It is quite unlikely for you to believe that you can improve muscle health even if you are not into intense workouts. Well, the fact is you can. And the secret lies in the kind of food you eat. Most of us believe that proteins are the only macronutrient essential for muscle growth. But there’s more to it. Along with proteins, your body requires a lot of other nutrients like carbs to both compensate muscle glycogen stores and to enhance insulin so as to transfer amino acids into the muscles.
When you are working out, the pressure of weightlifting destroys your muscle fibers. This damage stimulates a special repair process that eventually pushes your muscles develop. If you are training hard and at the same time ignoring the nutrients required by your body, then it will be difficult for you to attain desired results. It is imperative for you to know how nutrition works as it helps you utilize the same for your fitness and strength gains. One must keep in mind that fitness is achieved with the right combination of workout and nutrition.
So, we have lined up 6 such foods that need you to eat to improve muscle health:
1. Chicken breasts
Chicken is a staple food and an extraordinary source of lean protein that is important for muscle maintenance and repair, bone health, and weight maintenance. 30 grams of protein in a 100 gram serving of chicken breast is just what you need for proper muscle growth. You either boil it or mix it with vegetables to have a great bowl of chicken salad!
Let’s rephrase an old saying to this: an egg a day keeps the doctor away. Eggs are known to be incredible sources of high-quality protein. Proteins increase the biological value of any whole food and does wonders to your body in terms of increasing immunity and strength. This also means that the proteins found in eggs are very important for muscle growth. Along with proteins, all the essential amino acids, choline, the right kind of fat, and vitamin D are also present in eggs. 1 or 2 eggs in a day is good enough to make up for your requirements.
If you are looking for the right vegetarian alternative for chicken or fish, your fight is over. Quinoa is a complete protein source; it comprises all nine of the essential amino acids. In every 100 grams of quinoa, there are 14 grams of protein. This gluten-free food is also easily digestible, high in fiber, magnesium, and iron. Studies have shown that it is a better alternative to rice.
Fish like tuna and salmon can beat any other foods when it comes to muscle building. Fishes are high in protein, low in fat, and rich in omega-3 fatty acids which is important for aiding fat loss and assuring the proper body functions such as your metabolism. Salmon is also a great source of monounsaturated fats and omega-3 fatty acids which are healthy fats. A 100 gram serving of salmon contains 25 grams of protein.
This plant-based food contains vitamin E which is beneficial for muscle growth. Just 1/4 cup of almonds carries 8 grams of protein, that is approximately 2 grams of protein more than what you can get from an egg. Almonds are also an important source of monounsaturated fats and magnesium, a mineral that is used in more than 300 biochemical reactions in the body and is primarily implicated in energy metabolism and integrating protein. You can have it with milk in the morning or even eat it as a healthy snack.
6. Cottage Cheese
Bodybuilders include cottage cheese in their diet due to the casein protein content. Casein is a slow-digesting protein that is ideal for muscle maintenance. Half a cup of low-fat cottage cheese packs a whopping 14 grams of protein with only 80 calories and less than 2 grams of fat. Apart from this, cottage cheese is enriched with nutrients like Vitamin A, B-12, C, D, magnesium, calcium.
Along with these, different types of fruits like banana, pineapple, and papaya; and vegetables like broccoli and spinach, soy, lentils and chickpeas, brown rice help in building and improving your muscle health.
Coffee compounds may help fight prostate cancer
In a first, scientists have identified compounds found in coffee which may inhibit the growth of prostate cancer. The study, published in the journal The Prostate, was carried out on drug-resistant cancer cells in cell culture and in a mouse model. Coffee is a complex mixture of compounds which has been shown to influence human health in both positive and negative ways. There is increasing evidence that drinking certain types of coffee is associated with a reduction in incidence of some cancers, including prostate cancers.
Researchers from Kanazawa University in Japan have studied the effects of two compounds found in coffee, kahweol acetate and cafestol, on prostate cancer cells and in animals, where they were able to inhibit growth in cells which are resistant to common anti-cancer drugs such as Cabazitaxel. The researchers initially tested six compounds, naturally found in coffee, on the proliferation of human prostate cancers cells in a petri-dish. They found that cells treated with kahweol acetate and cafestol grew more slowly than controls. They then tested these compounds on prostate cancer cells which had been transplanted to 16 mice.
Four mice were controls, four were treated with kahweol acetate, four with cafestol, with the remaining mice being treated with a combination of kahweol acetate and cafestol. “We found that kahweol acetate and cafestol inhibited the growth of the cancer cells in mice, but the combination seemed to work synergistically, leading to a significantly slower tumour growth than in untreated mice,” said Hiroaki Iwamoto from Kanazawa University.
