5 Foods to Eat for Accelerated Muscle Growth

Food is quite literally our life energy source, think of it like high octane gas that fuels our brain and body. Eating specific foods may help when looking for muscle growth to occur. Our brain needs about 130 grams a day of carbohydrate to function optimally. It’s important for any nutrition plan to include all the major macronutrients and micronutrients. Our body also need amino acid-rich sources of protein for muscle growth to take place. Amino acids are considered the building blocks that eventually help form proteins. Almost all foods contain some source of protein. Amino acids are important because they play a big role in protein synthesis, tissue repair and nutrient absorption.

There are 20 different amino acids that are grouped together making up three separate categories. The body makes 12 of these amino acids and we get the other 8 from food we eat. The cool thing is our body produces thousands of different proteins using just these 20 amino acids. Amazing!

Non-Essential Amino Acids

Non-essential amino acids do not need to be included in the diet. Nine out of the 20 amino acids are essential, but adults only need to obtain eight of them: valine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan. The ninth amino acid, histidine, is only essential for infants. Your body doesn’t store amino acids, so it needs a regular daily supply of these essential building blocks.

Essential Amino Acids

Essential amino acids need to be included in the diet. There are handful of amino acids as you know but the one I’m going to mention here is leucine. “This amino acid directly contributes to muscle protein synthesis. It affects the ability to recover from both stress and exercise. Leucine facilitates cell growth as well as the formation of sterols which are used in the process of forming hormones like estrogen and testosterone.” Make sure the amino acid, leucine, is also in that whey protein shake you drink post workout. This will improve your chances for muscle growth. Research has shown just 1.5 grams of leucine can provide adequate stimulation for muscle protein synthesis. Other research has shown that 3 grams of leucine alone stimulates protein synthesis in young men.

Conditional Essential Amino Acids

You usually hear about essential and non-essential amino acids only. Conditional essential includes 8 amino acids that are specifically needed in the body under certain conditions like stress, exercise, aging, etc.

Some of the Best Protein Sources for Muscle Growth

1. Beef, Pork, Wild Game (especially if it’s grass-fed)

2. Poultry (i.e. chicken, turkey)

3. Eggs (the yolk contains most of the nutrients; also 185 mg cholesterol)

4. Fish & Seafood

5. Dairy (i.e. cottage cheese and plain Greek yogurt)

**Additional food sources like Tempeh, Tofu, Beans, and Nuts.

Healthy food high in protein. Meat, fish, dairy products, nuts and beans

Did You Know…

Did you know that foods like broccoli (3 grams), baked potato (4 grams), avocado (4 grams), and a cup of quinoa (5 grams) also contain adequate amounts of protein. Add these healthy food options as “sides” with the main course mentioned above. They will also help meet your daily protein requirements to ensure muscle growth.

Great Recipe: Moroccan Lamb Stew (bonus recipe, contains 38 grams of protein)

What you’ll need to turn this into your dinner for tonight:

Canola oil (2 Tbsp)
Cubed lamb stew meat (2 lbs.)
2 garlic cloves, minced
1 large yellow onion, diced
2 tsp ground coriander
2 tsp ground cumin
1 cinnamon stick
One (15 oz) can chickpeas, rinsed and drained
1 cup dried apricots, chopped
1/2 cup pimento-stuffed green olives
1 (15 oz) can diced tomatoes
2 cups beef broth

How to Make It:
1. In a large Dutch oven over medium-high heat, heat the oil. Add the lamb, season well with salt and pepper, and cook until well browned, 10 to 15 minutes.

2. Add the garlic, onion, and carrots and saute until the onion softens, about 5 minutes. Add the coriander, cumin, and cinnamon stick. Cook until fragrant, about 30 seconds. Add the chickpeas, apricots, green olives, tomatoes (with their juices), reserved lamb, and beef broth. Bring to a boil over high heat, and then reduce the heat to medium low and simmer until the lamb is very tender, 60 to 90 minutes. Discard the cinnamon stick. Taste and adjust seasoning, if necessary. Feeds 6

Nutrition per serving: 495 calories, 38g protein, 46g carbs, 10 g fiber, 16g fat (Credit: Paul Kita, Men’s Health Magazine)

How Much Protein Do I Really Need?

The average, healthy adult needs 0.8 grams of protein per kilogram per body weight. BUT, if your strength training and want to add muscle mass, that number needs to increase. See the protein recommendations (below) published by Precision Nutrition, found in The Essentials of Sport and Exercise Nutrition, 3rd edition pp. 216. They offer a great online nutrition certification course BTW, I actually took it a few years ago.

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Protein Requirements

Questions for you. What do you consider the best choice for protein intake? How much protein are you taking in on a daily basis? For muscle growth to actually occur, sufficient protein requirements need to be met. Also important are adequate training stimulus and plenty of recovery (between workouts and sleep). Think of it as a three pronged approach. Enjoy! Eat Well. Stay Strong!

