Body Hub

Today, I’m going to show you the 20 best foods you can eat that will promote muscle growth and give you strength to keep going. If your goal is to pack on muscles, foods like chicken, eggs, and protein shakes are typically what comes into your mind first. But did you know vegetables can provide massive benefits to muscle growth? In a nutshell: The great thing about veggies is that they contain valuable nutrients such as complex carbs, fiber, minerals, and phytonutrients, which are all essential to an effective muscle-building nutrition program. So, non-vegetable lovers, pack it up, because vegetables will always have value whatever your fitness goals are. Does eating cabbage help build muscle? What about tomatoes; Do they count? Stick around until the last minute and I’ll tell you my personal favorite when it comes to getting a more muscled physique.

Hang For 3 Minutes a Day And Watch What Happens To Your Body. All regular exercise has its benefits, but a daily dead hang can positively change your health and fitness in many ways. Whether you`re an athlete or a non-athlete, you can benefit from hanging for as little as 3 minutes a day. In a nutshell: So, don`t go just yet, and stay tuned to learn what happens to your body when you do a dead hang every day. You just need to hang from an overhead or pull-up bar like a dead weight. And so going back to our main topic, here are the benefits when you hang for 3 minutes a day. When you hang daily, your scapular muscles develop, which are muscles that surround the shoulder blade and are attached to the shoulder and upper arm. Stronger scapular muscles can help keep your shoulder joint stable, which in turn, aids in performing everyday movements. Any movement that needs reaching overhead requires shoulder stability. Most upper body exercises are targeted at building the biceps and triceps. Hanging on the bar or a tree every day for 3 minutes is a great way to remedy that. This exercise increases the strength of the forearms. Your entire body is, after all, borne by your forearms, wrist, and palms, all of which gain tremendous strength with regular practice. So, if you do your dead hang for a long period, your forearms will develop in size. Because the dead hang puts your forearm muscles to work, this, in turn, helps strengthen your grip. This movement requires holding onto a bar for a couple of minutes, which means your hands are likely to slip off despite having the endurance to keep going. After all, the muscles in your wrist and fingers are all trained during this exercise, making them stronger and more flexible. Work on your flexibility and mobility by doing a dead hang every day. The lat muscles are located below the shoulder blade on each side of the spine and run down to the pelvis. However, hanging from the bar can help give your lats a very much-needed stretch and may boost mobility, letting you have a full range of motion in your body. When doing a dead hang, both your arms are holding onto the pull bar, which means, your body`s weight is then distributed equally between the two arms. Thankfully, the stretch you get in your shoulders, lats, and back through a 3-minute dead hang daily can help correct your posture. The hang primarily works the upper body. It`s why it`s a great exercise for the back, arms, shoulders, and even the abdominal muscles. That`s thanks to the opposing forces of the palms` grip on the bar and the gravitational pull of the rest of the body. The dead hang loosens up those stiff and underworked muscles of your upper body. Spinal decompression is another amazing benefit that comes from doing a daily dead hang. Hanging in a dead-weight position for 3 minutes a day is an effective way to decompress and stretch the spine, keeping it aligned with the body and making it straight.

