Muscle Building Among Key Benefits of Olive Oil
Extra virgin olive oil is a great option for anyone looking to incorporate protein-rich foods into their diet. It’s packed full of healthy fats and extra minerals and vitamins, all of which contribute to muscle build and repair.
Its anti-inflammatory properties may also help protect against injuries from regular training. Add extra virgin olive oil to your diet by drizzling it on salads or cooked vegetables, or as a substitute for butter in soups and sauces. You can even add extra virgin olive oil to your protein smoothie for a nice mix of flavor and extra nutrition!
A new report in www.cnet.com lists a quality extra virgin olive oil as one of the top eight foods to help build muscle. It lists the health boosting oil as one of the best foods to offer an ‘extra punch of protein’ that helps you maintain and build muscle more easily.
In comparison to other condiments, the benefits of extra virgin olive oil is that it is one of the most nutrient-dense food options out there, making it an ideal choice for those trying to build muscle or sustain a healthy lifestyle. Whether added as part of your cooking routine, stirred into a dip, or enjoyed in its own right with crunchy bread – extra virgin olive oil is definitely worth adding to your repertoire.
The latest article reminds us of the vital importance of including protein-rich foods like extra virgin olive oil in our diet. It says:
Protein is important for everybody, not just for athletes. It’s vital for supporting muscle growth and contains amino acids that our bodies use to grow and repair muscle and organ tissues.CNET
Here is the full list from CNET of 8 foods to help build muscle, starting with extra virgin olive oil.
1. Olive oil
It may not sound like your typical body-building food, but extra virgin olive oil has become increasingly popular for its muscle benefits in recent years. Widely known as a source of healthy monounsaturated fats, olive oil also helps to reduce inflammation and slow muscle breakdown. Both of these features can aid in any muscle-building regimen.
Eggs have long been considered a power food, and for good reason. They’re incredibly rich in nutrients from fat and protein and include a potent mix of vitamins such as B12, B6 and thiamin. Their nutrient-dense profile makes them especially powerful, but most important is that they contain a hefty dose of leucine. This amino acid is known for its muscle-building prowess.
If you already get enough fat in your diet but need to boost your protein intake, look no further than fish. It’s one of the best lean sources of protein you can eat, and it’s full of other vitamins and minerals. A bonus? Fish is packed with omega-3 fatty acids. Although they’re known for their many other health benefits, omega-3s may also improve muscle performance and help prevent the loss of muscle mass. Salmon and tuna are particularly great muscle-building food choices. If you are looking for a tasty fish dish try this delicious Sauteed Calamari in Garlic recipe.
When eaten in moderation, nuts are an excellent choice for building muscle. These tasty snacks offer a perfect mix of protein, fats and fiber, making them one of the most balanced ways to supplement your workouts. You have to be careful, though, as many nuts (including peanuts, which are actually legumes), are high in calories. For the most nutrient-rich options, try almonds or walnuts.
If you’re trying to build muscle on a meatless diet, soybeans should be one of your closest friends. These are one of the most nutrient-dense legumes you can eat, and they pack a potent punch of protein to aid in building muscle. Soy contains all nine essential amino acids, making it one of the best plant-based protein sources available.
6. Greek yogurt
Dairy is a unique source of protein because it provides a combination of fast-digesting whey protein and slow-digesting casein protein. When consumed together, these two types of protein may enhance and prolong the protein-synthesis process that your muscles go through when rebuilding, helping you build your lean mass. Greek yogurt is a particularly great dairy choice because it contains twice the protein compared to regular yogurt and boasts additional probiotic health benefits you can’t find in milk or cheese.
7. Cottage cheese
It doesn’t offer the same probiotic benefits as yogurt, but cottage cheese is a great second choice for dairy-based protein. In fact, cottage cheese packs more protein than Greek yogurt while boasting the same slow- and fast-digesting combination. It’s a particularly great source of casein, and it provides a significant calorie boost if you need to make sure you’re getting enough.
They don’t call quinoa a superfood for nothing. This dynamic grain (it’s a seed but classified as a whole grain) packs a little bit of everything, including a lot of protein, fiber and carbohydrates, plus a hefty dose of vitamins and minerals. It’s a perfect food for building muscle and maximizing the benefits of your workouts.
Extra Virgin Olive Oil And Muscle recovery
Muscles have a hard time during athletic training and need immediate recovery, which includes repair, strengthening and muscle building. EVOO is better than other fat sources in helping cells absorb cholesterol and convert it to testosterone. This is critical to the body’s muscle building process. Moreover, its combination of oleic acids and polyunsaturated fatty acids work together to build bone tissue and allow the body to regenerate.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.