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To be faster you have to get stronger. To get stronger you have to increase your resistance, right? Right!

You probably know that taking things like anabolic steroids and growth hormones will help build muscle mass, forget about the side effects for a momment, and think about where the “muscle-building” compounds come from? They may be right there in the kinds of food you eat!

An amino acid is a building block of protein and it controls everything about the structure and function of the proteins it affects. The amino acid Arginine, in its L form (L-arginine) is one the 20 most common amino acids, and cannot be made naturally by your body.

L-ariginine is an “active” amino acid that is caused by the hydrolysis (break down) of certain proteins. It has been used as a growth stimulant, and its ability to encourage vasodilation makes it useful in the treatment of erectile dysfunction.

L-ornithine is a basic amino acid that your body produces naturally. It is a nonprotein amino acid, so it is not ingested in foods. L ornithine is used to biosynthesize L-arginine and other amino acids, like L-proline and polyamines. Many people supplement L-ornithine because research has suggested that L-ornithine may promote muscle-building activity in the body. It does this by increasing levels of the hormones that promote growth, such as insulin and growth hormone.

Luckily, arginine can be found naturally in a variety of foods. Sources of arginine include meat, dairy, a variety of (raw) nuts including pecans, cashews, walnuts, almonds, Brazil nuts, hazelnuts, pinenuts, and peanuts, not to mention many other foods.

Many of the following meal suggestions are excellent sources of protein that may help you get stronger, faster. Eating “whole foods” rather than processed foods from a box is a key to getting the proper nutrition so that your muscles can not only form, but heal after a hard training session.

Breakfast Recipes to Start Your Day Strong

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Smoked Salmon Omelet

Try an egg white omelet with the following ingredients to give you a protein punch:

• Smoked Salmon or tuna (substitute chicken or turkey meat if you don’t like fish)
• Bacon
• Cheddar cheese
• Spinach & mushrooms
• Season to your liking: I personally like to add Himalayan Salt & Cracked Pepper.

Protein Enriched Oatmeal

Unflavored oatmeal with your favorite flavor of whey protein powder and raisins mixed in. I personally like to sprinkle ground walnuts on top. You can also add on the side, a slice of whole wheat toast with ricotta cheese and a sliced tomato.

Go Natural

Whole fruits like berries, bananas and oranges with a handful of cheese or nuts will give you a burst of energy and vitamins to help you make it through the morning. If possible, always go with raw nuts and organic, locally-grown fruits. Here’s some useful info about following a raw food diet.

10 Snacks That Keep You Energized

1. A hardboiled egg
2. ½ cup of coconut
3. Yogurt with granola and ground almonds mixed in
4. Chocolate covered raisins or peanuts
5. Half of a protein shake
6. Shrimp cocktail
7. A handful of pumpkin seeds
8. A small can of tuna with some sesame seeds sprinkled on top
9. A slice of turkey or chicken lunchmeat with cream cheese rolled up in the middle
10. Raw vegetables – ANY raw vegetables (carrots, broccoli, cauliflower, tomatoes) are an excellent choice!

Lunches That Win

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Pork & Bean Sandwich

Shredded BBQ pork mixed with dark kidney beans or black beans on a bun. Add a slice of cheese for an extra boost

Tuna Salad Sandwich

Tuna with light mayo, hardboiled egg and shredded cheese on sourdough bread

Carbonator

Hamburger patty or grilled chicken fillet smothered with smoked cheese and mushrooms (no bread for this one)

Soup and Salad

Low sodium soups that are loaded with veggies and brown rice or whole grain pasta with a side salad that has nuts and cheese provide you with a variety of vitamins and fill you up without weighing you down for the rest of the day

Dinner Ideas That Build Muscle

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Your main course should always be meat or seafood, but I’d recommend that you get even more creative beyond that.

Experiment with recipes, make breakfast for dinner, or go “bunless”. You can use steak, ham, fish (halibut or salmon), lobster, turkey, shrimp or chicken. If you have a salad on the side add some sunflower seeds, pinenuts, cheese and hardboiled egg to it.

It’s important not to eat too much at one meal and store it as fat, but rather to space out small meals and snacks throughout the day so that your body can use the energy to pack on more muscle.

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