TOP 27 NATURAL FOODS/SUPERFOODS FOR MUSCLE
1. WATERMany people avoid drinking water so as to have a leaner less bloated look, which is a big mistake. Our bodies are 65% water so being dehydrated can decrease performance by 10 percent or more. Staying hydrated is fundamentally important to any exercise regimen especially when making up minerals lost in sweat. Drinking water before, during and after your workouts is essential for better performance and recovery as it regulates the body’s temperature, carries nutrients to your muscle, lubricates joints and tissue, removes toxins and is directly involved in digestion. Drink up.
2. SPIRULINA Spirulina is truly the ultimate athletes superfood, for many reasons including it consists if 65% concentrated protein. It contains all eight amino acids and eighteen in total. It is an extremely high source of chlorphyll, salts, phytonutrients and enzymes, not too mention rich with vitamins A, B1, B2, B6, K and E. It gives strength and endurance and it’s best after workouts for rapid healing effects and balancing blood sugars. It also contains tons if iron as much as you would get from red meat.
3. QUINOA. Amongst the great array of protein rich natural foods in the world, this is one of my favorites. Quinoa, is the most super nutritious of all grains. It’s becoming more of a staple in athletes diet. High in fiber, good source of iron and has all essential amino acids. Builds muscle, prevents muscle fatigue, great source of energy, tastes great and easy to make, cook or sprout. I’d say this is a staple that every living raw lover should incorporate, especially if your hitting the weights, and are in need of more iron in your diet. Goes great with everything and on it’s own.
4. HEMP SEEDS. Classified as a super-food, Hemp seeds is the new IT food. Another awesome living nutriment with all amino acids, and very easily digested. Hemp seeds are a wonder food that is a great source of chlorophyll, omega-3, omega-6 and omega-9 fatty acids and trace minerals. Do you need more reasons.
5. SPROUTSSSprouts; sunflower, buckwheat and pea are 30% higher in nutrients then any organic vegetable that grows in your garden. Alfalfa, onion, clover, mung, sunflower, bean and broccoli sprouts are 10 % higher. They delivers high does of fat-obliterating dietary fiber, amino acids, all B vitamins except for B12, choline for improved mental function, iron, magnesium and zinc which raises your testosterone. It also contains high levels of antioxidants such as anthocyanins which has been shown to help muscle recover and enhance fat loss.
6. SPINACH. Whats spinach without a shout-out to the good sailor. Why is Popeye so jacked? Is it the hours spend on barbell wrist curls or does Popeye know what up with the awesomeness of this dark leafy green! Nearly calorie free, this is every athletes favorite vegetable for good reason; spinach is fully stacked with 20-beta-ecydestrone to increase protein synthesis in the muscle, octacosanol which has been proven to increase endurance and build muscle strength and is a great source of glutamine an amino acid that plays a major role in protein synthesis, muscle growth and nitrogen donor for building up organs and tissues and increases bone-mineral density. Not to mention, a source of chlorophyll, iron, folate, beta-carotene, calcium, magnesium, selenium, vitamins A, C and K. Post-workout spinach juice will fire up those guns. Memo to all parents: get your kids eating their spinach!
7. WALNUTS.1 oz. of walnuts contains 18 grams of fat, 2 grams of fiber and 4 grams of protein. A handful a day in your salad and your getting more awesome fat burning protein and omega-3 fats then any other nut, also reducing blood cholesterol and helps in the production of healthy skin, hair, nerves, arteries, brian and prevention of cardiovascular disease. Go nuts!
8. WATERMELON.Very high on my list, watermelon is one of my favorites sugar busters for sure, this water-filled fruit is low in calories and is made up of 92% water that will keep you feeling full longer. It’s cleansing properties flushes your body from impurities. It is loaded with vitamin C and carotenoid, and has a good amount of fiber. Watermelon is a great source of Cirulline, an amino acid that converts to arginine in the body and increase blood flow and nitric oxide levels which gives you great pumps and pushes many nutrients including amino acids into the muscle cells a lot faster, making watermelon great after a strenuous workout. It also contains 40% more lycopene than tomatoes, an active cancer-fighting compound that blocks plaque buildup in your arteries.
9. AVOCADO. Avocado is a true fitness powerhouse for any food lover and fitness enthusiast. Avocado is a great source of unsaturated fat, contains 17 vitamins and minerals including vitamin A, C, E, and all B vitamins except for B12. It contains more potassium then any other fruit and vegetable besides bananas. And has the largest amount of protein of any other fruit. Add to smoothie for creamer texture.
