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Ok…this carb is a proven muscle builder.
It can boost testosterone, increase protein synthesis rates, and is a great substitute for rice, potato, couscous etc. as a main carb source.
It’s…QUINOA (pronounced keen-wa). Ok, couscous is still my fav carb – and for these reasons, but you should be eating this carb more often – and so should I! It would be a perfect carb for a post-workout meal after your powerful THT workouts.
QUINOA BUILDS MUSCLE
Here’s how it works:
Although a carb source, quinoa is also a good source of complete protein i.e. contains all the essential amino acids unlike other plant sources of protein. (Quinoa is about 14% protein).
Quinoa contains high levels of Ecydsteroids, which are compounds similar in structure to sex hormones like testosterone. In plants they are a growth factor and can also increase protein synthesis (muscle growth) levels. This is especially important when shredding up to get a six-pack – it will help prevent any muscle loss when in a calorie deficit.
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(3) MAGNESIUM AND ZINC
Optimal magnesium levels can lead to increased strength and as well as protein synthesis levels . And zinc is needed to maintain optimal levels of testosterone and for helping prevent testosterone from converting into estrogen.
You may also want to supplement with ZMA to get the job done (Zinc, Magnesium, and Vitamin B6). You can get it cheap in the US here and this is where UK/Europe people should get it. ZMA will also help optimize the recovery process.
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How To Take ZMA: Take up to a max (no more) of 500mg of magnesium per day. For a ZMA product, that’s usually 1 capsule per day.
Conclusion. Have quinoa as your carb source in at least 1 meal per day a few times per week! Questions? Comments? Get me below ~ Mark McManus
P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.
Reference:  Effects of magnesium and zinc deficiencies on growth and protein synthesis in skeletal muscle and the heart. British Journal of Nuwition (1991), 66, 493-504
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