In case you are searching for muscle growth and definition, there is no one correct exercise.

You simply cannot come to muscles weights and definition with a diet. One of the steps is to lose body fat, are you will not be able to form muscles onto your body.

It is believed that a lot of proteins and carbohydrates lead to muscles growth and definition, since carbohydrate fuels your muscles, whereas the proteins stimulate their growth. Nevertheless, the evidence clearly has shown up that it is not as easy as that.

One interesting finding is that our body has got a special mechanism that stimulates the growth of the muscles even with no food. As it is stated, proteins and amino acids are not efficient only for building up muscles.

Some amino acids – for example chain amino acids like leucine – stimulate the genes of the muscles to grow up and to create protein. These amino acids stimulate muscle weigh when they circulate throughout the blood stream, even when the body is not taking enough food.

In addition, as researches explain, high carbohydrate diets are harmful for most people, because they stimulate insulin and leptin resistance that usually stimulates muscle waste.

Also, consuming more proteins that our body really needs – which is often lower that the people consume, even though they are athletes or not – may stimulate increased blood sugar, kidney stress, loss of weight, and even develop cancer.

1. Avocado

Avocados are beneficial for the health since they are rich in potassium and unsaturated fat that the body uses for energy. They also balance the water regulation and rehabilitation after physical stress.

Similar to the olive oil, the fat in the avocado can manage weight. According to a study, eating half an avocado is going to help you stimulate satiation and to constrain snacking.

It also helps the body to absorb soluble fat vitamins and minerals from other types of food (supplements).
Recently, researches have shown that eating a fresh avocado in combination with raw carrots or tomato sauce will meaningfully stimulate absorption of the carotenoids and transform them into a Vitamin A. Avocadoes are also rich in Vitamins B and E, folic acids and other 20 beneficial nutrients.

2. Spinach

Spinach is rich in zinc, niacin, thiamin, folate, Vitamins A, C, B6, E and K, magnesium, iron, potassium, phosphorus, manganese and cooper. Namely, it is rich in nutrients that each part of the body needs.

Spinach also has a great number of flavonoids that control the cholesterol from oxidation and protect the body from any radical hazard.

In addition, Popeye’s ability to build up his muscles with spinach may be real, since the spinach is rich in dietary nitrate which increases the creation of proteins, which stimulate muscle strength.

Spinach, as the researchers claim, is useful for controlling the functions of the brain, mental clarity and memory. To leave the iron components from the spinach, cook it lightly and put vinegar or lemon juice on it.

3. Coconut oil

Coconut oil contains chain triglycerides – MCTs, such as capric acid – C10, caproic acid – C6, caprylic acid – C8, and lauric acid – C12. They are ideak for fueling your body.

In addition, almost 50 % of the coconut oil is a kind of lauric acid, whose carbon chain is longer, so coconut oil represents no an essential stream of MCTs.

It is better to use MCT oil if you are searching for the production of ketone, even though you can choose fractionated coconut oil, which is rich in C8 and C10, and which the MCT oil transforms to ketones.

Coconut oil is highly beneficial for your health. For instance, the body transforms the lauric acid into mono-laurin, which is a mono-glyceride that can kill negative bacteria and viruses. This is why it is so beneficial.

4. Broccoli

Sulforaphane, which represents an organic and natural sulfur compound found in the broccoli, has got rich anti-cancer properties. Nevertheless, as Fillippone has claimed, sulforaphane increases the levels of testosterone and also prevents the formation of body fat.

At the same time, it also prevents some enzymes that are connected to the destruction of joints, and that is why broccoli is a diet that every active person must take. As researchers have stated broccoli is also beneficial for protecting the muscles from damage.

5. Bananas

In case you suffer from insulin resistance and overweight, you should avoid bananas, because they are rich in digestible sugars and glucose. Bananas are a common pre-meal or post-meal food, as a result of being rich in potassium.

Potassium as a mineral is mainly reduced by excessive exercises, so if you do exercises food that contains potassium is strongly recommended. Namely, a banana contains 467 mg (milligrams) of potassium, an amount that is necessary for controlling blood pressure and heart rate.

6. Watermelon

As Filippone has stated, watermelons are important for the improvement of the lipid and the accumulation of fat, as a result of the concentration of its component – anthocyanin which prevents the storage of fats. Mainly, watermelon is refreshing; it also helps in hydration and can also help to reduce sore muscles after tired training.

Any type of melon, as well as the watermelon, does not digest well with other types of food, so you have to be careful how you consume them. If it is not consumed on its own, melon can lead to digestive problems, so it is best no to take any kind of food 30 minutes before or after consuming a watermelon.

7. Papaya

As well as other types of food that are rich in Vitamin C, papaya also is beneficial for reducing the levels of cortisol after training. Recently, a study has published a story about a man who had consumed 1000 mg of Vitamin C a day and within 2 weeks had significantly reduced the level of cortisol, accompanied by 2.5 hour run.

Unripe papaya has got more advantages. Namely, if it not ripe it has got great amounts of digestive resistant starch, which is essential for the growth of gut. It is the same with unripe bananas and mangos. Indigestible resistant starches do not produce spikes of blood sugar.

Both ripe and green (unripe) papayas are rich in fiber, antioxidants and papain, which is an enzyme that aids the digestion of proteins and relieves inflammation. To add, green papaya is richer in potassium and bigger amounts of papain.

8. Mushrooms

Mushrooms are rich in Vitamin D, which is essential for the functions of the muscles. Weaknesses of the muscles are mainly associated with the deficiency of Vitamin D. Moreover, mushrooms have got more beneficial and medical effects, such as boosting the immune system.

What is the most important thing when eating mushrooms is to consume natural organic mushrooms, since they absorb every property of the place they have been grown in, whether it is good or bad. They also concentrate heavy metals, water and air pollutants, so the main factor is to have mushroom grown in healthy conditions.

9. Raw Nuts

Raw nut are the best source for magnesium which stimulates muscle growth and strength. Some nuts, like macadamias and pecans are rich in high healthy fats, and are not rich in net carbs. Namely, macadamia has got the highest amounts of fat and the lowest amounts of protein and carb.

Raw macadamia is rich in high quantities of Vitamin B, manganese and magnesium. It mainly contains 58 % of needed manganese and 23 % of needed thiamin. In addition, about 60 % of fat acid in macadamia is unsaturated oleic fat. It is nearly the level that is found in olives, which have also got amazing health benefits.