10. APPLES. Apples may just well be the nutritional king of fruits. An apple contains only 81 calories and is a source of soluble and insoluble fiber. In the world of athletes, it’s the perfect slow digesting carbohydrate, making for a great pre-workout snack to build strength and it’s high levels of the mineral boron increases alertness, not to mention it cleanses and eliminates toxins from the body. An apple a day keeps the lack of muscles away. Word!
11. GINGER.Ginger is great for so many reasons. It’s antioxidants stimulates the immune system, helps the body adapt to stress and improves memory and increase fertility. It’s great for digestion and an amazing anti-inflammatory to reduce inflammation during workouts.
12. CAYENNE.The best spice ever. Cayenne stimulates our blood circulation and purifies the blood for much needed oxygen carried through our heart and lungs. It stimulates the nerve tonic and promotes fluid elimination and sweating for a nice pre-workout boost as well.
13. TURMERIC. Another incredible spice, that comes form a root that has been used for over 2500 years. Turmeric is one of natures most powerful herbs. It’s strength as a anti-inflammatory works just as well as many anti-inflammatory drug but without the side effects. Turmeric contains high does of antioxidants, lowers blood cholesterol, protects liver cells, increases bile production, reduces post-work muscle pain. and supports fat metabolism and weight management. Add a dash any smoothie, tea or salad.
14. BANANAS. Bananas are great for a pre-workout snack. Not only are bananas slow-digesting, they are very high in potassium, highest, a great supporter for contracting muscles and the main electrolyte in muscle cells, which stimulates muscle growth. They also have the ability to strengthen the surface cells of the stomach lining and protect against acids.
15. BUCKWHEAT. Buckwheat is a great source of antioxidants, protein, carbohydrates, fiber and vitamin E. It nourishes the brain and nerves. It’s a great weight-builder that’s gluten free. It improves stamina for a great pre-workout selection, and very easy to sprout. Tastes delicious. Recommendation, mix it in with a little cayenne or cinnamon with almond milk and a banana, throw in some hemp seeds and raisins and pump up that jam, pump it up… pump it up…
16. BLUEBERRIES. Organic blueberries are an antioxidant powerhouse that kills bacteria and viruses, including high levels of anthocyanin that shield the brain from oxidative damage. For post workout they are great free-radical scavengers. They are very high in pectin, helping to regulate the flow of water in between cells, potassium, tons of fiber and one cup contains only 40 calories and has 14-mg of Vitamin C.
17. BROCCOLI. The king of green, 1 cup of broccoli has only 31 calories, 3 grams of protein and 0 grams of fat. The protein content of broccoli is about one third of it’s nourishment and one of the best foods to eat raw to maintain it’s nutrition values. It decreases risk of many cancers because it weakens estrogen effects and reduces body fat thereby limiting water retention and increasing muscle growth. It’s very high in calcium which is extremely important for working out for the regulation of muscle contractions. All hail the king of green.
18. CITRUS FRUITS. All citrus fruits including lemons, limes, oranges and grapefruits are very high in antioxidants, vitamin C, phytonutrients, carontenoids making them a great cancer fighting food and fuels post workout, not to mention very alkalizing in the body. Although citrus foods are acidic in nature, their effect on the body is actually very alkalizing due to their high mineral content. They are important because they help absorb iron in the body, work with collagen in the body to help rebuild tissue, aid in fat digestion so eat them with your omegas and great for detoxifying. Why do you think citrus is used in dish soap: it cuts grease, fat and oil.
19. TEA.Is tea a muscle food? It’s soothing, calming, and relaxing, is also a great cleanser, gives you more clarity, lifts the soul, and increase your metabolism. This is a personally pleasure I can not live without. Teas are very medicinal.They provide natural caffeine without over-stimulating the nervous system.
20. GRASS. Alfalfa, barley, wheat grass are great examples. Start your morning with a shot of wheat grass and feel ridiculously good all day long. Sprouted grasses have an abundance of minerals, vitamins and trace elements, extremely rich in amino acids and contain over twenty times more nutrients of other vegetables, making a great quick fix before a rigorous workout.
21. SEA VEGGIES. Did you know these awesome living foods are an excellent source of iodine which is critical for cell life and function, high in protein, have more minerals then any other food, also have more calcium then milk and more iron then red meat. Sea vegetables come in many forms including dulse, nori, kelp, kombu, hijiki; they all taste wicked good on their own or if you feel like getting creative in the kitchen and making some sea veggie sushi rolls or seaweed salads with ginger. End of story.
