Article: Meals that are high in protein
So it is after training meal, since you’ve should been after training already – check training section for best training plans! If you are not, you just gonna lose weight slower, than with trainings. But stick to the diet, and you gonna see results really fast!
So firstly when you work out, your muscles are primed to respond to protein and you have a window of opportunity to promote muscle growth. Proteins and cabrs are the best solution after training, because carbs can raise insulin; this slows protein breakdown, which speeds muscle growth after your workout. Moreover, you won’t use your stored protein for energy; you’ll rely instead on the carbs to replenish you.
One study, published in the American Journal of Clinical Nutrition, pinpointed 20 grams as the best amount of postworkout protein to maximize muscle growth.
You’re doing this because resistance exercise breaks down muscle. This requires a fresh infusion of amino acids to repair and build it. If you’re lifting weights and you don’t consume protein, it’s almost counterproductive. Protein also helps build enzymes that allow your body to adapt to endurance sports like running and biking.
So first, if you are trying to get mass, consume one medium size banana! It will boost your insulin significantly. If you are on weight lose diet, avoid it. Just eat regular meal, presented here.
As an excellent source of potassium, bananas help maintain proper blood pressure and heart health. In addition, the potassium in bananas will give you a much-needed energy boost while minimize muscle cramping. Adding a banana to your diet each day can help prevent illnesses such as heart disease, while also preventing a thinning of the bones due to a high-salt diet.
So now, we are going to make extremely healthy after training meal. It can be the same as the midday meal, if you want to feel different taste, here it goes.
We are starting from protein base. As I said before, it can be chicken breasts, how ever, there is something else to eat too. Like, tuna – 120g, but we gonna focus on different things. Turkey and Veal.
Lets start with the Veal. Veal meat ( boneless ) is amazing. World Healthy Foods says that veal has high quality protein with essential acids. It’s also a source of just about every vitamin and mineral the human body needs. It’s all packed in there by nature, who was trying to give the baby cow every vitamin and mineral the cow body needs. That’s one of the great things about eating veal: you know it’s right, because it’s just so perfectly designed to be good for us.
So take, as usual, around 120g. I have one more proposition. Turkey. Turkey is a very good source of protein, selenium, niacin, vitamin B6 and the amino acid tryptothan. It’s a good source of zinc and vitamin B12. The skinless white meat is an excellent high-protein, low-fat food.
Reduce LDL Cholesterol – Light, skinless, roasted turkey has less saturated fat, less total fat, and less cholesterol than chicken, pork or beef.
Cancer Prevention – The amino acid tryptophan is needed for T cells, a type of immune system cell that kills cancer cells. T cells activated in the absence of free tryptophan become susceptible to death via apoptosis.
Mood Enhancer -Neurotransmitters are made from amino acids, and the neurotransmitter serotonin is made from tryptophan. Serotonin helps to improve mood and eating food such as turkey can improve your mood.
Immune Booster – There is a growing body of evidence indicating that the amino acid tryptophan plays a pivotal role in the immune system. In a study on mice it was found that tryptophan metabolites (molecules formed as the body breaks down the amino acid), work as well as any other existing medicines to alleviate symptoms of the autoimmune disease multiple sclerosis.
Testosterone Booster – The protein from organic turkey will help in maintaining optimum testosterone levels in men. The hormones used in industrial turkey might increase estrogen production and lower testosterone levels. Diets low in protein in elderly men may lead to elevated sex hormone-binding globulin (SHBG) levels and decreased testosterone bioactivity. The decrease in bioavailable testosterone can result in declines in sexual function and muscle and red cell mass, and contribute to the loss of bone density.
Insomnia – The amino acid tryptophan plays a vital role in sleep and is effective in promoting sleep in cases of chronic insomnia.
As you can see, it’s another amazing protein source. And as the rest, you can get it in every shop.
Serving Size 1 cup, chopped or diced (140.0 g)
Now the carbos. Use BROWN RICE – 80g. More information about brown rice you will find in midday meal section!
Now, vegetables! You can easily use green peas again. But there is something a lot better. Especially after training. The SPINACH. Leafy green vegetables like spinach with its delicate texture and jade green color provide more nutrients than any other food. By eating spinach, you’ll be protecting yourself against osteoporosis, heart disease, colon cancer, arthritis, and other diseases at the same time. And if the physical benefits aren’t enough, you also get mental improvements.
Spinach Is One of the Most Nutritious Foods Available
Low in calories and high in vitamins, spinach is one of the most nutrient-dense foods in existence. One cup of the leafy green vegetable contains far more than your daily requirements of vitamin K and vitamin A, almost all the manganese and folate your body needs and nearly 40 percent of your magnesium requirement. It is a good, very good or excellent source of more than 20 different measurable nutrients, including dietary fiber, calcium and protein. And yet, 1 cup has only 40 calories! Spinach is an excellent choice for nutrition without high calories.
Cancer-Fighting Antioxidants Abound in Fresh Spinach
Spinach contains more than a dozen individual flavonoid compounds, which work together as cancer-fighting antioxidants. These elements neutralize free radicals in the body and thus help to prevent cancer. In fact, one study of New England women showed less breast cancer cases among those who ate spinach on a regular basis. Spinach extracts have reduced skin cancer in lab animals and show promise at slowing stomach cancer as well.
Fresh Green Spinach Improves Cardiovascular Health
According to research compiled by Whole Foods, spinach is an excellent promoter of cardiovascular health. The antioxidant properties of spinach (water-soluble in the form of vitamin C and fat-soluble beta-carotene) work together to promote good cardiovascular health by preventing the harmful oxidation of cholesterol. Oxidized cholesterol is a danger to the heart and arteries. Magnesium in spinach works toward healthy blood pressure levels. In fact, just a salad-size portion of spinach will work to lower high blood pressure within hours. A serving of spinach contains 65 percent of your daily requirement of folate, and folate converts harmful, stroke-inducing chemicals into harmless compounds.
Eating Spinach Combats Ovarian, Prostate Cancers
The Journal of Nutrition reports that our leafy friend, spinach, contains a carotenoid that makes prostate cancers destroy themselves. This same carotenoid, after being changed by the intestines, prevents prostrate cancer from reproducing itself. Spinach also contains kaempferol, a strong antioxidant that prevents the formation of cancerous cells. Women who have a high intake of this flavonoid show a reduced risk of ovarian cancer, likely because of kaempferol’s ability to reduce cancer cells proliferation. Kaempferol is also found in non-herbal tea, onions, apples, citrus, grapes, red wine, curly kale, St. John’s wort, leeks, broccoli and blueberries.
Spinach Improves Brain Function, Protects Against Aging
Still need motivation to eat a few servings of spinach every day? This dark green leaf will protect your brain function from premature aging and slow old age’s typical negative effects on your metal capabilities. Spinach accomplishes this by preventing the harmful effects of oxidation on your brain. Those who eat a vegetables in quantity, especially those of the leafy green variety, experience a decrease in brain function loss. However, there is no such correlation with fruit consumption. Oh, and iceberg lettuce doesn’t cut it. A good rule of thumb: the darker the leaf, the better. Which brings us back to SPINACH.
You can also use: broccoli, green peas, asparagus.