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I'm always sure to get in at least three whole eggs every day. Research shows that men who consume three whole eggs every day gain about twice as much muscle and strength as those not eating eggs. But three eggs do not deliver enough protein to build adequate muscle. Most large whole eggs only provide six grams of protein, so three eggs provide less than 20 grams.
Sure, you could simply eat more eggs, or egg whites, to get more high-quality protein, but even I have to admit that eggs can get boring after a few hundred mornings. Why not boost your egg protein with other forms of protein, like chicken? And while you're at it, why not add the power of antioxidants and other critical micronutrients and phytochemicals from broccoli and spinach?
Broccoli and spinach are two of my favorite veggies. Broccoli not only provides a seriously powerful cancer fighter called sulforaphane, but also the estrogen fighter, and therefore testosterone booster, DIM.
Spinach is a good source of the amino acid glutamine, which is critical for muscle recovery and growth. Glutamine also helps keep your immune system functioning so you don't get sick and have to miss that necessary gym time. Spinach also contains octacosanol, a compound that has the ability to increase muscle strength and power. In addition, spinach is one of the richest sources of 20-beta-ecdysterone, a phytochemical that has powerful anabolic properties in humans-it boosts protein synthesis, the process that makes muscle grow. Spinach also provides the carotenoids lutein and zeaxanthin, which not only enhance eye health, but keep skin elasticity up, keeping you looking young and healthy.
Green Eggs and Chicken
- 3 large whole eggs (scrambled)
- 6 oz. chicken breast (chopped)
- 1/2 cup chopped broccoli
- 1 cup raw baby spinach
- 1 tbsp olive oil
- Coat a skillet with olive oil and cook chicken.
- When chicken is half-way done, add broccoli to skillet.
- After chicken is thoroughly cooked, add eggs and then spinach.
- Stir frequently until all ingredients are mixed thoroughly and eggs are cooked to desired doneness.
- Add salt and pepper if desired, and enjoy!