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Anabolic Nutrition: From A to Z

This list should be your reminder of all the delicious foods that help your body composition. If you make an effort to eat healthier and can not imagine what to include in your grocery list, you should consider this as a starting point.

Here are some of the most accessible foods that enhance the anabolic abilities of your hormones in a group simple ABC format:


Believe it or not, it is actually a fruit. And that's a low glycemic. We love it for the "good" fat, but it's also rich in fiber and contains several vitamins and minerals that help regulate everything from metabolism to immune response.

For maximum benefit, you should eat at least a few avocados a day per week. Add it to your shakes, add slices to your meal, or prepare a healthy chocolate avocado pudding dessert. Here is a version to experiment with:

  • 2 tablespoons cocoa powder
  • 1
    medium avocado
  • 1-2 tablespoons raw honey
  • 1-2 teaspoons cayenne pepper
  • Preparation: Mix everything with a spoon or blender.


With a relatively low fructose sugar composition, you can eat this antioxidant powerhouse with just about any meal or snack that will not harm your body composition.

Whether you have a higher-fat meal, a lower-fat meal, or you are a competitor with an advanced carbohydrate loading strategy, the glucose and polyphenol content in berries helps insulin sensitivity more than other common fruits.

Any frozen or fresh organic variety is enough. Add it to your oats, pancakes, ice cream, yogurt and egg whites. For best results, you should take one or two cups of mixed berries a few days a week with meals.


This vegetable is extremely affordable and rich in vitamin C. The antioxidant spectrum of cabbage – including indole-3-carbonil, glutamine content, vitamin K and anthocyanins in the red / violet variants – supports healthy aging of the skin and hair, immunity, strong bones, and even protection against ulcers and neurodegenerative effects.

For best results, switch between green, savoy cabbage, napa and red / purple varieties all year round. They are suitable for dishes such as stir-fries, soups, kimchi and as a substitute for salad in tacos and salads. [19659018] Cocoa Nibs “/>

Dark Chocolate

Too bad chocolate is only considered dessert or scam. It actually has some healthy properties and could even be included in a weekly menu. With a similar fiber content per serving as conventional fruits (apples, bananas, oranges) and an antioxidant profile such as nuts and coffee / tea, chocolate is a considerable means of optimizing heart and brain health when consumed in moderation.

For the most health benefits you go darker. Consider chocolate with 75-85% cocoa or raw cocoa powder / cakes once a week. Bonus: It can help to keep the craving for other trash at bay. Be careful when eating chocolate just before bedtime, as the levels of naturally occurring caffeine and theobromine can potentially sustain you.


Eggs are the perfect source of protein in many ways. They contain a wealth of nutrients that support everything from cognitive health to muscle maintenance. They are low in calories but help to feel full. They contain cholesterol but do not affect your LDL level. They contain five grams of the most anabolic amino acid L-leucine, but also have a good relationship with all other essential amino acids.

In addition, eggs are pre-measured, so you do not have to guess the portion size. While the protein content in chicken, seafood and red meat is always variable, every athlete rat knows that an egg contains about six grams of protein, which facilitates stacking with other animal / vegetarian sources without overdoing it.

For best results, distribute a dozen eggs that are cooked to order and spread over the week.


Fermented Foods

When most people think of fermented foods, dairy products fall into their minds as they are rich in probiotics. While things like yogurt, kefir and cottage cheese are great, you should not forget the digestive healing powers of other fermented foods like kimchi, sauerkraut, pickled turnips and kombucha.

The sugar / carbohydrate content in these foods is naturally conserved. Subsequently, they are converted into gut-rebuilding acids and bacteria that further strengthen the immune system and regulate the weight at the cellular level.

Take up to two servings per day between regular meals or 30 to 60 minutes before eating. This contributes to a better nutritional intake of the meals, which means that these calories are distributed more in muscle cells than in fat cells.

