds AND portion control!

The SAD is not the failure, Americans are. Americans are NOT followign the SAD. Americans have no concept of portion control and hear what they want. They'd rather read books that bash the medical community and tell them about the next miracle break-through than eat less and exercise more. "Oh, fat is bad? I guess we can eat unlimited amounts of pasta, fat free cookies, and soda because there's no fat". Or we just don't listen at all and eat the dollar menu 5 days a week. Where has that been prescribed by the medical community? The new Food Guide Pyramid recommends 6 oz of grains, with at least half of them whole grains. It also has an option on the website to customize the servings based on individual needs. The one before it said 6-11 servings of grains. 11 servings of grains based on the DM exchange system is a whole 880 calories. 880 cals a day isn't making anybody obese. Just to reiterate, I like some of the stuff in the book, from a business standpoint, I think it's very well done, but the carbs/insulin and bashing the medical community follows the typical fad diet book pattern.

[The Hack]

Nice post Jad.

To summarize, the high insulin levels are simply the set of keys that no longer fit the lock and are the least of your worries, the constant hyperglycemia is the bad guy. How do you avoid hyperglycemia? Portion control! How do you avoid hyperglycemia when you already have insulin resistance? Meds AND portion control!

Portion control means more meals with less food, bodybuilding style.

But what about blood flow? Human body has 3 major functions-brain work, digestive(inner organs)work and muscle work, forth could be sleep.

All three demand blood to circulate more and leave other two parts with minimum blood.

Einstain could solve math tasks for days without eating anything.Sandow first mention concentartion on muscles while lifting, great Hackenschmidt said that athlete can not afford to have nervouse,erotic,temperament thoughts, Bruce Lee said that you must develop ability of not thinking(thinking on not thinking is failure)-clear mind.Digestion demands lot of blood and leaves brain and muscles without it, so is it good to eat imidiatelly afterward or some even in training? Coach Broz said do not eat or drink anything while training. Hackenschmidt-who was dr Krajewskies student,and he was man who knew more then anyone about anatomhy-never eat or drink while training,and wrestling uses over 90% of all muscles in body and is extremely exhausting. Sandow said that before medical study all his training were in vain,he stood on place, but imidiatelly after he started medicine he said he understood everything about body ,and he said for himself that no man on earth could ever know more about anathomy then him. Nordquist was also example of man who knew a lot about anathomy and invented noutrition for all kinds of mental/temperaments peoples. Earle Liederman stoped medicine in last year because he said it is stoping with anathomy researches and it goes to researches of medicine drugs and goal is to make people sick and depended to suplements and pills so they could sell them,and he don't want to be part of it. Later,1925,he writed book how to heal all sickneses with strenghtening inner organs.

So for best results, if we train we sholud never eat or think/read/learn, if we read or learn we should never eat, if we eat we should never think or read.

It has to be done seperately.

Especially i would say, from logical point of view, that while training we should develop mental control of not thinking on other things and that way leave blood to muscles only.

Is blood ever is without nutriments?

Oldtimers knew also that training on open is of high importance. Research shown that air which is filled with negative ions have beneficial effect on human health and well being.Mostly air in evergreen woods and close to flowing water is very rich with neg ions, but indoor air in houses,buildings... are almost without it and they are filled with positive ions which are harmfull for human body.

Can it be done, to be great athlete and in same time to be smart educated person. We see that most of great athletes in soccer, football... could be said are a bit dumb. Maybe if they learn/read they would not be world class athletes. There are examples of both in graetness. Bruce Lee read about 2000 books,finished philosophy colage,were actor, writed his own books and philosophy and still he were mostly known as graet fighter.He was only person so far so fast that in camera they needed to slow down his motions.

Many are sceptic about him,here's few scenes from live tv show in hongkong

[The Hack]

If Einstain and other inventers could manage without food somethimes for days, and brain for work(like muscles) demands noutritions,how then brain could work without it. It isn't. Blood is never without noutrishion, if needed body will do catabolism on some other parts to assure it. If there is request body will find the way.

I live in area where are many building constructors-masons and they have huge forearms and hands even their nourishment is very very poor. They are poor people and mostly they feed themself with bread and salamas, somethimes they eat only once a day. How did they develop forearms of 40cm without enough food? Same as scientist, masons other parts of body have experienced atrophy-catabolism to assure nourishment of their most important body parts which they use. Same is with farmers.

[mobsterone]

Carbs, in the form of Glycogen, is stored in he muscle. Then there's body-fat then finally catabolism of muscle tissue. That's how Einstein et al got by. Ditto your masons and the like.