Let's face it; being tall rocks — it feels awesome. Yes, with a tall figure, you'll get to enjoy lots of attention from the opposite gender and even have better career prospects. Of course, tall guys are naturally loved by all and on the flip side, tall ladies have a higher chance of becoming supermodels — pretty sure you get the point! But hey, not everybody gets to be the tall one. In essence, some of us actually need to figure out how to increase our height a few centimeters. Are you in this group? Well, don't fret — you can actually eat your way to your dream height! Here are top 5 super foods that can increase your chances of getting taller naturally. 1. Eggs Yes, eggs are great for everything and amazingly, they're excellent for overall growth! Essentially, this highly nutritious superfood is loaded with Omega-3 fatty acid and Vitamin A; a nutrient that's essential for bone growth. But hey, eggs actually do more than increasing your height — they also offer incredible benefits to your hair and skin! Just start eating eggs already! And oh, be sure to stick to only hard-boiled or poached eggs alone. No fried or raw eggs allowed! 2. Turnips This root vegetable is yet another super effective food that can add a few centimeters to your height. For the most part, turnips boast the ability to boost growth hormones — it actually works from within your cells to indirectly increase your height. Want to start eating turnips today? Well, just cook with mild seasoning or if you want, juice them and drink up! 3. Milk Next up on our list is milk — it's basically chock full of nutrients that help build healthy bones and a majority of body cells. For the most part, milk contains calcium, protein, vitamin B12 and vitamin D. As you probably guessed, protein is one nutrient that can increase your chances of growing taller, but calcium is sure to work great too! All in all, stick to drinking up to two glasses of milk every day — you'll get taller by the day and of course, your body will thank you! 4. Oatmeal Need more protein in your diet? Just eat oatmeal! You might not know this but daily intake of oatmeal can work wonders — yes, it can make you taller! But that's not all, oatmeal facilitates weight loss, keeps your heart healthy and help build muscle mass. It's an all-in-one magical food for your dream body. 5. Beans Last but definitely not the least is the ultimate super food; bean! Loaded with proteins, fiber, minerals, and vitamins, beans are nutritional powerhouses you'll want to add to your diet today. Yes, they also have what it takes to stimulate growth hormones and make you grow taller. Need we say more? Just start eating beans and watch the magic happen! So there you have it! Now you've got up to five foods that contain powerful nutrients that boast the ability to help you grow taller by the day. The best part? All foods here are readily available at your local grocery store. Enjoy!

Both whey and creatine are safe, effective supplements for boosting gym performance and muscle growth. But have you ever thought of combining these two popular fitness supplements? By doing so, will you experience more benefits like greater energy and muscle gain? In a nutshell: This Is What Happens When You Take Creatine & Whey Protein Both whey and creatine are safe, effective supplements for boosting gym performance and muscle growth. By doing so, will you experience more benefits like greater energy and muscle gain? Creatine is an acid produced within the body while whey protein supplies amino acids for the body to use as needed. It supports energy production during high-intensity workouts and heavy lifting. As for supplements, creatine boosts muscle mass strength and exercise performance. Therefore, lots of athletes and fitness enthusiasts turn to creatine supplements. Consuming whey protein after a bout of exercise has been associated with increased muscle mass and strength. Taking creatine and whey protein together--this is what happens Creatine and whey protein are absorbed and utilized on an as-needed basis. For instance, during exercise, creatine supplements will replenish depleted reserves and support instant energy production. Then, after a workout, when your muscles are all broken down, you can take whey protein to aid in muscle recovery. Put simply, you get to enjoy all the benefits both creatine and whey protein has to offer. As a result, it helps produce the chemical ATP, which is then brown during exercise to create energy. Creatine has been shown to scientifically improve high-intensity performance during training. Unlike supplements that are only effective on advanced athletes, creatine benefits you regardless of your fitness level. Moreover, based on clinical studies, creatine supplements in conjunction with the right training regimen can boost athletes` vertical jumps and weightlifting and sprinting abilities. The effects of creatine on increased endurance are also linked to increased strength, fatigue resistance, increased muscle mass, quicker recovery, and even improved brain performance. Only a few legal supplements can directly create muscle mass when combined with exercise. It`s effective for both short- and long-term muscle growth. As for whey protein, its effect on muscle mass gain is due to the branched-chain amino acids, which are instantly accessible for muscle protein synthesis. Creatine has been shown to accelerate muscle growth. Studies have reported increased muscle growth from creatine supplements, with significant increases occurring in as few as 5 days. Creatine can also help lower blood sugar levels and even fight diabetes. According to studies, taking creatine supplements reduces blood sugar when combined with high-intensity exercise. Just like creatine enhances the production of the energy-producing molecule called ATP, it also gives the same boost to the brain as it does to the muscle tissues. Supplements like creatine can boost phosphocreatine stores, allowing the brain to create more ATP. Besides muscle gains, probably the next, if not the biggest, reason athletes take whey protein is its ability to speed up muscle repair and recovery. After working out, consuming proteins is essential for helping your battered muscles recover. In particular, the assistance of amino acids (BCAAs) in whey protein allows your body to build and repair muscle tissues better. Additionally, leucine, one of the 3 essential BCAAs, stimulates muscle protein synthesis. Muscle protein synthesis is a natural process in which protein is created to repair muscle damage caused by intense exercise.