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Top 5 Foods to Build Muscle

If you are looking to build some hard and lean muscles for a better and healthier figure, you should already know that it doesn’t just take exercise and weights to do the trick. Nutrition is a vital factor to muscle – building, even if you are not looking to get the body of a wrestler, and would just like to gain a lean but firm build. While a balanced diet consists of carbohydrates, carbohydrates and vitamins and minerals, it is important to remember that amino acids build muscles, and amino acids are the building blocks of protein. Here are top 5 foods to build muscle for a firmer and leaner you:

Lean white meat: We could have put red meat first, but white meat is always healthier and contains less fat. White, lean meat can be found in turkey meat and chicken breasts. Notice how chicken breast is muscular and fibery? That’s the result you want for your muscles: more fiber, less fat.
Red meat: From time to time, eat red meat. It is high in b vitamins, zinc and iron to make really strong muscles.

Legumes and soy: Take a break from all that meat, and put some legumes and soy in your diet. Tofu is a great source of high protein, and you can prepare it in versatile ways. Legumes are a great source of protein, and of fiber.

Egg whites: Eggs, if no one’s ever told you yet, contain the highest biological protein. Biological protein simply means your body can use up this protein without having it to go through several bodily processes.

Avocadoes: These fruits, among all fruits, contain the highest levels of protein for a fruit. They help build mass while giving the body its supply of friendly fats, called monounsaturated fatty acids. These fats burn bad fats in your body and replace them with lean protein. Avocadoes are also a great fruit for your vitamin needs.

Safe and Natural Pain Relief

Headaches, period pains and toothaches can attack you anytime of the day and can really hamper your ability to function optimally. While it could be easier to reach out for a couple of over-the-counter Ibuprofen, there’s nothing that could beat natural and side-effect-free relief for pain and discomfort. Ibuprofen and other NSAIDs (nonsteroidal anti-inflammatory drugs) do a great job of relieving pain, but they also cause irritation in your stomach. Read on for a few suggestions for safe and natural pain relief that don’t only take away your discomfort but also give you a feeling of well-being:

1. Devil’s claw: Bone and muscle pain, like the kind you get from arthritis and shoulder, neck and back pain can be soothed by Devil’s claw. The analgesic effect is brought about by the herb’s ingredients iridoid glycosides and harpagoside. It can be taken in as tea or as tincture.

2. Capsaicin: This herb is an analgesic by helping the body release endorphins. Capsaicin is found in hot peppers and is added to commercial analgesic creams that are meant to relieve nerve and joint pain. It’s “hot” so avoid touching your eyes when using creams with capsaicin. When ingested, it relieves gastric pain and digestion problems. You can eat a few peppers or add cayenne to your food to add capsaicin into your diet.

3. Green tea: It’s readily available and it has been used for centuries for its great health benefits. Green tea helps with digestion, and relieves muscle pains.

4. Gingerroot: This is another herb for mild digestive pain and fibromyalgia. Ginger also helps relieve sore throat pain.

These are just some of the herbs you can stock up on for a natural way to relieve pain and discomfort.