“After 11 days, the untreated tumours had grown by around three and a half times the original volume, whereas the tumours in the mice treated with both compounds had grown by around just over one and a half times the original size,” said Iwamoto. This is a pilot study, so this work shows that the use of these compounds is scientifically feasible, but needs further investigation, researchers said. It does not mean that the findings can yet be applied to humans.
“What it does show is that these compounds appear to have an effect on drug resistant cells prostate cancer cells in the right circumstances, and that they too need further investigation,” said Iwamoto. “We are currently considering how we might test these findings in a larger sample, and then in humans,” he said.
Kahweol acetate and cafestol are hydrocarbons, naturally found in Arabica coffee. The coffee-making process has been found to affect whether these compounds remain in coffee after brewing (as with espresso), or whether they are stripped out (as when filtered). “These are promising findings, but they should not make people change their coffee consumption. However, if we can confirm these results, we may have candidates to treat drug-resistant prostate cancer,” said Atsushi Mizokami, professor at Kanazawa University.
Strength training may reduce fatty liver disease
Besides being beneficial for heart, strength training can also reduce accumulation of fat in liver and improve blood glucose regulation, says a study on mice. The study, led by a team from the University of Campinas in Brazil, showed strength training can reduce fat stored in liver and improve blood glucose control in obese mice, even without overall loss of body weight.
The findings suggest strength training may be a fast and effective strategy for reducing the risk of fatty liver disease and diabetes in obese people.
“That these improvements in metabolism occurred over a short time even though the overall amount of body fat was unchanged, it suggests strength training can have positive effects on health and directly affect liver’s function and metabolism,” said Pereira de Moura from the varsity.
“It may be a more effective, non-drug and low-cost strategy for improving health,” she said. During the research, published in the Journal of Endocrinology, the team investigated effects of strength-based exercise on liver fat accumulation, blood glucose regulation and markers of inflammation in obese mice.
Obese mice performed strength training over a short time, the equivalent of which in humans would not be enough to change their body fat composition.
After this short-term training, the mice had less fatty livers, reduced levels of inflammatory markers and their blood glucose regulation improved, despite no change in their overall body weight.
These health benefits would be even more effective if accompanied by reduction of body fat, she added. Based on these findings, obese individuals could be directed to increase their activities through strength training, but should always first consult their primary care physician.
More investigation is required in both animals and people to understand how liver metabolism is affected by strength training. Obesity, a growing health epidemic globally, leads to inflammation in liver and impairs its ability to regulate blood glucose. It increases the risk of Type-2 diabetes and its associated complications, including nerve and kidney damage.
Do Eggs Increase Your Cholesterol Levels? Here’s What You Should Know
Do you savour cheese omelettes? If so, think again as consuming more eggs and dietary cholesterol may up the risk of cardiovascular disease (CVD) and death from any cause, researchers have warned.
The study suggests that egg yolks are one of the richest sources of dietary cholesterol among all commonly consumed foods. One large egg has 186 milligrams of dietary cholesterol in the yolk.
“The take-home message is really about cholesterol, which happens to be high in eggs and specifically yolks,” said co-author Norrina Allen, Associate Professor at the Northwestern University.
“As part of a healthy diet, people need to consume lower amounts of cholesterol. People who consume less cholesterol have a lower risk of heart disease,” Allen added.
For the study, which will be published in the journal JAMA, the team involved 29,615 adults from six prospective cohort studies for up to 31 years of follow up.
They found eating 300 mg of dietary cholesterol per day was associated with 17 per cent higher risk of incident cardiovascular disease and 18 per cent higher risk of all-cause deaths.
The cholesterol was the driving factor independent of saturated fat consumption and other dietary fat, the team said.
Eating three to four eggs per week was associated with 6 per cent higher risk of CVD and 8 per cent higher risk of any cause of death, they added.
The researchers say that eating less than 300 milligrams of dietary cholesterol per day was the guideline recommendation before 2015. However, the most recent dietary guidelines omitted a daily limit for dietary cholesterol.
The guidelines also include weekly egg consumption as part of a healthy diet. An adult in the US gets an average of 300 milligrams per day of cholesterol and eats about three or four eggs per week.
Other animal products such as red meat, processed meat and high-fat dairy products (butter or whipped cream) also have high cholesterol content, said lead author Wenze Zhong from the varsity.
2 policemen injured in Sopore grenade attack
Two policemen, including an officer, were injured in a grenade attack by militants in Sopore township of Baramulla district of...
Act against ‘terror’; further attack on India will be problematic: US to Pak
.Washington, March 21:The United States has asked Pakistan to take sustained, verifiable and irreversible action against the perpetrators of “terrorism”,...