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Muscle strengthening foods you should eat

12 Jun

When thinking about muscle strengthening, it is easy to assume you need to start exercising all day and carting around huge cartons of whey supplements. That shouldn’t be a bother to you. You can get plenty of muscle improvement nutrients by including the right foods to your diet. These foundational components for every meal of the day are perfect for increasing energy and speeding muscle growth before and after the gym.

Beans

The simple bean is a better muscle-building, fat burning, machine. Beans are an excellent source of protein that includes fiber.  They help to prevent your blood sugar from shooting up and give you the energy to strengthen the muscle you want. Beans are high in folate, B vitamin that fuels muscle growth, and copper, which reinforces tendons.  Additionally, Spanish study revealed that intake of four weekly servings of legumes or beans speeds up weight loss.

Bananas

Bananas are an excellent source of fuel. They are high in glucose, an extremely digestible sugar. The glucose provides quick energy, and their high potassium content aids in the prevention of muscle cramping during your exercise. Bananas have a low glycemic index meaning carbohydrates are slowly released into your body, preventing sugar crashes and encouraging the process of muscle recovery.

Eggs

Consider adding eggs to your diet if you are interested in strengthening your muscles. The egg is a super food that is an ideal source of a protein essential for building and repairing muscle tissues. This super-food is a source of mineral iron which is responsible for carrying oxygen to the blood for use by the muscles. It has fewer calories and contains heart-healthy fats. Iron assists to prevent weariness reduced energy and aching muscles after a workout. One to two eggs in a day can be good for your diet.

Oatmeal

Complex carbs, for example, whole-grain foods, provide energy to the body that is necessary for muscle growth and repair. Oatmeal is a healthy carbohydrate that is rich in dietary fiber to help keep blood sugar levels balanced and appetite in control. Muscles require fuel to carry out actions necessary for functional purposes and working out. Adequate eating of carb is also vital to spare protein to be used for its functions instead of fuel. Consume oatmeal for brunch, before or after exercises combined with low-fat milk and berries for a healthy meal.

Chicken

Even at the mention of it, I know you are already salivating. Chicken is rich in protein, leucine, an amino acid that is essential for muscle building because it boosts protein synthesis. High leucine diets can help you to lose weight while maintaining your lean body mass.

Beets

If you only eat beetroots when recommended by a doctor, you are missing out nitrates. Drinking beet juice boosts blood flow to muscles, mostly fast twitch muscles that influence bursts of speed and strength. Intake of cooked beets increases endurance and reduces blood pressure. Carrots and spinach are also high in the muscle strengthening compound.

Conclusion

The nutrients you consume can determine how well your muscles restore your body tissues and how much strength you gain. Also, you must get enough sleep and have regular meals for the maximum muscular strength.

Health benefits of eating oats

12 Jun

Having a heavy breakfast is the best way to start your day off. And oats being among the healthiest grains are the best for brunch. One reason you should consider oatmeal is because they are highly nutritious. Here are the benefits of eating oats.

Lowers the risk of heart disease risk

Coronary heart disease is among the leading causes of death, and eating oats could help reverse the condition. According to a recent research eating foods rich in whole-oat sources of soluble fiber such as oat flour, oats, and oat bran, may help lower the risk of coronary heart disease.

Reduces cholesterol levels

In case you have high cholesterol, adding oatmeal your diet can contribute to reducing the levels. This is because grain contains a single fiber known as beta-glucan, which has valuable effects on cholesterol levels. High cholesterol levels put you in danger of having a heart disease. Also, it has anti-oxidative properties that work with vitamin C to prevent LDL oxidation.

Supports weight loss

Oatmeal contains fiber meaning means when you eat oats for breakfast, you will feel full for a long time. It is has been proven that breakfast foods high in fat and sugar can make you feel full for a short period. Therefore you are likely to eat unnecessarily something that might result in weight again. A breakfast smoothie that contains mixed oats, ice, and fruit can satisfy your hunger easily until lunch time.