22. COCONUTS. The health benefits of coconuts are truly great. Coconuts are especially useful for energy as the fats are in the form of MCT’s (Medium Chain Triglycerides) which get burned in the body immediately as a fuel source. The electrolytes alone lost after sweating during a workout is just what the body asked for. The oil that derives from coconuts are important to every cell in your body for proper building blocks to fight off viruses, utilize blood sugar, strengthen the immune system, increase metabolism, maintain weight loss and they are just so damn refreshing and nourishing. What coconuts have people can write books about and they did.
23. LEAFY GREENS Kale, collards, swiss chard and lettuce are great sources of chlorophyll, vitamin C, iron, calcium and potassium. Nearly 50% of leafy greens are made up of muscle building amino acids.
24. BEETSBeets are truly a well rounded root because they are loaded with an array of vitamins and minerals, particularly rich in iron, potassium, copper and vitamin C and is a great complex carbohydrates. Studies have shown that drinking beetroot juice before exercising increase stamina, helping to increase your workouts up to 16 % longer then normal. The nitrate in beets is turned into nitric oxide by the body, oxygen uptake is reduced, making it easier to exercise for a longer time.
25. FLAX OILFlax seed oil is great for your blood, improves your blood flow and strengthens your arteries. The reason to choose this oil is because it’s a well-balanced source of omega-3 and omega-6.
26. CHLORELLAChlorella is a unicellular, microscopic green algae, that contains the highest amount of chlorophyll of any known plant. It contains an abundance of amino acids, essential fatty acids, antioxidants, enzymes, vitamins, minerals and is the most potent source of nucleic acid known as Chlorella Growth Factor, containing a high concentration of DNA and RNA, essential for healthy cellular growth and repair to slow aging. Chlorella contains every component essential for life.
27. GOJI BERRIESGoji Berries are one of natures greatest superfood for everybody especially for bodybuilding and athletes. They are high in antioxidants, one of the highest found in nature, very high in protein, contain 19 different amino acids including all 8 essential amino acids, and have an abundance of vitamins and trace minerals including iron, calcium, zinc and copper. Goji Berries are know for naturally producing Human Growth Hormones, increasing our metabolism and longevity as we age
1. WATERMany people avoid drinking water so as to have a leaner less bloated look, which is a big mistake. Our bodies are 65% water so being dehydrated can decrease performance by 10 percent or more. Staying hydrated is fundamentally important to any exercise regimen especially when making up minerals lost in sweat. Drinking water before, during and after your workouts is essential for better performance and recovery as it regulates the body’s temperature, carries nutrients to your muscle, lubricates joints and tissue, removes toxins and is directly involved in digestion. Drink up.
2. SPIRULINA Spirulina is truly the ultimate athletes superfood, for many reasons including it consists if 65% concentrated protein. It contains all eight amino acids and eighteen in total. It is an extremely high source of chlorphyll, salts, phytonutrients and enzymes, not too mention rich with vitamins A, B1, B2, B6, K and E. It gives strength and endurance and it’s best after workouts for rapid healing effects and balancing blood sugars. It also contains tons if iron as much as you would get from red meat.
3. QUINOA. Amongst the great array of protein rich natural foods in the world, this is one of my favorites. Quinoa, is the most super nutritious of all grains. It’s becoming more of a staple in athletes diet. High in fiber, good source of iron and has all essential amino acids. Builds muscle, prevents muscle fatigue, great source of energy, tastes great and easy to make, cook or sprout. I’d say this is a staple that every living raw lover should incorporate, especially if your hitting the weights, and are in need of more iron in your diet. Goes great with everything and on it’s own.
4. HEMP SEEDS. Classified as a super-food, Hemp seeds is the new IT food. Another awesome living nutriment with all amino acids, and very easily digested. Hemp seeds are a wonder food that is a great source of chlorophyll, omega-3, omega-6 and omega-9 fatty acids and trace minerals. Do you need more reasons.
5. SPROUTSSSprouts; sunflower, buckwheat and pea are 30% higher in nutrients then any organic vegetable that grows in your garden. Alfalfa, onion, clover, mung, sunflower, bean and broccoli sprouts are 10 % higher. They delivers high does of fat-obliterating dietary fiber, amino acids, all B vitamins except for B12, choline for improved mental function, iron, magnesium and zinc which raises your testosterone. It also contains high levels of antioxidants such as anthocyanins which has been shown to help muscle recover and enhance fat loss.
