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8 additions to protein to maximize muscle building

Thanks to the advice of actors playing superheroes, the way to get ripped appears to be the consumption of protein. There’s no arguing with the results achieved by Henry Cavill, Chris Pratt of “The Rock,” but us mere mortals cannot live by protein alone. In fact without balanced nutrition, too much protein can cancel out the effects of time spent at the gym. Here are eight foods that won’t replace steamed chicken but can add some super to your workout and summer body.

Olive Oil
Muscles are actually broken down by a cellular protein: tumor necrosis factor-a. Olive Oil actually lowers the levels of this pesky protein and helps halt the process of burning muscle mass for energy.

Your body consists of 80 percent water and building muscles happens more quickly and effectively when muscle cells are well hydrated. Dehydration also lowers the body’s ability to transform proteins into muscle and encourages your body to burn muscle to maintain energy levels.

This colourful vegetable is full of betaine, a nutrient that increases muscle strength as well and enhancing liver and joint repair. Eating beets won’t directly increase muscle mass but it will help you to do more reps at higher weights, increasing the odds of achieving your goals.

Pineapples are packed with the enzyme bromelain which increases absorption of dietary protein. It all helps to reduce inflammation and muscle soreness, again increasing your odds.

This grain is high in protein, fibre, magnesium, iron and all nine amino acids necessary for building muscle. While it is gluten-free for easy digestion, remember that quinoa is also high in carbohydrates so is better eaten after workouts to assist in recovery.

Six ounces of oyster contain approximately 16 grams of protein and only 4 grams of fat. They’re also full of zinc which is essential for turning dietary proteins into muscle, and are apocryphally aphrodisiacs which is good for the best form of cardio.

The boosting power of caffeine will not only get you going but it also increases endurance and stimulates muscles to help in overall effectiveness while training.

Chocolate Milk
The International Journal of Sports Nutrition and Exercise Metabolism claims that chocolate milk may just be the perfect post-workout recovery drink. 30-45 minutes after a workout, carbs are a necessity to replenish your body’s glycogen levels. Chocolate milk not only increases glycogen re-synthesis but it also has a helping of complementary proteins that help maximize the process.