Best 7 Muscle Building Foods

Nutrition and physical activity are vital if you want to gain lean muscle. To begin with, it is vital to challenge your body through physical activity. However, without adequate nutritional support, your progress will fail.

Protein-rich foods are important for muscle gain, but carbohydrates and fats are also a necessary source of energy. If your goal is to gain lean muscle, you should concentrate on regular exercise and get more calories from your muscle-healthy foods every day.

There are 26 main foods that obtain lean muscle.

1. Egg
The eggs contain high quality proteins, healthy fats and other important nutrients such as B vitamins and choline (1).

Proteins are composed of amino acids, and eggs contain many amino acids, leucine, which is especially important for muscle growth (1, 2). In addition, B vitamins are essential for various processes in the body, including energy production (3, 4).

2. Squid
Salmon is a great option for muscle exercise and overall health. Each 3 ounces (85 grams) of salmon contain approximately 17 grams of protein, almost 2 grams of omega-3 fatty acids and several important B vitamins (5).

Omega-3 fatty acids play an important role in muscle health and may even increase muscle gain in sports (6).

3. Chicken breast
Chicken breast is considered the main reason to get muscle, which is a good reason. They are rich in protein, 3 ounces (85 grams) each, which contain approximately 26 grams of high quality protein (7). They also contain large amounts of B vitamins niacin and B6, which can be especially important if you are active (7).

These vitamins help your body function properly during exercise and exercise, which is essential for optimal muscle gain (4). In addition, some studies have shown that high-protein diets containing chicken can help reduce fat (8).

4. Greek yogurt
Dairy products contain not only high-quality protein, but also a mix of rapidly digested whey protein and slow-digesting casein. Some studies have shown that when people eat a combination of slow-digesting and slow-digesting dairy proteins, people experience an increase in lean body mass (9).

However, not all dairy products are the same.

For example, Greek yogurt generally contains twice as much protein as normal yogurt (10, 11). Although Greek yogurt is a good snack, it may be beneficial to eat it after exercise or before bedtime because it mixes digested proteins quickly and slowly (9, 12).

5. Tuna
In addition to taking 20 grams of protein per 3 ounces (85 grams), tuna contains a lot of vitamin A and several B vitamins, including B12, niacin and B6. These nutrients are important for optimal health, energy and athletic performance (4, 13, 14).

In addition, tuna provides a large amount of omega-3 fatty acids that promote muscle health (6, 13).

This is especially important for the elderly. Studies have shown that omega-3 fatty acids can decrease the reduction of muscle mass and strength with age (15).

6. lean beef
The meat contains high quality protein, B vitamins, minerals and creatine (16, 17). Some studies have even shown that eating lean red meat can increase the lean body weight gained through weight training (18).

However, even if you want to gain muscle, it is best to choose the meat that supports muscle gain without providing too many extra calories. For example, a 3-ounce (85-gram) 70% lean beef has 228 calories and up to 15 grams of fat (19).

However, the same amount of 95% lean beef contains a little more protein, just 145 calories and 5 grams of fat (20).

7. Prawns
Shrimp is almost pure protein. Each 3 ounce serving (85 grams) contains 18 grams of protein, 1 gram of fat and zero carbohydrates (21) While healthy fats and carbohydrates are important to your overall diet, adding shrimp is an easy way to get muscle protein without the need for extra calories.

Like many other animal proteins, shrimp contain large amounts of the amino acid leucine, which is essential for optimal muscle growth (21, 22).

5 Ways To Get Immediate Relief From Back Pain

Let’s face reality … We feel pain from time to time. Back pain, especially lower back pain, seems to be one of the main reasons why we seek medical advice. In fact, according to the Mayo Clinic, about 80% of Americans have at least one back pain in their life.

But medical experts also believe that the majority of back pain is caused by lifestyle. Stress in the workplace, incorrect posture, poor sleep habits or poor ergonomics are the main causes of back pain in addition to direct injury.

This is good news because it means that, in general, back pain is not serious and can be treated conservatively.

If you want to know … “conservatively”, I recently discovered that it is a peculiar statement, “Without medication”.

To summarize, there are things you can do yourself to ease your pain and prevent future problems.

