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Nitrate is a salt of nitric acid, and is an essential plant nutrient found in soil that is taken in by plants and used as their primary nitrogen source. Nitrate is a natural part of all vegetables, fruits and cereals.

Nitrate rich foods can boost breathing during workouts. Nitrate helps produce nitric oxide, a chemical compound that improves blood and oxygen flow to your muscles, which leads to improved muscle efficiency.

A list of nitrate - rich foods:

- Lettuce

- Spinach

- Cabbage

- Beets

- Radishes

- Carrots

- Strawberry

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When we say gaining muscles and improving muscle efficiency we usually think about man but both sexes are equally capable of improving their muscles with appropriate training and eating habits. If you focus yourself on workout which is building muscles and adjust your nutrition the results will be visible very soon.  And the results have shown that with aggressive exercise and correct nutrition you can gain about 1/2 lb. of muscle per week. So you need to intake more calories than you are burning but not too much because these will just convert into fat. Eat more small meals throughout the day and make sure it is healthy foods, like low-fat dairy and lean proteins. Focus on proteins because they are essential in the muscle building process and consume more meat, poultry, fish, eggs and milk. Don’t forget carbs such as brown rice, oats, and whole grain pasta. Vegetables and fruits are always welcome. Make spinach, broccoli, tomato, salad, carrot, bananas, orange, apple, pineapple, and peers your favorite snacks.  

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