Green Tea

Not to be confused with decaffeinated varieties, leaves of Camellia sinensis one of the best researched for its comprehensive health benefits.

These health benefits are mostly related to the antioxidant EGCG, which has been shown to improve hormone sensitivity during extreme calorie shifts, help you adapt to stress, and protect against oxidative damage.

Drinking green tea is a safe and effective strategy for building muscle, reducing body fat, and maintaining a healthy weight. For best results, drink up to four cups a day, brewed only in hot water, and switch between different varieties year round (with natural / exotic flavors such as matcha, mint, turmeric, ginger, honey, Lemon, peach, cocoa). Coconut, honey, etc.)

Honey (raw)

The list of natural sweeteners with their antioxidant content has been used for years as a natural source of anti-aging energy, hormonal stimulants and sexual rejuvenating agents with raw honey. Immunity catalyst and antidepressant.

A serving of the most raw honeys includes an average of 20 amino acids, as well as vitamins and minerals per serving spoon serving 60 calories of energy. Because this energy is based on sugar / carbohydrate, honey is an excellent sweetener substitute in tons of baking recipes, shakes and other goodies.

Use one tablespoon daily for at least a few days a week for maximum benefit. It could also reduce the craving for processed manure.

  Purple And Blue Food

Indigo-colored Food

One common thing anyone who seeks to optimize body composition is the lack of vegetable consumption. In particular, the lack of quercetin-containing foods such as berries, red onions, red or purple cabbage, beets, eggplant, radishes and grapes. These shiny foods combat love attacks caused by insulin resistance, junk in the trunk, which is enhanced by high levels of cortisol and the integrity of victims of the joints.

While eating the above foods is one way to combat such hormonal problems in the body, this is another excellent way to control your calorie excess / deficit with Indigo-3G®.

Jalapeno Peppers

Along with cayenne (red pepper), jalapenos has the most health benefits from the anti-inflammatory properties of capsaicin, a naturally occurring spicy compound.

If you heat up the heat with meals, you can increase the thermal effect of food (the energy required for the digestive process), relieve connective tissue through COX-2 enzyme inhibition and modulate markers of cardiovascular health such as cholesterol and blood pressure. All these actions cause an anabolic reaction of your muscle cells.

For best results, cook jalapenos for one-course meals such as chili, omelette, and crabcake, or use as a starter for raw salads and Mexican appetizers. Preferably, however, not directly before or after a workout. A little goes a long way.



Add some oriental flare to your weekly menu to promote a healthy adaptation response to your workout. This one-dish combination of muscle-building animal protein, pathogenic veggies, and rice to restore glycogen is a weekly meal preparation strategy for a meat cook, as well as a healthier option for fat asses and busy professionals eating the time.

While the simplicity of the one-plate-meal approach to maintaining a weight that you're happiest and healthiest is not negotiable, it's also a good idea to source your protein, vegetables and sources year-round to turn over minimizing nutrient deficiency.

Lemons and Limes

Although they are not very nutritious themselves, they offer some unique digestive and immunity enhancements as food / beverage beautifiers.

To optimize the benefits of Citric Acid, Vitamin C, and minerals in pulp and juice, simply fill with drinks over a full plate or throughout the day. Pectin and electrolytes will further hydrate the body at the cellular level.


Mushrooms have a long tradition of adaptogenic and medicinal properties. At the level of macronutrients, they are low in calories and contain insoluble fiber to regulate digestion.

At the micronutrient level, a one-cup serving makes a good hit on vitamins B and D along with a number of minerals like copper, selenium, and potassium. There is also a wonderful bacterial synergy between betaglucans and pre- / probiotic enzymes to support the immune response, cardiovascular and cognitive adaptations.

The most commonly consumed varieties include Portobello or Cremini, button, shiitake, boletus and chanterelle are typically cooked into soups, casseroles, omelettes, Italian dishes and fried with other vegetables or mixed in raw salads. Your extracted nutrients can also be found in various super supplements and teas.