1.Stretch it
Low back pain is usually caused by a great muscular tension in the lower part of the body. The hamstrings, quadriceps and hip flexors can be shortened over time without the need for frequent stretching. This shortening can cause severe back pain. The simplest remedy is to stretch every day. Stretching often relieves tension and embarrassment, plus it feels good, do not you think? Keep it soft – and feel younger and longer – extension of daily routine. Here are some suggestions, or see how to create a daily stretching routine on (Be sure to consult a doctor before beginning any fitness program).

2. Take vitamins
It can help reduce chronic pain by ingesting enough essential B vitamins. The B vitamins help support the central nervous system, strengthen the immune system and help your body heal after an injury or illness. You can also try adding a dose of omega-3 fatty acids to your diet. It is known that Omega-3 has anti-inflammatory properties that help eliminate the inflammation that causes pain. Seafood, eggs and milk are naturally rich in omega-3 fatty acids. Vitamin B can be found in foods such as bananas, potatoes, avocados and beans, as well as nuts and turkeys.

3. Rest
I know this sounds simple, but if you do not use your back, it’s almost impossible to do anything. When your muscles are tense, you need to rest and recover. The best position for an injured or painful back is to lie on the back or side, and the curve of the spine is aligned in its natural position. Try lying on a solid surface covered with a rug. You can relax your back by placing pillows or a chair under your knees. If you are at your side, place the pillow between your knees instead of under your knees. For comfort in the neck, wrap a small towel and place it under your neck to let it rest.

4. Ice, ice, baby
The other has no brain … A simple ice pack can help relieve back pain.
Immediately after the injury, blood flows to the damaged area. Even if swelling is part of the body’s normal healing process, excessive swelling can increase pain and prolong recovery time. Then ice is the right thing to do. Using ice immediately after stress reduces the amount of inflammation and speeds up the healing process. The general rule is ice during the first 48 hours after the injury and then heat. But ice can fight pain at any time, not just after the injury. (Why do you think all those football and baseball players are running ice packs after the game, right?) Ice numbness. Yes, this is temporary. But sometimes temporary relief will allow you to spend the day, right? But remember to use ice wisely because the wrong ice will damage the skin. To do this, warm towel or a pillowcase is immersed in slightly warm water, drain excess, and then quickly pack ice, ice cubes or crushed ice in it. Immediately place the towel or pillowcase in the tight area of ​​the back for approximately 12 to 15 minutes. Repeat several times a day if necessary.

5. Wipe it off
You can go to the masseuse and spend a lot of money on a massage. I’m not saying it will not make your back feel better, but how will your wallet feel? So why not make relaxing massage and DIY massage tools in your own home? Simply capture the two tennis socks and one long tube, and the two tennis socks (which do not need to be new) tied together tightly attached to the end of the sock and ends. Cut the tennis ball between the back and the wall or the headboard and rub them in

3 Unexpected Causes Of Neck Pain

Your neck can handle the widest range of motion in any other part of the spine. Therefore, you may be more prone to pain and overwork, resulting in nerve damage and joint deterioration. According to the National Institute of Health Statistics, 15% of common pain conditions are associated with neck pain.

There are many reasons why you may experience a surprising neck pain.

Poor posture

Your job may be the pain of the neck. Creating an ergonomic workspace and adapting to good posture are important parts of long-term pain prevention. If you are experiencing neck pain, it may be because the bio mechanics of your workstation has compensated for your spinal alignment. Incorrect positions, such as the height of the table or the bent position on the chair, increase the amount of work in the neck, causing more stress on the joints, ligaments and discs of the lower neck. If you are going to end a day of chronic pain, you may need to re-evaluate your workspace configuration.

Outside your desk, technology can also be the root cause of your neck pain. Americans spend an average of five hours a day using their smartphones. Tightening the handheld device can speed up the degradation of the neck joints. The end result may be not only neck pain, but also headaches and possible early onset spinal arthritis.

Damage caused by car accident

Contrary to popular belief, injuries caused by car accidents do not always respond immediately. In fact, even after a low-impact accident such as a defensive accident, your body may experience a delayed injury response. Any head that stretches quickly and then bends the head (you may know “whipping”) may be faster than your reflection, which is meant to protect your body. If you leave a small fender, you may leave a long-term pain that may take a while to appear.


Inflammation can be considered the root cause of the most chronic pain. Persistent inflammation can cause neck joint degeneration and can cause neck pain. Recurrent injuries, such as whipping, can accelerate degenerative wear of the neck joints.