6. SPINACH. Whats spinach without a shout-out to the good sailor. Why is Popeye so jacked? Is it the hours spend on barbell wrist curls or does Popeye know what up with the awesomeness of this dark leafy green! Nearly calorie free, this is every athletes favorite vegetable for good reason; spinach is fully stacked with 20-beta-ecydestrone to increase protein synthesis in the muscle, octacosanol which has been proven to increase endurance and build muscle strength and is a great source of glutamine an amino acid that plays a major role in protein synthesis, muscle growth and nitrogen donor for building up organs and tissues and increases bone-mineral density. Not to mention, a source of chlorophyll, iron, folate, beta-carotene, calcium, magnesium, selenium, vitamins A, C and K. Post-workout spinach juice will fire up those guns. Memo to all parents: get your kids eating their spinach!
7. WALNUTS.1 oz. of walnuts contains 18 grams of fat, 2 grams of fiber and 4 grams of protein. A handful a day in your salad and your getting more awesome fat burning protein and omega-3 fats then any other nut, also reducing blood cholesterol and helps in the production of healthy skin, hair, nerves, arteries, brian and prevention of cardiovascular disease. Go nuts!
8. WATERMELON.Very high on my list, watermelon is one of my favorites sugar busters for sure, this water-filled fruit is low in calories and is made up of 92% water that will keep you feeling full longer. It’s cleansing properties flushes your body from impurities. It is loaded with vitamin C and carotenoid, and has a good amount of fiber. Watermelon is a great source of Cirulline, an amino acid that converts to arginine in the body and increase blood flow and nitric oxide levels which gives you great pumps and pushes many nutrients including amino acids into the muscle cells a lot faster, making watermelon great after a strenuous workout. It also contains 40% more lycopene than tomatoes, an active cancer-fighting compound that blocks plaque buildup in your arteries.
9. AVOCADO. Avocado is a true fitness powerhouse for any food lover and fitness enthusiast. Avocado is a great source of unsaturated fat, contains 17 vitamins and minerals including vitamin A, C, E, and all B vitamins except for B12. It contains more potassium then any other fruit and vegetable besides bananas. And has the largest amount of protein of any other fruit. Add to smoothie for creamer texture.
10. APPLES. Apples may just well be the nutritional king of fruits. An apple contains only 81 calories and is a source of soluble and insoluble fiber. In the world of athletes, it’s the perfect slow digesting carbohydrate, making for a great pre-workout snack to build strength and it’s high levels of the mineral boron increases alertness, not to mention it cleanses and eliminates toxins from the body. An apple a day keeps the lack of muscles away. Word!
11. GINGER.Ginger is great for so many reasons. It’s antioxidants stimulates the immune system, helps the body adapt to stress and improves memory and increase fertility. It’s great for digestion and an amazing anti-inflammatory to reduce inflammation during workouts.
12. CAYENNE.The best spice ever. Cayenne stimulates our blood circulation and purifies the blood for much needed oxygen carried through our heart and lungs. It stimulates the nerve tonic and promotes fluid elimination and sweating for a nice pre-workout boost as well.
13. TURMERIC. Another incredible spice, that comes form a root that has been used for over 2500 years. Turmeric is one of natures most powerful herbs. It’s strength as a anti-inflammatory works just as well as many anti-inflammatory drug but without the side effects. Turmeric contains high does of antioxidants, lowers blood cholesterol, protects liver cells, increases bile production, reduces post-work muscle pain. and supports fat metabolism and weight management. Add a dash any smoothie, tea or salad.
14. BANANAS. Bananas are great for a pre-workout snack. Not only are bananas slow-digesting, they are very high in potassium, highest, a great supporter for contracting muscles and the main electrolyte in muscle cells, which stimulates muscle growth. They also have the ability to strengthen the surface cells of the stomach lining and protect against acids.
15. BUCKWHEAT. Buckwheat is a great source of antioxidants, protein, carbohydrates, fiber and vitamin E. It nourishes the brain and nerves. It’s a great weight-builder that’s gluten free. It improves stamina for a great pre-workout selection, and very easy to sprout. Tastes delicious. Recommendation, mix it in with a little cayenne or cinnamon with almond milk and a banana, throw in some hemp seeds and raisins and pump up that jam, pump it up… pump it up…
16. BLUEBERRIES. Organic blueberries are an antioxidant powerhouse that kills bacteria and viruses, including high levels of anthocyanin that shield the brain from oxidative damage. For post workout they are great free-radical scavengers. They are very high in pectin, helping to regulate the flow of water in between cells, potassium, tons of fiber and one cup contains only 40 calories and has 14-mg of Vitamin C.