Helps to prevent cancer

Oats are whole grains; they contain plant lignans, which are converted by intestinal flora into mammalian lignans.  A lignin referred to as enterolactone, is believed to protect against heart disease, breast as well as other hormone-dependent cancers.

Improves immune response to diseases

The exceptional fiber in oatmeal, beta-gluten, has been found to help neutrophils move to the area of an infection faster. It also increases the ability of neutrophils to get rid of the bacteria they find on the site of infection.

It’s gluten free

Oats are gluten-free by nature. They are beneficial to people with a chronic gastrointestinal disorder which is known as irritable bowel syndrome (IBS). It also helps to manage conditions such as celiac disease and non-celiac gluten sensitivity. However, they often get contaminated with gluten from other grains if harvested together.

Helps alleviate signs of autism

Although there have been contradicting findings on helping reduce the signs of autism in children, some hospitals recommend a gluten-free diet. This is because it does seem to assist with improvement in social skills, behavior, and learning in children with autism.

Relieve constipation

It is normal for the seniors to have constipation with irregular bowel movements that are complicated to pass. Research shows that oat bran, the fiber-rich outer coating of the grain, may assist in alleviating constipation in older people.

Conclusion

If you are not eating oats, you are not taking care of your blood sugar. Oatmeal can help improve your blood sugar because it contains soluble fiber beta-glucan that enhances insulin sensitivity thus lowering blood sugar levels.

Best ways to improve your heart muscle

12 Jun

The heart is a critical organ, and it is prone to diseases like cardiovascular if not given proper care. It is natural for people to search for ways of improving heart muscles, but heart muscle is rarely remembered. The heart is a muscle, and the same way you do exercises and diet to develop other muscles is the same way you should do with it. Your heart can become weak if you make bad lifestyle choices making it prone to diseases. Hence it is essential to eat the right food as well as exercise so as to maintain it strong. Below are the best ways to keep your heart muscle healthy for as long as you live.

Exercise

Eating nutritious and healthy diet is very essential. But carrying out simple activities is as important also. Regardless of when you start doing exercises, regular exercising helps to keep your heart strong and improve its health. Age doesn’t matter when it comes to workouts. You can start it today, even if you haven’t done it before. Exercises help enhance heart health by:

  • Controlling blood pressure
  • Keeping your weight in control
  • Lowering the cholesterol levels
  • Reducing your danger of heart disease

An exercise doesn’t have to be complicated; it can be as simple as jogging, swimming, and walking. As you along as you keep yourself active, it can help improve your heart muscle. Living a sedentary lifestyle is harmful to your general health. Additionally, it is necessary to consult with your doctor before you start exercising to determine if you have any ailment that may limit your exercising.

Diet

Maintaining a healthy diet can be useful in improving your muscle strength. This means avoiding saturated fat, and doing away with fast and processed food. It also implies avoiding alcohol and foods low in sodium or with added sugar. A diet that is considered heart healthy should include the following:

  • High-fiber foods
  • Fruits and vegetables
  • Foods rich in antioxidant
  • Lean proteins,
  • Monounsaturated fats like olive oil
  • Whole grains

Foods such as oats, yogurt, blueberries, water, and eggs should not miss in your diet if you intend to strengthen your heart muscle. This because they are nutritious and can help to lower the risk factors that raise the danger of heart problems. These foods can lower your cholesterol levels, control your blood pressure as well as prevent diabetes.

Singing

We all know singing as an excellent way to raise or make money. But are you aware it is good for your heart health? I thought you should be aware. A study has revealed that singing promotes both a healthy heart and an improved mental state. Sing has also been found to reverse some heart disease risk features. Just like other physical activities, singing is an aerobic activity, and all aerobic exercise boosts the levels of oxygen in the blood and strengthens muscles.

Our final word

Heart diseases are the leading cause of death. Strengthening your heart muscles is essential in preventing heart problems and keeping you healthy for a long time.