Top 10 Food To Build Up Your Muscles

Building mass is more than training. Your success stands or falls with the right nutrition at regular times. If you train heavily, your muscles need more good quality nutrition. They need to recover and they do when you feed them well.

So focus as much on the workout as the diet. To help you get started, we’ve put together a list of the best foods to build mass. 70% of your results come from your diet. The list consists of both proteins and carbohydrates.

1. Egg – is one of the best forms of protein. Inexpensive, easy to prepare and packed with protein

2. White Fish – one of the best sources of Omega 3 Fish is also packed with protein.

3. Blueberries- super tasty in your shake they are rich in antioxidants. Eat them in the morning with milk and oatmeal.

4. Steak – is relatively low in fat and full of protein. Steak also contains Vitamin B12, Zinc and Iron which are all important if you want to grow your muscles.

5. Chicken breast – This is a classic, everyone who does fitness and bodybuilding eats chicken breast. It is lean, high in protein and can be combined with everything. You can eat it with rice, pasta, bread or potatoes.

6. Almonds – many people don’t know but almonds are high in protein. The fat in almonds is healthy and unsaturated. Eating almonds is good for protein absorption.

7. Oatmeal- slow carbohydrates will keep you energized all day long. Your blood sugar level remains stable. Eat oatmeal with milk and blueberries for breakfast.

8. Water – drinking water is one of the things that people almost never do enough. If you are thirsty and only start drinking then you are already too late, your body is already drying out. Make sure you drink a lot in the morning because then your metabolism starts well. Drink a few glasses of water with each meal, which is also good for muscle recovery.

9. Green vegetables – high in fiber and antioxidants that help increase your resistance. Add them to every meal. Broccoli, courgettes, green pepper, cucumbers etc.

10. Whey protein- this may not be food, but it fits very well in a diet for mass, especially if you are short of time to eat constant food. A shake is a good way to get enough meals in a day. And since you need 1.5 to 2 grams of protein per kilo of body weight, this is an easy way to get there quickly.

How Important Is Testosterone To A Man And How Does A Man Boost It

What is testosterone? Testosterone is a male sex hormone that develops during puberty in a male adolescent. This hormone is the most important for the production of sperm, beard in the throat, body hair, beard growth, testicle development and stimulation of muscle mass.

Reason that one man’s testosterone is higher than another

Increasing testosterone in some men is necessary because their testosterone levels are low. Our creators pass on our genetic DNA that naturally provides a testosterone boost, so many guys are blessed with an absurdly elevated testosterone level.

However, this medal also has a downside, since there are also men who have a low testosterone level. A few have inherited this, others are approaching or are over 50 where testosterone begins to decline. Unfortunately there is a group that has weakened their natural testosterone booster.

How do you weaken your natural testosterone booster

Natural testosterone boosters can be watered down in many different ways, but the main culprits are a beer belly, little exercise (literally and figuratively), insufficient fitness, too many combinations of foods with a lot of carbohydrates and fat (think chips, chips, donuts and more) Note that one is much more sensitive to this than others, they also tend to use testosterone-increasing agents. There is nothing wrong with a testosterone supplement, but we have to consolidate in our brain that personal testosterone boosters can also be hindered personally.

Can also naturally boost your testosterone

Of course there are also options to naturally boost your confidence and testosterone because this is of course one of the best testosterone boosters.

Have sex more often

Sexual intercourse upgrades substances that boost testosterone.

Minimum 7.5 hours of sleep

During a full sleep session, the body produces substances that boost testosterone.

Avoid drop

In licorice there are testosterone retardants, a high drop consumption can neutralize testosterone.

Moderate alcohol intake

Alcohol in itself does not affect testosterone, in fact a little bit of wine has a positive effect, however, if the intake of spirits is too high, the body is so busy that it is not time for testosterone. In other words, an inclined plane.

Eat a lot of Broccoli

A lot of green food is good for testosterone, but there is one vegetable that is the king of natural testosterone supplements and that is Broccoli. This vegetable is committed to providing all the vitamins and nutrients our human device needs to perform at its maximum.