17. BROCCOLI. The king of green, 1 cup of broccoli has only 31 calories, 3 grams of protein and 0 grams of fat. The protein content of broccoli is about one third of it’s nourishment and one of the best foods to eat raw to maintain it’s nutrition values. It decreases risk of many cancers because it weakens estrogen effects and reduces body fat thereby limiting water retention and increasing muscle growth. It’s very high in calcium which is extremely important for working out for the regulation of muscle contractions. All hail the king of green.
18. CITRUS FRUITS. All citrus fruits including lemons, limes, oranges and grapefruits are very high in antioxidants, vitamin C, phytonutrients, carontenoids making them a great cancer fighting food and fuels post workout, not to mention very alkalizing in the body. Although citrus foods are acidic in nature, their effect on the body is actually very alkalizing due to their high mineral content. They are important because they help absorb iron in the body, work with collagen in the body to help rebuild tissue, aid in fat digestion so eat them with your omegas and great for detoxifying. Why do you think citrus is used in dish soap: it cuts grease, fat and oil.
19. TEA.Is tea a muscle food? It’s soothing, calming, and relaxing, is also a great cleanser, gives you more clarity, lifts the soul, and increase your metabolism. This is a personally pleasure I can not live without. Teas are very medicinal.They provide natural caffeine without over-stimulating the nervous system.
20. GRASS. Alfalfa, barley, wheat grass are great examples. Start your morning with a shot of wheat grass and feel ridiculously good all day long. Sprouted grasses have an abundance of minerals, vitamins and trace elements, extremely rich in amino acids and contain over twenty times more nutrients of other vegetables, making a great quick fix before a rigorous workout.
21. SEA VEGGIES. Did you know these awesome living foods are an excellent source of iodine which is critical for cell life and function, high in protein, have more minerals then any other food, also have more calcium then milk and more iron then red meat. Sea vegetables come in many forms including dulse, nori, kelp, kombu, hijiki; they all taste wicked good on their own or if you feel like getting creative in the kitchen and making some sea veggie sushi rolls or seaweed salads with ginger. End of story.
22. COCONUTS. The health benefits of coconuts are truly great. Coconuts are especially useful for energy as the fats are in the form of MCT’s (Medium Chain Triglycerides) which get burned in the body immediately as a fuel source. The electrolytes alone lost after sweating during a workout is just what the body asked for. The oil that derives from coconuts are important to every cell in your body for proper building blocks to fight off viruses, utilize blood sugar, strengthen the immune system, increase metabolism, maintain weight loss and they are just so damn refreshing and nourishing. What coconuts have people can write books about and they did.
23. LEAFY GREENS Kale, collards, swiss chard and lettuce are great sources of chlorophyll, vitamin C, iron, calcium and potassium. Nearly 50% of leafy greens are made up of muscle building amino acids.
24. BEETSBeets are truly a well rounded root because they are loaded with an array of vitamins and minerals, particularly rich in iron, potassium, copper and vitamin C and is a great complex carbohydrates. Studies have shown that drinking beetroot juice before exercising increase stamina, helping to increase your workouts up to 16 % longer then normal. The nitrate in beets is turned into nitric oxide by the body, oxygen uptake is reduced, making it easier to exercise for a longer time.
25. FLAX OILFlax seed oil is great for your blood, improves your blood flow and strengthens your arteries. The reason to choose this oil is because it’s a well-balanced source of omega-3 and omega-6.
26. CHLORELLAChlorella is a unicellular, microscopic green algae, that contains the highest amount of chlorophyll of any known plant. It contains an abundance of amino acids, essential fatty acids, antioxidants, enzymes, vitamins, minerals and is the most potent source of nucleic acid known as Chlorella Growth Factor, containing a high concentration of DNA and RNA, essential for healthy cellular growth and repair to slow aging. Chlorella contains every component essential for life.
27. GOJI BERRIESGoji Berries are one of natures greatest superfood for everybody especially for bodybuilding and athletes. They are high in antioxidants, one of the highest found in nature, very high in protein, contain 19 different amino acids including all 8 essential amino acids, and have an abundance of vitamins and trace minerals including iron, calcium, zinc and copper. Goji Berries are know for naturally producing Human Growth Hormones, increasing our metabolism and longevity as we age
