Building Muscle?

Lean Beef:
- low in calories but contains high quality protein
- the amino acids work with insulin to promote muscle growth
- other essential nutrients include: iron, zinc, and B-vitamins

Cottage Cheese:
- a pure casein protein (casein assists with digesting protein and muscle maintenance)
- also contains B12 and calcium
*try to buy non-fat or low-fat because it isn't the best for weight loss

Eggs:
- you need less protein from eggs than other sources to get the same muscle building effect (high biological value)
- it's important to eat the yolk not just because of its protein content, but the B12 content is needed for fat breakdown and muscle contraction

Healthy Fats:
- it's important to know that polyunsaturated and monounsaturated fats are good for you
- they're essential for muscle growth due to their hormone production, which in turn are responsible for muscle growth and strength gain
- the consumption of these fats results in a raised metabolic rate so you'll shed more fat
*found in salmon, nuts, avocados, and seeds

Oats:
- the ideal carbohydrate due to its low glycemic index (it's also minimally processed)
- high fibre content, will keep you feeling full, and assists with fat loss

Quinoa:
- protein rich for those of you who aren't fans of meat, and is referred to as a complete protein (all 9 essential amino acids)
- gluten free, high in fibre, easy to digest, and contains magnesium and iron

Water:
- muscle is 80% water, and protein synthesis occurs at a faster rate in muscle cells that are well hydrated
*by drinking more water your body will use proteins to build muscle faster

Enjoy!
R