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SUPER FOODS

In this article I will be covering what have been dubbed “super foods”, everyday foods that are essential to muscle gain and maintenance.  Combining these foods in with well balanced meals will optimize your body building goals naturally.
Here are the things necessary to achieve the goals you’ve set for yourself:

Salmon, preferably wild is one of the best sources of Omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm-raised salmon is omega-3 deficient as it is corn/grain fed.

Yogurt contains bacteria that improve your gastrointestinal health.  Avoid frozen yogurt or yogurt with added sugar and fruits at the bottom and stick to plain, low fat yogurt.

Mixed nuts:  almonds, walnuts, cashews, hazelnuts, peanuts contain mono- & polyunsaturated fats, proteins, fibre, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you’re too thin and want to gain muscle mass.

Red meat Protein:  vitamin B12, iron, zinc, creatine, even omega-3 if you eat grass-fed beef. The more rare the steaks & hamburgers, from top round or sirloin, the better.

Oats provide carbs and reduced cholesterol in a high soluble fibre.

Berries are strong antioxidants that prevent cancer, heart & eye diseases. Types like cranberries, raspberries,blackberries, blueberries, etc.

Quinoa is the South American “king of grains”. Quinoa is higher in fibre & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it’s better quality.

Green Tea is a strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Loose leaf green tea, not teabags.
Ideally using these key ingredients in your diet coupled with other proper nutritional foods and the supplements mentioned in my past couple of articles will increase your overall health, well being, vitality and natural, enduring muscle gain. 

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