Nuts (especially tree nuts)

One of the easiest ways to meet your energy needs without feeling that you're starving is adding nuts to snacks and meals. The fat content is extremely beneficial to your brain and heart, with herbal omega-3 fatty acids (ie DHA) and a wealth of vitamins, minerals and amino acids that eliminate the craving for processed manure.

Eat a handful of mixed nuts all day with a serving of high-quality protein with vegetables or fruits to regulate the glycemic response of your food and give you a feeling of satiety. Add natural nut butters to your recipes or add more texture and flavor to your meals by sprinkling with chopped nuts.

You may also want to switch between lower fat varieties (cashews, pistachios, almonds) and higher fat varieties (walnuts) (pecans, macadamias), depending on the macronutrient content of the remaining meals.

Olive Oil and Omega-3

If you think of healthy olive oil, think extra virgin. And if you think of omega-3, think of fats made from fish and krill oils.

There would be far more successful body transformations as people pay more attention to fat quality in their diet. Here the energy balance can be misleading. Refined fats such as sunflower, soybean, rapeseed oil, safflower oil and peanut oil are in the profile of fast food, processed foods and even entrees from restaurants as they are cheap.

But these same sources of fat are also considered endocrine disruptors because they contain omega-6 fatty acids that are associated with inflammatory diseases. This means that if you are not a bodybuilder or competitor, you will need to count fewer calories if you replace the above vegetable oils with virgin olive oil and omega-3 marine fatty acids.

The essential fatty acids in olive oil and omega-3 fatty acids from marine sources have been linked to lower circulating cortisol, resulting in higher testosterone levels and less joint fatigue. Simply spray some EVOO on low to medium heat foods or use 1-2 tablespoons of raw food every day.

To obtain omega-3s, use highly effective supplements such as Flameout®. Excessive body fat, promote healthy skin, optimize neurotransmitters for better performance at work and in the gym, and accelerate joint recovery.


Pumpkin is usually reserved for the fall season eating all year round. The meat is loaded with beta-carotene, which is synthesized in the blood as vitamin A.

Vitamin A plays an important role in regulating the health and function of just about every system in the body. Of particular interest are your eyesight, your immune system and your connective tissue.

Being a fat-soluble vitamin, most nutrition experts agree that it's a good idea to add beta-carotene energy sources (pumpkin, sweet potatoes, carrots), pineapple, winter squash). A handful of raw hazelnuts or pumpkin seeds or a tablespoon of pure coconut oil baked into your holiday goods should do the trick to avoid Vitamin A deficiency.



This starchy seed is considered a superfood for some and with good reason. Unlike most other vegan and vegetarian foods, quinoa contains all the essential amino acids and is therefore a better substitute for proteins, especially for people who are afraid to consume more carbohydrates.

With about 40 grams of carbohydrates per boiled cup of quinoa, there are 6 grams of fiber that can help you cope with the glycemic response of your meal. It receives bonus points for its magnesium, zinc and iron content – minerals we often lack.

To optimize the anabolic capacity of quinoa, you can combine it with all the other foods on this list. Some special examples are quinoa stir-fries, stuffed mushrooms or peppers, salads, soups and my favorite. Enjoy it as a hot breakfast cereal substitute:

  • 1-2 cups of cooked quinoa
  • 1-2 scoops of protein powder powder
  • 1/2 to 1 cup of unsweetened almond or coconut milk
  • 1 to 2 tablespoons of raw honey, cinnamon and coconut oil


It is one of the best anti-inflammatory herbal planet. Rosemary is extremely versatile and aromatic. With naturally occurring anabolic compounds such as rosmarinic acid, ursolic acid and various essential oils, you are faced with a remarkable array of benefits.