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Announcing JEFIT Elite!

Hello All,

We are excited to announced that we have released JEFIT Elite!

JEFIT Elite – http://www.jefit.com/elite/

Elite is our new paid website subscription that will give you more features and functionalities on the website so that you get the most our of your JEFIT App, Statistic Tracking and usage of your Online JEFIT Profile.

We know with these new features, you will get more out of tracking your workouts and progression to keep pushing yourself forward to achieve your fitness goals.

Elite Features

  • Advertisement Free
  • Training and Progress Reports
  • Workout Summaries
  • Premium Workout Routines
  • Unlimited Workout Routine Downloading and Storing
  • Printer Friendly Format for Routines and Workout Summaries
  • Elite Badge
  • Access to Priority Support
  • Supporting the JEFIT Team and Further Feature Development

Advertisement Free : With your elite status, all ads will be removed allowing for a better experience on the JEFIT Website

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Training and Progress Reports : Get detailed workout reports and stats for the effort that you have been putting into your training and recorded logs.

One of the top features of JEFIT Elite, you will receive training reports for the logs and workouts that you record via the JEFIT App / Website. You will be able to view stats based upon the current week, month, past 30 days, 3 months, current year and lifetime’s worth of training and logs recorded.

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Our newest body part distribution feature, will help you see how you have delegated your training with each body part. As you perform your workout routine and work each body part, JEFIT will take this data and produce a chart to help you see how you have been training each part of your body, allowing you to adjust your workouts to train and strengthen your weaker areas.

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Workout Summaries : As you record your workouts with the app, you will receive a workout summary of the training you have just performed.

Via your elite account, you will be able to view your summary progress for all workouts that you have performed using the application.

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Premium Workout Routines : With access to premium workout routines, you can download lengthier and more detailed training programs designed specifically for our elite members.

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Unlimited Workout Routine Downloading and Storing : Along with these premium workout routines, elite members are able to create and download an unlimited amount of programs to their profiles.

Printer Friendly Format for Routines and Workout Summaries : Using the printer option, you are now able to print out your workout routines to share with friends, take with you to the gym, or for your personal trainer

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Elite Badge : As an elite member you will receive stylish badge on your profile to let others know that you are committed and passionate about your health and fitness goals

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Access To Priority Support : As an Elite member, you can count on the JEFIT Support team to provide you with fast and efficient customer support for all emails and questions. Requests will be processed and responded to within 48 business hours.

  • Emails
  • Tutorial Help
  • Bak Files (Android App Assistance)
  • Feedback and Suggestions
  • Bug Reports

Supporting the JEFIT Team and Further Feature Development : Most of all through your elite subscription, you are supporting the JEFIT Team.

Has JEFIT been helping improve your life, well being and workouts? We hope so. With the payment of your elite subscription, you are keeping JEFIT alive so that we can continue providing you this service we love and hire more developers and designers to work on new features and updates.

Pricing of Elite

As stated above, JEFIT Elite is our monthly/yearly subscription service for the website in which user’s can receive additional features to improve their usage of the JEFIT App as well as tracking their workout progress and stats.

Members are able to subscribe to 2 separate payment options, the monthly and yearly.

A monthly elite subscription will cost $4.99 per month, giving you access to Elite Features for an entire month from the time you have made your purchase. If you enjoy the features provided by JEFIT Elite during your month usage you are able to set your reoccurring payments ON so that you can continue to use JEFIT Elite. You may also upgrade to a yearly subscription of $39.99

For a yearly subscription of JEFIT, it will cost $39.99 for the whole year. A $20 savings compared to purchasing JEFIT Elite monthly for the entire year. This is will guarantee you access to JEFIT Elite features and access to additional features released for elite through an entire year since the purchase you have made for the subscription.

JEFIT Elite – http://www.jefit.com/elite/

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Development Of New Elite Features

As this is the first release of JEFIT Elite, we have provided a great amount of features for users to get the most of their workout tracking and usage of the JEFIT app.

BUT these are not the only features that we will have for JEFIT Elite Members, we will continue to update and introduce new features and functions to the service.

We have many ideas and features to be added into the service and will continue to update this elite subscription so that users get even more benefits of using JEFIT and tracking their progress on the website.

Along with these features provided by elite on the website, in turn some of these elite functions will be provided on the JEFIT Application, stay tuned for more information about the integration of elite between the applications and website.

We are extremely excited about this release of JEFIT Elite and know that our members will get the most out of tracking their workout progress and stats with a subscription to elite!

Thank you all for your continuous support!

