Years ago when pictures of bodybuilders and athletes were taken in black and
white technology was still in black and white too. The knowledge that is now
applied to producing (some) of the supplements you now use to enhance your physique
was not available, legends like Reg Park, Bill Pearl, Steve Reeves and John Grimek
built their physiques on food.
Science and technology has allowed men to become bigger, stronger and faster
than would have ever been forecast 50 years ago, this is in part due to advances
in the medical world but also due to vast improvements in the understanding of
the needs of a body being regularly exercised or having its capabilities pushed
to new levels on a regular basis. Increased protein requirements, understanding
of how different carbohydrates are stored, a knowledge od good and bad fats are
all fairly recently learned wisdom, but there is one thing that has not changed
in 50 years, the foods that made the old legends become legends.
Our basic food sources have not changed, eggs, chicken, steak, oats have been
around as long as man himself, but we now know how to use them to our advantage
better than ever before. I will go on to list 10 foods which should be classed
as essentials for anyone who wants to build a muscular or powerful physique,
I also explain why these foods have additional benefits other than their main
one, being natural.
1. YOGURT
Yogurt is processed by adding bacterial cultures to dairy mik, this transforms
lactose (milk sugar) into lactic acid, thus giving yogurt its texture and taste.
This process assists in creating an anabolic state by maintaining the gastric
balance which can be effected through intense training, strict diet and other
aspects of modern life. By maintaining gastrointestinal balance absorption of
nutrients is improved and the immune system is strengthened too.
Yogurt is a good source of calcium which assists in the prevention of fat storage,
also a good source of protein but beware of yogurts with added sugar. When mixed
with protein powder it thickens up to form a very high protein low fat healthy
dessert.
2. COFFEE
Coffee is loaded with caffeine which stimulates the central nervous system, assisting
in alertness and preventing drowsiness, it also has a distinct thermogenic effect
which basically means it helps burn fat. So a strong coffee an hour prior to
training not only makes you more focused and alert but it also helps you burn
fat too.
Caffeine at 10mg per kg of bodyweight can increase time to exhaustion by up to
18% and was shown to increase exercise intensity by 24%, it also increased fatty
acid as an energy source and reduced lactate build up. This is the reason the
Olympic commitee set levels of acceptability for caffeine, it is a powerfull
ergogenic agent when used properly.
Additional benefits of drinking 3 cups of coffee per day is that it also decreases
the risk of type 2 (adult onset) diabetes and liver disease.
3. GARLIC
Garlic is a good contraceptive, would you like to roll around with someone smelling
like a Frenchman hunting Vampires? On a serious note garlic is a fantastic vegetable,
it assists in testosterone production and suppresses cortisol production.
A cousin to the onion, garlic lowers blood pressure through its ability to thin
the blood and has anti cancer properties too. Rich in allicin, diallyl disulphide,
diallyl trisulphide and other compounds rich in sulphur which can provide a long
list of health enhancing benefits themselves.
Recently the medical journal Antimicrobial Agents and Chemotherapy have confirmed
the chemotherapeutic Effects Of Garlic. A molecular mechanism may be the basis
for some of garlic's therapeutic effects. The researchers were able to study
how garlic works at the molecular level using allicin, garlic's main biologically
active component. One study, appeared a recent issue of the American Society
for Microbiology's Antimicrobial Agents and Chemotherapy, explains how allicin
fights infection. This research supports the notion that garlic is an excellent,
although smelly, natural antimicrobial drug that can disable an unusually wide
variety of infectious organisms.
4. GREEN TEA
Well known for its benefits in fat loss, joint recovery and liver health green
tea also is thought to prevent cancer and cardiovascular disease. The flavanoid
epigallocatechin gallate (EGCG) is the main source of these benefits, it also
has antioxidant properties and its fat burning prowess is due to it preventing
the breakdown of norepinephrine. In the joints it inhibits the the enzyme that
breaks down cartlige.
To quickly name just a few of the possible benefits, there are studies that strongly
suggest that the antioxidants in Japanese sencha may reduce the risk of cancer,
prevent cavaties, fight the flu virus, lower high blood sugar, lower blood cholesterol,
and have an antibacterial action against food born illnesses. Studies show that
green tea contains antioxidants, polyphenols, theanine, as well as a wide variety
of vitamins and minerals.
5. WATERMELON
Watermelon is remarkably high in citrulline, an amino acid which the body converts
to arginine to produce nitric oxide. Nitric oxide increases the blood flow to
your muscles allowing a greater delivery of nutrients, hormones and oxygen which
will allow you a bigger pump when you train, the bigger the pump the more the
fascia around your muscles is streched too, this in turn allows more amino acids
into your muscle cells to assist with growth and recovery.