Regular detection of cancer is also important. Although rare, diseases such as metastatic cancer and other serious diseases may be the root cause of neck pain.

What can you do?

Advances in modern pain management have made it possible to live a life without pain. There are many options for people looking for a neck pain solution.

Epidural steroid injection is a minimally invasive injection procedure designed to relieve pain in the inflammatory nerves. This effective anti-inflammatory treatment can provide long-term pain relief for some patients for months or even years. Although epidural anesthesia may be more often associated with childbirth, these injections have been used for decades as a solution to pain relief associated with disc herniation, spinal stenosis, and other degenerative disc disease. Working with a pain management specialist will help you choose the right type of epidural injection to relieve the specific neck pain you are experiencing.

The use of radio frequency ablation is another advanced method of controlling pain if steroid therapy is not effective or if you are looking for alternatives. This outpatient operation takes only 90 seconds to complete. A special X-ray machine targets the radio frequency to the affected nerve tissue to interrupt the pain signal that reaches the brain. Although each patient is different, people will relieve pain months after treatment.

If you are looking for a quick relief, trigger point injection is another option. Designed to rapidly reduce inflammation, healing begins at the site of injection because tissue undergoes reduced inflammation and can release toxins from cellular waste to substantially “clean” the affected tissue. Trigger point injection can quickly relieve neck pain, and can also be effectively used for chronic my official pain and fibrillation.

Don’t let neck pain become the source of pain

Top 6 Stupid Practice In The World

Exercise for fun or training, or both. Exercise wisely, in a way that helps you in sports or in your daily life. But do not do exercises that are useless or that can generate injuries. Here are some doozies that should not be on your list:

1. Wall squats. At no time in life does anyone feel stationary against the wall. This exercise overloads the patella by holding a stationary load in an area of ​​the cartilage. This load exhausts the cartilage of its lubricating fluid or, if the joint is already damaged, the decomposition of the exposed collagen fibers increases.

2. Knee extension exercises. No athlete kicks a ball only from a knee extension. The kick is generated when the hip rotates the powerful trunk and then the muscles of the legs towards the ball. A repetitive sitting leg extension overloads both the patella and the trochlea (the groove in the femur in which the patella follows the track). Repetitive extensions of the leg can cause patellar arthritis and patellar tendinitis, and the damage is much worse when the ankle or leg weight is added. It is preferable to perform a simple squat exercise, since it exercises all the muscles of the foot and ankle through the leg, hip and trunk. Squats are what athletes do in almost every sport.

3. Isolated exercises of a single muscle. Exercises like bench press make your chest look good, but not much more. The time you spend doing bench press or biceps curl could be spent much more beneficial by doing a dynamic exercise, such as a hammer curl to a higher press, which uses much more of the muscles of the upper extremity (biceps, triceps and shoulders).

4. Something too complicated. Exercises that require too much configuration to function properly can result in inadequate performance, excessive compensation or injury. Exercising with the proper form, proper rhythm and resistance are effective. Do not waste your time in complicated exercises that you do not remember how to configure them correctly.

5. Presses of very loaded legs, where it is pressing against 200, 300, in some cases, 400 pounds of weight. If you are looking for the strength of the lower extremity, you should try to squat standing, double or with one leg, with or without resistance (ie, kettlebells, hand weights, barbell), depending on your ability and shape. These types of standing exercises will more effectively improve your movements for daily life and will challenge your core in a more useful way. A box reduction exercise, for example, will strengthen thigh muscle strength quickly, challenge your balance and improve your ability to descend stairs.

6. Turning on a bicycle or walking on a treadmill while watching television or reading a magazine. To get the maximum benefit from exercise, you should feel your heart rate, your breathing and your muscles as you reach your limits and begin to tire. It is the awareness of your body’s responses to physical stress that helps you overcome current barriers and be more fit, faster and stronger. You lose much of the benefit of psychological training, as well as improvements in skills, dissociating your mind from your exercise. Learn to filter all other distractions and be aware during training. Then, enjoy post-workout bliss. The exercise is the maximum meditation and the direct connection with the god within you.

Dr. Kevin R. Stone is an orthopedic surgeon at The Stone Clinic and president of the Stone Research Foundation in San Francisco ….