– The JEFIT Team

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JEFIT Android Update Released – Version 5.0909

We’re thrilled to announce that we’ve updated our app for the Android, both JEFIT Free and Pro.

This update contains a significant amount of feature additions, bug fixes, UI tweaks, performance enhancements and much much more.

Changes in Newest Release

1.) Workout Time Tracker Button

– In this new update we have added the new workout time tracker that will calculate the amount of time that it took to perform your current workout routine along with your session use of JEFIT.

You are able to initiate the workout time tracking functionality either through clicking on the button at the top of the exercise list page or clicking on an exercise.

At the end of your workout the application will provide for you a workout summary page that will list detail information about the workout you have just completed.

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2.) Workout Summary Page

– You are now able to view your workout summary at the end of your routine, just before synchronization.

On this workout summary page you will be able to view :

  • Session Length
  • Actual Workout Time
  • Total Rest Time
  • Total Time Wasted
  • Exercises Performed
  • New Records
  • Total Weight Lifted

JEFIT Workout Summary

3.) Added View Online Progress Button to Sync Page and Stats Page

– We have added a blue “View Online Progress” button on both the synchronization page as well as the Stats Page so that you can view your workout and body progress online as well as check your news feed to see the progress of your friends on the fly.

4.) Social Media Page / Website Connectivity

– Social Media has become a major staple within fitness and working out, for both keeping track of your progress and to receive feedback/motivation from your friends.

We have added the new social button on the main page that will connect you to the JEFIT Website and your My-JEFIT News Feed Hub.

On this page you will be able to update your status, comment on your friend’s status’s/updates, add users as friends and respond to messages sent by other JEFIT Members.

We wanted our users to easily connect to their pages and post up an update so that they can get the feedback from their friends and followers on the JEFIT Website. This provides encouragement to help you push forward and strive to achieve your fitness goals.

At the moment this is a basic functionality but will be leading into much deeper functionality and features for social media connectivity, posting and usage through JEFIT.

The Buttons are listed on the top of the page as followed.

  • News Feed
  • Friends List
  • Messages

JEFIT Social Media

5.) New Getting Started Page for New Users

– For new users and those who open JEFIT for the first time, there will be a brand new Get Started page that will introduce you to JEFIT and the features that are in the application and website.

6.) Add Descriptions into Custom Exercises

– We have now allowed for users to add their own descriptions into custom exercises. Previously you were only able to put in some detail exercise information such as body part worked or the name of the exercise but with this update you can list how to perform the exercise as well with the description.

7.) Cardio Exercises – Interval Timer Updates Duration

– When you are performing/recording a cardio exercise, by using the interval timer, the application will automatically update the duration field to easily track and recording your cardio exercises.

8.) Auto Synchronization When Opening Application

– When opening up JEFIT with each usage, the application will automatically synchronize your data to the database.

This is beneficial for those who forgot to synchronize their data the day before or have an excess amount of logs that they need to synchronize over.

No data will be lost and all information will be saved and stored upon opening the application.

9.) JEFIT Free – Moved Ads from top of the page to the bottom

– We have moved the advertisements on JEFIT Free from the top of the screen to the bottom to allow for easier viewing of each page in the application and flow of the buttons/content.

10.) Exercise Database Changes

– To continue to improve our ever expanding exercise database, we have made some recording changes to improve recording your logs and description changes to easily understand how to perform said exercises.

11.) User Interface Changes and Tweaks

– We’ve worked hard to ensure that JEFIT provides an experience that meets and exceeds your expectations, so we have made a few UI changes and tweaks to various pages highlighting exercise detail, 1RM progress achievements and more.

12.) Bug Fixes and Performance Enhancements

We have also made various bug changes and performance enhancements to make the overall usage of JEFIT Free a much easier, enjoyable and fluid experience.

Download the Latest Update Now

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What is Next and Ongoing

1.) iPhone/iOS Major Update

Now that we have completed this update our next focus is on the iPhone/iOS Update which we are planning a major update to include the features/functionalities from the previous 2 Android Updates.

2.) Ongoing Website Updates and Changes to My-JEFIT Pages

– We are continuing to update and improve the functionality and usage of the My-JEFIT Profile Pages. This has been an ongoing process and we will be adding new features to help you track and view your progress easier on the website.

* Reminder * : Please send all of your emails, questions, feedback, reviews and suggestions requests to support@jefit.com or post on the App/Website Questions on the Forums

Don’t forget to like our Facebook Page, Follow us on Twitter, Add us to your Inner Circle on Google + and review us on both the iTunes App Store and Google Play Stores!

JEFIT Facebook

JEFIT Twitter

JEFIT Google Plus

We thank you all for your support and patience as we worked on this latest Android Update.

We hope you all enjoy and please give provide us with your feedback and reviews from this update so that we can continue to improve our product/services!

– JEFIT Development Team

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