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Improve The Efficiency Of Your Workout by Adding These 10+ Foods That Build Muscle

Improve The Efficiency Of Your Workout by Adding These 10+ Foods That Build Muscle

Exercise is most probably the best way to keep yourself fit and in good shape. However, what a lot of people actually don’t know is the fact that your eating and feeding pattern also has quite a lot to say about it. Very quickly, we’ll like to run down a few foods that increase the efficiency and results of your exercise regimen by contributing through muscle building .

Lean Beef

    If you want to gain muscle mass, lean beef should be a regular in your diet. It is packed full of a lot of constituents, including zinc, iron and B-vitamins, all of which make a conducive environment for the growth of muscle mass. It also provides your body with high volumes of proteins and amino acids that stimulate muscle growth. If you’re trying to lose weight, you’ll be happy to know that a 3oz serving of lean beef has the ability to provide the same amount of protein as 1.5 cups of beans.

    Chicken (but without the skins)

      Just as it is with beef, chicken is also an amazing source of protein, which is important for the growth and repair of muscle tissues, the overall health of the bone and maintaining weight[1] . All you have to do is go to a local grocery store and you’ll easily find chicken meat that is cut into single serving sizes and which can be quickly seasoned and processed.

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      Cottage Cheese

        Although not many people are aware of this, but cottage cheese is actually almost completely full of casein protein. Casein is a protein that causes slow digestion, meaning it is just [perfect for building muscles. For people who have to go long periods without consuming food, cottage cheese is perfect. It is also an excellent source of vitamin B12, calcium and other nutrients.

        Eggs

          Eggs are a source of high quality protein, nine highly important amino acids, chlorine, the ideal type of fat and vitamin D. what more do you want? Eggs are not hazardous[2] in any way to your health and are quite easy to buy, too.

          Whey Protein

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            Whey protein supplements are popular in the fitness because they [provide a quick and convenient source of protein at very cost effective prices. They are used by bodybuilders immediately they wake up, after their workouts and even in some of their meals. For those who aren’t bodybuilders, a little scoop in our shakes immediately after workouts will do just fine.

            Fish

              Fish are another rich source of protein and they are also rich in omega-3 and fatty acids. The omega-3s are especially important because they help speed up the process of fat loss and ensure that the body processes such as metabolism and homeostasis functions as they should

              Oatmeal

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                Due to its low glycemic index (GI) value and the fact that it is processed minimally, oatmeal is actually an awesome source of carbohydrates. A low GI diet is beneficial for the following reasons:

                – It is high in fiber and micronutrients

                – It increases satiety

                – It reduces hunger

                – It also speeds up fat loss

                Whole Grains

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                  Whole grains help in a more efficient digestion process and provides more nutrients that the processed and refined grains [3]. Due to this, it promotes energy and the overall health of a human being. Brown rice particularly can help boost your growth hormone levels and that in turn can enhance muscle growth and fat loss.

                  Fruits and Vegetables

                    Although it might seem like fruits and vegetables seem to appear in every list that has to do with maintaining health, it is just because they’re so great. They are rich in antioxidants and provide a lot of other nutrients, including vitamin C, vitamin E, etc. also, fruits and vegetables provide fibers which your body needs to help in proper digestion and intake of nutrients.

                    Healthy Fats

                      Although we have been generally taught not to consume fats and their mere mention in this list might make you question its authenticity. However, there are good fats which are essential for the growth of muscles. As a matter of fact, they play important roles in the production of hormones (especially testosterone and growth hormones) which help drive the growth of muscles and the gaining of strength. Also, fats are essential for the maintenance of certain bodily functions. Examples of good fats are polyunsaturated and monounsaturated fats,, which can be found in salmon, nuts, leafy vegetables, avocados, etc

                      Reference

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                      Tanvir Zafar

                      Software Engineer at GCUF

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                      Last Updated on October 23, 2018

                      Science Says Knitting Makes Humans Warmer And Happier, Mentally

                      Science Says Knitting Makes Humans Warmer And Happier, Mentally

                      My mother was a great knitter and produced some wonderful garments such as Aran sweaters which were extremely fashionable when I was young. She also knitted while my father drove, which caused great amusement. I often wondered why she did that but I think I know the answer now.

