Clean Eating

Clean Eating

What is it ?

Clean eating is a lifestyle based on the goal to remove all processed foods from your diet. The lifestyle mostly consists of eating fresh vegetables 

High-Protein Foods

	Serving Size	Protein
Beef, ground	4 oz	28g
Beef, steak	6 oz	42g
Most cuts of beef	1 oz	7g

Chicken Thigh		10g
Chicken Drumstick		11g
Fish fillets or steaks	3.5 oz	22g
Tuna	6 oz	40g

Ham	3 oz	19g
Canadian-style bacon	1 slice	5g

Lamb

3 oz

20g

7 Foods That Boost Testosterone

1. OYSTERS
Contain large quantities of zinc, which helps to raise testosterone levels and increase sperm count.

2. Brazil Nuts
Contain high levels of selenium, a trace element that plays an important role in testicular health and funciton.

3. Peanut Butter
Is packed with monounsaturated fat, which the body needs to produce a variety of hormones, including testosterone.

4.  Bananas
Contain the bromelain enzyme, potassium and a host of B vitamins, all of which help to boos testosterone levels.

Nutrition

Nutrition The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass. A sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat in preparation for a contest. The ratios of calories from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.

Bodybuilding

Bodybuilding is the use of progressive resistance exercise to control and develop one's musculature.An individual who engages in this activity is referred to as a bodybuilder. In competitive amateur and professional bodybuilding, bodybuilders appear in lineups doing specified poses, and later perform individual posing routines, for a panel of judges who rank competitors based on criteria such as symmetry, muscularity, and conditioning. Bodybuilders prepare for competition through a combination of dehydration, fat loss, oils, and tanning (or tanning lotions) which make their muscular definition more distinct. Well-known bodybuilders include Charles Atlas, Steve Reeves, Reg Park, Arnold Schwarzenegger, and Lou Ferrigno. The winner of the annual Mr. Olympia contest is generally recognized the world's top male bodybuilder. The title is now held by IFBB professional Phil Heath of the United States.

Carbohydrates

We now know that carbohydrates can improve performance during training. This will definitely lead to muscle growth in the long run, but carbs also have the ability to increase muscle growth though. This is mainly through the actions of insulin. As stated previously, consuming carbs prompts your body to release insulin.
Insulin increases protein synthesis (muscle growth), which is the number one goal of every lifter. One way insulin causes growth  is by increasing transportation of amino acids from your blood stream to your muscles. It also binds with the muscle cell membrane that triggers an onslaught of reactions that lead to growth.
Insulin is also anti-catabolic meaning it prevents muscle loss. From an anti-catabolic standpoint insulin keeps the catabolic hormone cortisol at bay. One of cortisol functions is to breakdown proteins (muscle tissue) and convert it to energy. When insulin levels are high cortisol levels are lower. This is the primary anti-catabolic power of insulin.
During training the body is in a catabolic state as cortisol levels are high. Some of this muscle loss can be counteracted by consuming high glycemic carbs before and during training.

Amino acids

Amino acids are biologically important organic compounds composed of amine (-NH₂) and carboxylic acid (-COOH) functional groups, along with a side-chain specific to each amino acid.
 The first few amino acids were discovered in the early 19th century. In 1806, French chemists Louis-Nicolas Vauquelin and Pierre Jean Robiquet isolated a compound in asparagus that was subsequently named asparagine, the first amino acid to be discovered. Cystine was discovered in 1810,although its monomer, cysteine, remained undiscovered until 1884.