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Out of the unlimited amount of food you can put into your body, there are good foods and there are bad foods. Obviously, you know to avoid bad foods whenever possible, but when it comes to choosing the best foods for your physical goals, it’s a tougher decision.


Salmon is rich in omega-3 fatty acids. consuming high levels of omega-3 fats reported greater muscle strength than those consuming low levels of omega-3 fats, according to one study. Omega-3 fatty acids improve insulin sensitivity, which increases muscle protein synthesis (muscle growth) and increases glucose and amino acid absorption. Omega-3s are easily burned for fuel, conserving muscle glycogen to keep muscles bigger. Additionally, omega-3s have been found to blunt muscle and joint damage, as well as promote their recovery. Omega-3s are converted into beneficial prostaglandins, hormone-like substances that drive many processes in the body.


The perfect protein, eggs are loaded with cholesterol, which is commonly regarded as an evil food ingredient, it turns out to be full of positive benefits, such as maintaining testosterone levels and the integrity of muscle cell membranes. In one study, subjects who ate three whole eggs per day while participating in a strength-training program resulted in twofold increases in muscle mass and strength compared to those who consumed just one egg or no eggs per day.


before exercise and whenever you want slow-digesting carbohydrates.
Oats are rich in zinc, iron, selenium, potassium and B vitamins, and are high in protein with good amounts of branched chain amino acids, arginine and glutamine. It is high in fiber, making it a great source of slow-digesting carbohydrates. It’s also great before training because it provides a good source of octacosanol, an alcohol that can increase muscle strength and endurance, as well as increase reaction time in athletes by increasing the efficiency of the central nervous system.

4.Brown rice

Brown rice is a whole grain that provides fiber to help slow digestion and keep insulin levels steady, giving you the energy to last through the day. It is high in gamma-aminobutyric acid, which is an amino acid that functions as a neurotransmitter in the body and which increases growth hormone levels by up to 400%. You can prepare brown rice in a way that will increase GABA levels: soak it in hot water for two hours before cooking to induce slight germination or use a Heating System.


As a companion to any meal. Broccoli contains phytochemicals that are converted into another natural chemical called diindolylmethane, which reduces the strength of estrogen by converting it into a variety that is weaker in the liver. This helps reduce the effects of fat gain and water retention and strengthens muscle strength and growth.

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