2) BeetsA good source of betaine, also known as trimethylglycine, this nutrient not only enhances liver and joint repair, but also has been shown in clinical research to increase muscle strength and power.
4) OrangesAnother good fruit that can actually help to boost muscle growth, strength and endurance, especially when eaten before workouts. 9) QuinoaA complete protein in addition to being a slow-digesting carb, quinoa has been linked with an increase in insulinlike growth factor-1 (IGF-1) levels, an important factor associated with lean muscle and strength gains.
11) SpinachA good source of glutamine, the amino acid that is important for lean muscle growth.


12) ApplesThe specific polyphenols in apples help to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer. Beef from grass-fed cattle have much higher levels of conjugated linoleic acid (CLA) than conventionally raised cattle, which gives you a boost in shedding bodyfat and building lean muscle. Brown rice also can help boost your growth hormone (GH) levels, which are critical for encouraging lean muscle growth, fat loss and strength gains. Casein protein is the slowest-digesting protein you can eat, meaning it prevents your muscles from being used as an energy source while you fast during the night.





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