The Right Choice to Build Muscle and Burn Fat
The Right Choice to Build Muscle and Burn Fat
Whether you're in a store or in your favorite restaurant, you are often difficult to know which foods should be included in your bodybuilding diet. Take, for example, those we have grouped in pairs: they appear to be equivalent, yet nutritionally, one is better than another. Are you able to get the right number?
Salmon or tuna
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SALMON
When you train hard, drop the tuna occasionally and prefer salmon. Although these two fish to bring about as many calories and protein, salmon wins with its omega 3 fatty acids that help to slow muscle inflammation that occurs after training. Omega 3 can also accelerate fat burning and improve the synthesis of proteins (that is to say, hypertrophy). To cover your needs in this important nutrient, replace the tuna with salmon lunch.
Whole egg or egg white
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EGG WHITE
In equal measure, an egg white and whole egg add about 17 grams of protein, but white is two times less calories. He also digested more quickly, so if you are looking for a quick source of dietary protein, your protein shake can be replaced with egg whites. But do not completely eliminate yellow because they are an excellent source of good fats for health and does not seem to be set aside as fat. As for cholesterol, do not worry unduly: research shows that this type of cholesterol does not cause elevation of blood cholesterol.
Turkey sausage or slices of turkey
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TURKEY SAUSAGE
This large bird is an excellent source of lean protein. While we do not recommend the sausage or bacon, with turkey varieties are much better for health than meats. That said, the turkey sausage contains more protein and less fat than thin slices: it is better for bodybuilders. One caveat, however: with about 550 mg of salt per serving, these products are highly Sodes. It will therefore be avoided if you try to lose weight.
Cow's milk or soy milk
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COW MILK
When it comes to muscle, cow's milk takes the cake: it is a complete protein, that is containing all essential amino acids necessary for muscle development and repair. On the other hand, drinkers of soy milk must supplement their diet with protein from other sources to ensure the proper quota of amino acids. When you prepare your shakes, then you should stick to cow's milk 0% fat.
Sweet potato or butternut squash
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SWEET POTATO
After training, sugars - such as those found in many fruits and vegetables - can help curb cortisol production and promote insulin secretion. Certainly, sweet potato provides twice as many calories as butternut squash, but also four times more natural sugar, making it a better post-workout food. These two vegetables are both very good sources of vitamins A and C, potassium and fiber, therefore, to vary or at noon, add squash in your assiette.
Fromage white or yogurt
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WHITE CHEESE
The cottage cheese at 0% fat is an excellent source of protein: a portion of 225 g contains about 30 grams, compared with 15 g of 0% fat yogurt. The yogurt was still a place in your diet because it contains about 3 times more potassium than white cheese. Potassium is particularly important to prevent muscle cramps, but we must outlaw flavored yogurt because they contain three times more sugar than natural yoghurt and cottage cheese.
Brown rice or wholemeal pasta
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COMPLETE PASTA
These whole foods are comparable in terms of their protein content, but the pasta outweigh the benefit of rice with a few grams more. However, we also chose the pasta for another reason: indeed, they provide 6 grams of fiber per 100 g (depending on brand) cons 4 g per 100 g brown rice. It was shown that diets rich in fiber lowers blood levels of cholesterol, an important factor in heart disease.
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