                      Knitting is good for your mental health, according to some research studies. The Washington Post mentions a 2013 survey of about 3,500 knitters who were asked how they felt after a knitting session. Over 80% of them said they definitely felt happier. It is not a totally female occupation as more and more men take it up to get the same benefits. Harry Styles (One Direction) enjoys knitting. So does Russell Crowe although he does it to help him with anger management!

                      The Neural Knitwork Project

                      In Australia, Neural Knitworks was started to encourage people to knit and also become aware of neuroscience and mental health issues. Knit-ins were organized but garments were not the only things created. The knitters produced handmade neurons (1,665 of them!) to make a giant brain. The 2015 project will make more neural knitted networks (neural knitworks) and they will be visible online. You can see some more examples of woolly neurons on the Neural Knitworks Facebook page.

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                      While people knitted, crocheted and crafted yarn, they listened to experts talking about mental health issues such as addiction, dementia, depression, and how neurons work.

                      The knitting and neural connection

                      The human brain has about 80 billion neurons. Learning new skills, social interaction, and physical activity all help to forge neural connections which keep the brain healthy and active. They are creating networks to control movement and make memories. The knitters learn that as they create the woollen neurons, their own neurons are forming new pathways in their brains. Their creations are mimicking the processes in their brains to a certain extent. At the same time, their brains are registering new and interesting information as they learn interesting facts about the brain and how it works. I love the knitworks and networks pun. What a brilliant idea!

                      More mental health benefits from knitting

                      Betsan Corkhill is a physiotherapist and has published some results of completed studies on her website, appropriately named Stitchlinks. She conducted some experiments herself and found that knitting was really helpful in reducing panic and anxiety attacks.

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                      “You are using up an awful lot of brain capacity to perform a coordinated series of movements. The more capacity you take up by being involved in a complex task, the less capacity you have for bad thoughts.”- Betsan Corkhill

                      Knitters feel happier and in a better mood

                      Ann Futterman-Collier, Well Being Lab at Northern Arizona University, is very interested in how textile therapy (sewing, knitting, weaving and lace-making) can play an important role in mood repair and in lifting depressive states.

                      She researched 60 women and divided them into three different groups to do some writing, meditating and work with textiles. She monitored their heartbeat, blood pressure and saliva production. The women in the textiles group had the best results when their mood was assessed afterwards. They were in a better mood and had managed to reduce their negative thoughts better than those in the writing and meditation groups.

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                      “People who were given the task to make something actually had less of an inflammatory response in the face of a ‘stressor’.” – Dr. Futterman Collier

                      The dopamine effect on our happiness

                      Our brains produce a chemical called dopamine. This helps us to feel happy, more motivated, and assists also with focus and concentration. We get a boost of dopamine after sex, food, exercise, sleep, and creative activities.

                      There are medications to increase dopamine but there are lots of ways we can do it naturally. Textile therapy and crafting are the easiest and cheapest. We can create something and then admire it. In addition, this allows for a little bit of praise and congratulations. Although this is likely not your goal, all these can boost our dopamine and we just feel happier and more fulfilled. These are essential in facing new challenges and coping with disappointment in life.

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                      “Sometimes, people come up to me when I am knitting and they say things like, “Oh, I wish I could knit, but I’m just not the kind of person who can sit and waste time like that.” How can knitting be wasting time? First, I never just knit; I knit and think, knit and listen, knit and watch. Second, you aren’t wasting time if you get a useful or beautiful object at the end of it.” – Stephanie Pearl-McPhee, At Knit’s End: Meditations for Women Who Knit Too Much.

                      If you thought knitting and textiles were for old ladies, think again!

                      Featured photo credit: DSC_0012/Mary-Frances Main via flickr.com

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