Newer Female Wrestlers, Build Muscles With Protein (Think Seeds)
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October 21, 2022,
As a Newer Female Wrestler, are you in the muscle building stage?
If you are, there are many pathways to helping you build muscle strength.
Primarily internal and external.
The external processes are fairly obvious.
Performing pushups, bench presses, curls, pull ups, pull downs and light, over the head lifts, are a good starting place.
Don’t forget another important factor in building your muscles.
Food intake.
Your diet.
Proteins are the most important food source for building muscles.
The team at medlineplus.gov educate, “They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs.”
Proteins are essential nutrients for the human body.
They are one of the building blocks of body tissue and can also serve as a fuel source.
The most important aspect and defining characteristic of protein from a nutritional standpoint is its amino acid composition.
Aside from water, proteins are the most abundant kind of molecules in the body.
Think about that for a second.
Just a reminder to you female grapplers, protein can be found in all cells of the body and is the major structural component of all cells in the body, especially muscle.
This also includes body organs, hair and skin.
Great sources of protein are chicken, fish, eggs and cheese.
Having said that, you really should consider certain seeds in terms of digestion health and getting your protein. The challenge with animal proteins are the side effects from how they are produced and brought to market.
Because of that, we like pumpkin and sunflower seeds.
They are considered super foods.
The informative source webmd.com explains, “Modern science confirms that pumpkin seeds have an impressive nutrient profile that benefits many aspects of your health. They’re a rich source of protein, unsaturated fatty acids, vitamins, and minerals that reduce risk factors of chronic diseases, including cancer.”
That’s good to know.
In our circle, one of our friends who loves to enjoy delicious foods, that taste incredibly good to you but aren’t necessarily good for you, eats pumpkin seeds because they give his stools bulk.
Delicious foods low in fiber do not.
Then, there are sunflower seeds. Unsalted is best.
We turn to Web MD again.
They share, “Studies link the consumption of sunflower seeds to a number of health benefits, including lowering your risk of developing diseases like high blood pressure or heart disease. They also contain nutrients that can support your immune system and boost your energy levels.”
They add that a study found that consuming sunflower seeds and other seeds five times or more each week resulted in lower levels of inflammation, which also lowered risk factors for several chronic diseases.
We’re sold on pumpkin and sunflower seeds.
In terms of getting your protein to help strengthen your body for wrestling, from the inside, these seeds are ideal.
We will now turn our attention to a visiting writer who shares her personal thoughts on the benefits of pumpkin seeds.
Ms. Lynne Evans has lived in Pakistan for four years and worked there as an English and social studies coordinator in an English-medium private school.
She has written short stories, has a novel awaiting publication, and has also helped to produce text books for students of English. Lynne has also worked as a writer, proofreader and editor for Hillside Press, Athens, Greece, as well as for Pearson and Macmillan (London).
Pumpkin Seeds and Their Health Benefits
By Lynne Evans
Pumpkins were one of the foods the Spanish and Portuguese explorers of the 15th century discovered in the Americas, which they transported back to Europe. The pumpkin fared better than the tomato and potato as regards the suspicions of the Europeans and it was widely cultivated. Most people are unaware of the health benefits of pumpkin seeds and generally remove them and throw them away. However they can be used in soups and sauces as well as a healthy snack. You can roast them yourself after drying them with or without salt and in their shells. Some pumpkin seeds are not surrounded by a husk but mostly you have to take off the ivory-coloured outer husk to get at the dark-green seed inside.
In Greece people eat these as snacks and they are called passé tempo. They contain monounsaturated fats which can lower cholesterol levels in the blood, that is the bad cholesterol, and heighten the levels of good cholesterol. The Mediterranean diet is one of the healthiest in the world and it contains a lot of these good fats which help to prevent cardio-vascular disease. The phytotesterols present in these seeds also help to lower ‘bad’ cholesterol levels, so you really are doing your heart good by eating these seeds. Phytotesterols found in nuts and seeds may also stimulate the immune system and decrease the risks of some cancers. Vitamin E contained in these seeds is known to have potent antioxidant properties, which means that cells are protected from damage caused by free radicals which may cause cancer.
One of the main health benefits for men is that they may promote prostate gland health and reduce the risk of prostate enlargement in Benign Prostate Hypertrophy (BPH) which affects many men who are over the age of 50. It is thought that this protection may be due to the carotenoids and Omega-3 present in the seed oil. Men who have large amounts of carotenoids in their diets have less risk of BPH than those with less according to research. Now the carotenoids in pumpkin seeds are specifically under investigation to see why they have this effect.
Pumpkin seeds are rich in potassium, which is also linked to low blood pressure. Potassium is crucial to heart function and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function, too. This means that it is also good for erectile dysfunctions.
These seeds also contain a fair amount of zinc, which, along with calcium and the other vitamins and minerals pumpkin seeds contain, helps protect bones from fracture when we fall. Menopausal women and men over 50 can benefits equally from a diet containing these seeds.
They also contain the amino acid tryptophan which converts to serotonin and niacin in the body and along with the vitamin E present in the seeds, this helps to decrease anxiety, and relieve the symptoms of stress such as nervousness and irritability.
Pumpkin seeds contain a long list of minerals including phosphorous, magnesium and manganese, copper and traces of selenium, which also helps lift our mood, as well as the ones listed above. In addition it contains all 18 of the amino acids known, and all 8 essential ones. Vitamins K B5 (pantothenic acid) and vitamin C are also contained in these seeds.
Vitamin A is also present and this combined with vitamin E can help to improve eyesight especially help to prevent night-blindness and help protect from macular degeneration which occurs as we age. There’s no doubt that adding pumpkin seeds to your diet will help to keep you healthy, and they are not nuts, so even if you have a nut allergy, you may not be allergic to pumpkin seeds-very few people are.
http://www.herbs-treatandtaste.blogspot.com
If you enjoyed this article, why not read more about healthy ways of eating and the food you eat by visiting this site. It has some recipes and a lot of information about some plants you might never have heard of, and some interesting facts about the ones that are so familiar that you tend to ignore them and the benefits they may have for your health.
Article Source: https://EzineArticles.com/expert/Lynne_Evans/684731
Article Source: http://EzineArticles.com/6453560
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OPENING PHOTO fciwomenswrestling.com femcompetititor.com grapplingstars.com -Eugene-Partyzan-Shutterstock-photo-credit-Editorial-use
https://en.wikipedia.org/wiki/Protein
https://medlineplus.gov/genetics/understanding/howgeneswork/protein/
https://en.wikipedia.org/wiki/Protein_(nutrient)
https://www.webmd.com/diet/health-benefits-pumpkin-seeds
https://www.webmd.com/diet/health-benefits-sunflower-seeds
https://fciwomenswrestling.com/