From memory to muscle mass to immunity, this is a herb that you want to use daily. Season and grill some lamb or steak with it, throw it on fried potatoes, pour it with extra virgin olive oil, or look for a trusted source of essential oil that you topically apply or your Epsom salt bath with a few therapeutics even more therapeutic make drops.


Everybody turns to salmon at least once in their lifetime to get some omega-3 fatty acids in their hearts and brains. But another reason why you need to eat salmon is the naturally occurring astaxanthin antioxidant, which comes with improved skin, eye, heart, and weight training adjustments.

When consumed with plenty of vegetables, the synergistic properties of salmon astaxanthin can be used for the water- and fat-soluble parts of the cell to simultaneously target multiple free radicals. This means better protection against various forms of disease than you would get by taking other antioxidants alone.



Here curcumin receives its extraordinary healing powers. Golden turmeric extracts, one of the most researched in the industry, have shown significant benefits.

Changes in blood chemistry that cause strong hormonal adjustments for beginners. These benefits include faster recovery of joints after intense exercise, lower cortisol levels (which slightly raise testosterone levels), prevention of oxidative damage, prevention of cholesterol and blood pressure peaks, and even neuronal activation and gut health.

That would be extreme It is difficult to achieve a therapeutic dosage from this spice alone in curry-based prescriptions. Ask your doctor for advice if you want to mix and match curcumin products with existing medications.

Unpasteurized (raw milk)

Full with lactase enzymes and probiotics. Raw milk has some great advantages, which often remain unexplored due to poor sanitation laws surrounding the TB epidemic.

You're looking for a local farm in your state that produces milk from grazing cows. The second option would be to look for whole milk products from grass fed cows (cottage cheese, kefir, yoghurt).

If you take a few servings of raw milk once a day, at least a few days a day. This week you can be less ill throughout the year. This is because of the beneficial bacteria that help you to absorb more antioxidants and fewer nutrients that lead to food sensitivities and intestinal problems.


Filled with Antioxidants and Vegetable Polyphenols on Micro Level, Non-starchy Vegetables They are the source of carbohydrate that will not force you to store extra fat, even if you take extra servings.

Go for the family of cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage) to keep you satisfied. Roast or saute peppers, red onions, mushrooms, green-yellow squash and asparagus.


Wasabi is mostly enjoyed as a green paste or mixed powder with everyday foods in Japanese cooking. Family as cabbage, horseradish and mustard. The benefits are based on the anti-cancer properties and the regulation of oxidative damage in the bloodstream.

If you prefer an extra kick in the heat spectrum, this is a wonderful substitute for anything made with red pepper – including spicy sauce and spices. It also means less connective tissue inflammation. If you can not get real wasabi (most American stuff is just horseradish and green food coloring), you can benefit from superfood all year round, which contains the glucosinolate extracts that are the true power of wasabi. [19659102] Get Superfood here “/>


Avoid them! This is an exception to the list of anabolic foods. Xenoestrogens mimic hormones that promote estrogen and are often due to the heating of plastic.

Some common examples are plastic containers standing in the car in the sunlight and microwaveable bags of food found in the frozen corridor. So make sure you keep drinks in BPA-free bottles or stainless steel bottles and heat your food on plates or in Pyrex containers instead of on Tupperware or plastic bags.


Mostly in supplement while fasting Along with some caffeine, Yohimbine supports libido health by alleviating the symptoms of erectile dysfunction in men.

These aphrodisiac properties may be helpful in calorie deficit athletes to prevent excessive hormonal shifts. As with other stimulants, you should use common sense and ease. In other words, follow the instructions on the label.

  Veggie Noodles


We have already treated vegetables as a whole, but this last letter is dedicated to vegetables, which can also replace starchy side dishes.

Zucchini noodles, cauliflower rice, algae / kelp noodles, turnip noodles, spaghetti pumpkin noodles and sweet potato noodles go well with traditional dishes containing pasta or rice. Look for a spiralizer and get creative. Or find these substitutes in the frozen corridor already cut open.

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