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segunda-feira, 8 de fevereiro de 2016

The Perfect Muscle Food

Get some hard-boiled bodybuilding gains from eggs.

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If you haven’t been eating eggs because of concerns about cholesterol, listen to what Jim White, R.D., health fitness specialist and Academy of Nutrition & Dietetics spokesperson, has to say: “Multiple recent studies found that the cholesterol in eggs does not contribute to blood cholesterol levels or put an individual at risk for heart disease.”
One large egg contains 6 grams of protein, 5 grams of fat, and approximately 70 calories. Eggs also include choline, an essential nutrient that contributes to cell structure and mental function; lutein and zeaxanthin, anti-inflammatory antioxidants that promote eye health; lecithin, which supports cardiovascular health and may reduce cholesterol levels; and most important, leucine, an essential branched-chained amino acid (BCAA) that can produce an anabolic muscle response and decrease muscle breakdown.
“Eggs also contain 18 vital nutrients and vitamins, such as B vitamins,” says White. And a recent study in Nutrition and Food Science found that eggs are tops in all foods for aminos since they contain a superior blend of a wide range of amino acids. They also support the rebuilding of rested muscles with vital minerals like calcium, zinc, and iron.
When eggs were demonized, the yolk was singled out. But yolks contain 4.5 grams of fat, with only 1.6 grams of that being saturated fat.


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