Watermelon is also high in Vitamin C and Vitamin A, in the form of disease fighting
beta-carotene. Research also suggests that the red pigmented foods provide this
protection. Lycopene and beta-carotene work in conjunction with other plant chemicals
not found in vitamin/mineral supplements. Potassium is also available, which
is believed to help control blood pressure and possibly prevent strokes.
6. GRAPEFRUIT
Grapefruit is rich in naringenin, a compound which slows the breakdown of caffeine,
thus prolonging the thermogenic effects of caffeine. Grapefruit also contains
the soluable fibre pectin whichhelps slow down the rate which carbohydrates are
absorbed, this keeps insulin levels in check.
A 12 week study discovered when half a grapefruit or 250ml of juice was consumed
3 times daily and no other dietary changes were made subjects lost an average
of just under 2kg, the insulin lowering effects were also noted in the subjects
too.
7. GINSENG
Ginseng has been shown to increases in brain and hormone activity, an increase
in lung power and a reduction in lactic acid fatigue, research also shows over
a 12 week period strength gains rose by 20% above the placebo group. For trained
athletes that's a phenomenal improvement. Taking 200mg daily for 12 weeks resulted
in a 40% improvement in vital lung capacity in the same study.
Approximately 29 ginsenocides, known by their scientific name "tripterpenoid
saponins" and also sometimes called panaxosides, have been identified in
ginseng root. These ginsenocides have been demonstrated to have a powerful function
as an adaptogen, invaluable in helping the body adapt to and recover from the
effects of stress, disease, and fatigue. They also contain a strong anti-oxidant
component that has been shown in clinical studies to aid in combatting the effects
of aging. Additionally, saponins are analgesic, anti-inflammatory, anti-convulsant,
and a regulator of blood sugar levels, cholesterol levels, and blood pressure.
Ginseng also contains several steroid compounds, including panaxtriol. The steroid
components contained in ginseng are remarkably similar to anabolic steroids found
naturally in the human body. While this makes ginseng root ideal for athletes
and body builders looking for safe natural alternatives to anabolic steroid use,
when buying Ginseng look for standardised Ginseng with a guaranteed % of Ginsenosides.
8. BROCCOLI
A member of the cabbage family and a close relative of cauliflower, broccoli
packs more nutrients than any other vegetable. Broccoli contains large amounts
of vitamin C and beta carotene which are important antioxidants. In the United
States, broccoli has become the most favored cruciferous vegetable (cauliflower,
Brussels Sprouts, and all forms of cabbage). Researchers have concluded that
broccoli and other cruciferous vegetables should be included in the diet several
times a week. Consuming foods high in antioxidants can reduce the risk of some
forms of cancer and heart disease.
Broccoli contains high amounts of indole-3-carbinol (I3C) and its derivative
diindolymethane, naturally occurring phytochemicals that reducethe strength
of oestogens by converting them to weaker varieties in the liver. This lowers
oestrogens effects on fat gain and water retention and possibly strengthen
the anabolic effects of testosterone. Recent studies suggest it may neutralise
the negative effects of di-hydro testosterone, the bad test which causes many
side effects.
9. SPINACH
Spinach is better eaten raw to preserve the high levels of naturally occurring
glutamine. Spinach is also rich in octacosanol, a compound displaying various
health benefits and an ability to increase muscular strength (think Popeye).
It is exceptionally rich in the carotenoids , including beta-carotene, lutein
and zeaxanthin, and also contains quercetin, a phytochemical with antioxidant
properties. Spinach is rich in vitamins and minerals, particularly folate (folic
acid), vitamin K, magnesium, and manganese; it also contains more protein than
most vegetables.
Cartenoids lutein and zeaxanthin are also found in spinach, these both preserve
eye health.
10. TOMATOES
Tomatoes provide 2 valuable phytochemicals, the cartenoid lycopene which is
an antioxidant compound that fights heart disease and cancer, especially prostrate
cancer which is a major concern to users of anabolic steroids. Lycopene is
actually MORE active in tomato products like ketchup, tomato paste and the
like. While lycopene has many health benefits, researchers point out that there
may be other, as yet unidentified, substances in tomatoes that make them protective
against diseases, and they say it’s best to get lycopene and other phytochemicals
from foods, rather than from pills or other supplements.
The second phytochemical, the flavonoid quercetin also has antioxidant properties
which helps prevent arterial plaque and it also has an anti inflammatory effect
too which would help with recovery after intense exercise.
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