When: Anytime but avoid nights.
Why: The perfect protein. Eggs are full of cholesterol, which many fear, but it also brings various benefits such as maintaining testosterone levels and integrity of muscle cell membranes.
Through the study proved that people who consume three eggs per day while follow workouts with 2-fold increase in muscle mass and strength than those who do not consume eggs.Research has shown that an additional 640 milligrams of cholesterol a day from eggs reduces the amount of bad cholesterol (LDL), which is associated with atherosclerosis.
Quantity: 3 large eggs-255 calories, 21 g protein, 1 g carbohydrates, 18 g fat
2. Beef
When: At lunch or dinner
Why: This meat is important for the protein, cholesterol and saturated fats, all of which maintain high levels of testosterone.
Beef contains very large amounts of conjugated linoleic acid (reducing body fat while helping to increase muscle mass and strength) and Omega 3 fatty acids.
3. Brown rice
When: At lunch or dinner
Why: Brown rice is a whole grain and provides fiber, which slows digestion and maintain stable insulin levels. It provides energy throughout the day.
4. Watermelon
When: Immediatelu after workout.
Why: Increases the level of insulin, which makes it great for post-workout carbs.
High levels of arginine lead to increased nitric oxide and higher levels of growth hormone after exercise, which is very important for muscle growth.
5. Spinach
When: As a salad with lunch or dinner.
Why: Spinach not only improves health through the delivery of antioxidants but also contains ingredients that increase muscle strength and size.
Contains oktakosanol and beta-ecdysterone that stimulate protein synthesis
Quantity: 300 g spinach-65 calories, 8 grams protein, 10 grams carbohydrate (6, including fiber), 1 g fat
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