healthy game

Strength
EGGS

ORGANIC BEEF

SALMON

                                       Endurance

VITAMIN

PROTIEN

IRON

Eggs
WHEN: Any regular meal.

WHY: The perfect protein, eggs are loaded with cholesterol, typically thought of as an evil food ingredient, but in reality, full of positive benefits, such as maintaining testosterone levels and the integrity of muscle cell membranes. In one study, subjects who ate three whole eggs per day while following a strength-training program produced twice the gains in muscle mass and strength than those who consumed just one egg or no eggs each day. In studies, 640 milligrams per day of additional cholesterol from eggs decreased the amount of LDL (bad) cholesterol particles associated with.

Organic Beef
WHEN: Lunch or dinner.

WHY: This meat is important due to its protein content, cholesterol and saturated fat, all of which maintain high testosterone levels. Organic beef has much higher levels of conjugated linoleic acid and omega-3 fatty acids than conventionally raised cattle, because organically raised cattle are primarily grass fed as opposed to grain fed. CLA, a healthy fat, has been proven in numerous clinical trials to help shed bodyfat while helping to boost muscle mass and strength at the same time.

AMOUNTS: 8 oz of 90% lean ground organic beef: 392 calories, 48g protein, 0g carbs, 22g fat.

Salmon
WHEN: Lunch or dinner.

WHY: Salmon is rich in the essential omega-3 fatty acids EPA and DHA (eicosapentaenoic and docosahexaenoic acids). Subjects consuming higher levels of omega-3 fats reported greater muscle strength than those taking in lower levels of them, according to a study. Omega-3 fatty acids enhance insulin sensitivity, which boosts muscle protein synthesis (muscle growth) and increases glucose and amino acid uptake. Omega-3s are readily burned for fuel, sparing muscle glycogen to keep muscles bigger. Additionally, omega-3s have been found to blunt muscle and joint breakdown, as well as enhance their recovery. Omega-3s convert into beneficial prostaglandins, hormonelike substances that promote numerous processes in the body.

AMOUNTS: 8 oz of Atlantic salmon: 416 calories, 45g protein, 0g carbs, 24g fat.

Vitamin C: Vitamin C helps strengthen your immune system and protects you from infections like cold and cough, which sap your energy. Also, when you are outdoors, you are more susceptible to bacterial infections which hamper your health. Thus ensure that you consume foods and fruits rich in vitamin C.

Proteins: Protein is an important nutrient for the growth, development and repair of muscle and body tissues. Protein has a higher metabolic rate than fat, so an individual can burn more calories. It is also said to increase satiety, which prevents a person from overeating. Healthy sources of protein include lean chicken, fish, eggs and nuts.

Iron: Lack of iron in your diet can cause loss of stamina. You can get iron from meat, beans, nuts and some vegetables such as broccoli and spinach. Consult your doctor about taking iron supplements.