In a new video on the Athlean-X channel, CSCS strength coach Jeff Cavaliere lists the five foods he believes are important to incorporate into your diet, both for overall health and wellness, and to maximize growth capacity from his body. muscle.
fresh blueberries
Cavaliere cites research that found eating blueberries regularly led to an increase in human muscle progenitor cells, as well as a decrease in oxidative stress in muscles. “What that means is faster muscle recovery between workouts,” says Cavaliere. “Add in the fact that these are also rich in vitamin C and potassium and are a powerful anti-inflammatory, and you can’t go wrong adding blueberries to your diet.”
cruciferous vegetables
Eating cruciferous vegetables causes the breakdown of glucoraphanin into a powerful antioxidant and anti-inflammatory called sulfurophane. Broccoli and cauliflower are the obvious choices here, but turnips, watercress, kale, cabbage, bok choy, radishes, rutabaga, and wasabi also count.
orange foods
Pumpkin, butternut squash, cantaloupe, mango, sweet potato, and carrots are sources of carotenoids, which eliminate oxidation that causes cell breakdown and premature aging. “A little caution here,” says Cavaliere. “If you eat too much of this, you can get carotenemia, which is when your hands really start to get orange… it’s actually due to an increase in vitamin A. If you see that, all you have to do is just reduce your consumption.
Ginger
“In my world, it’s one of the best ways to minimize late-onset muscle soreness after intense training,” says Cavaliere. “However, even if you’ve never lifted a weight, the system-wide anti-inflammatory benefits are undeniable.”
lean protein
“How you start to prepare your food will determine whether or not you’re on the right track,” says Cavaliere. For example, if you’re preparing citrus chicken, you won’t cover it with a creamy sauce, preserving the nutritional value of the protein itself. Conversely, if you’re eating chicken parmesan, sure you’re still getting protein, but you’re also eating fried breadcrumbs, cheese, and pasta.
“Take a step back and assess not only if you’re eating your protein, but how you’re eating it,” he says.
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