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When you go on holiday to Spain you could be forgiven for focussing on enjoying your food rather than obsessing over how to eat it. However, to get the true Spanish experience, one must embrace the entire culinary spectrum — peculiarities, timetable and all.

But, unless you have Spanish friends or relatives, where do you start? After all: you can’t just sit down at the bar on the corner and hope for the best—especially if you arrive at the wrong time (rock up for lunch at 1pm and you’ll get some weird looks).

Order the wrong drink with the wrong dish, for example, and not only will you mark yourself as a guiri (tourist), but the meal probably won’t taste as good. There is a reason, after all, that these eating rules (norms) came to exist.

Not to mention, knowing these local customs is a great way to bond with locals (or impress your date), creating a connexion and sense of appreciation that you would never have otherwise achieved with your bumbling “one skinny cap por favor” order.

With all that said, here are 10 important eating rules that will help you avoid embarrassment in Spain.

Don’t Arrive Too Early For Lunch (Or Dinner)

 

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It’s not for nothing Spain is known as a country of late risers. And although big cities like Madrid and Barcelona will have fast food joints and tourist-trap restaurants ready to cater to your every need 24/7, if you are after an authentic experience it’s best to keep in sync with the local habits. This means: breakfast between 7 and 10am, lunch between 2 and 4pm and dinner between 9 and 11pm. And beware the ‘dead zone’ of 11-2pm, where you will be too late for breakfast, but too early for lunch (you should have no problem ordering a sneaky aperitivo though).

Don’t Ask For Butter With Your Bread

 

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Spain being a land of cheap, plentiful and tasty olive oil, you’d be a fool to request butter. And even if you do, there’s a strong chance the closest thing they’ll have is margarine.

Don’t Expect Anything Other Than Carbs At Breakfast

 

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Spaniards are almost as suspicious of people who eat eggs for breakfast as they are of Crossfit. Suffice to say the whole Bondi WholeFoods movement is yet to catch on, and breakfast is more liable to be skipped than made into the most important meal of the day. If you want to order it like a local though, go for olive oil, salt and tumaca (tomato pulp) on toast, Serrano ham and olive oil on toast, a croissant, magdalinas (a type of Spanish cupcake), muffins, biscuits or churros, to be washed down with a cafe con leche or a glass of freshly squeezed orange juice.

Expect To Eat A Lot Of Hot Chips, Capsicum, Meat & Fish

 

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One of the reasons dieting is generally met with confusion (if not condescension) in Spain is because, breakfast aside, the Mediterranean diet is one of the most naturally healthy diets in the world. Why expend effort thinking about being healthy when you can just enjoy a beer with lunch and saturated fat with your dinner, and still top the Bloomberg 2019 rankings as the healthiest country in the world?

Don’t Ask For Takeaway

 

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Apart from a takeaway pizza to go with a night time La Liga match, asking for takeaway food or drink in Spain is a surefire way to mark yourself as a philistine. Spaniards love their food, and when you order it to go you simply don’t get the same social, or sensory experience.

Embrace The Less Commonly Eaten Parts Of Animals

 

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If your meal prep routine consists of cooking four trimmed chicken breasts and mixing them with ice-burg lettuce, Spain’s array of juicy cuisine may be a shock to the system. From Cola de Toro (stewed bull’s tail) to Carillada (pork cheek), these dishes may have a little more visceral fat than you’re used to, but are far tastier than your dry roasted chicken breast.

Familiarise Yourself With The Spanish Drinking Schedule

 

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8am: cafe con leche (flat white). 12:30pm: Vermouth. 2pm: Amontillado or Oloroso aperitif wine. 3pm: a small, ice cold glass of beer—or if you’re feeling fruity, a tinto de verano (sweet summer wine) with lunch. 5:30pm: un cortado (an espresso with a tiny dash of milk) with afternoon tea. 11:30pm: a gin and tonic or similar post dinner digestif.

Don’t Expect To Get Water For Free

 

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Good Vibes and good times. Link in bio to locate your closest retailer. #GoodVibesWater

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Although you have already committed a cardinal sin by ordering water instead of something alcoholic, don’t expect Spanish cafes and bars to provide you with tap water for free (as you might be used to in Australia or America). Instead you will have to pay for bottled spring or mineral water.

Check Your Grammar Before Ordering Something With Google Translate

 

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Like French and Italian (among others) Spanish has a delightful grammatical system of making inanimate objects masculine or feminine. Which means that an innocently misplaced letter can change the entire meaning of a word. And as many a red faced tourist has discovered, chicken (pollo) is unfortunately close to one of the many Spanish word’s for penis, polla. So either remember that sentence perfectly or prepare yourself for some good natured ribbing…

As for some must try meals? If you get the chance, have a crack at these.

• Carrillada – braised beef or pork cheek that falls apart at the softest touch, served in a rich gravy with crunchy hot chips, slow-cooked-soft carrot and onion.
• Cola de Toro – stewed bull’s tail, served with hot chips.
• Tortilla de Patatas – spanish omelette.
• Tortilla de Camarones – crispy, deep fried shrimp omelette.
• Pulpo a la Gallega – Galician style octopus with Paprika.
• Garbanzoles con espinacas – chickpeas with spinach.
• Salmorejo – sumptuous, thick, cold tomato soup.
• Solomillo al Pedro Jimenez – pork fillet cooked two ways with raisins and a reduced sweet wine sauce.
• Jamon Iberico – the best ham in the world (Jamon Serrano is more affordable, but not quite as good).
• Croquetas – a deep friend bechamel sauce with either ham, mushroom or puchero in the centre.
• Revuelto – Spain’s answer to scrambled eggs.
• Salmonetes – the best fried fish you’ll ever taste.
• Marmitako – basque tuna stew.

Read Next

• How To Avoid Getting Shot Or Arrested In The South Of Spain
• The Crazy Spanish Fiesta That Makes The Running Of The Bulls Look Safe 

The post Food Rules You Need To Know Before Visiting Spain appeared first on DMARGE Australia.

When you’re searching for a pair of wireless earphones, if you own an Apple iPhone, then you’re going to want a pair of AirPods. It’s understandable. They keep you tied in to Apple’s ecosystem, they look great, hell, they even sound pretty good. Best of all, they just work.But, not everybody has the money to stump up for a pair of AirPods. And, while there are plenty of other pairs of wireless earphones on the market, the AirPods have a unique look that lets you show everybody else who walks past you that you own an iPhone, and are somehow, therefore, ‘someone’.Fortunately, there are pairs of fake AirPods flooding the online market. But, while they may look like the real thing, can they actually compete from a practicality and sound quality perspective? We purchased a set of $34 fake AirPod wireless headphones to find out.we give you our full permission to throw this rule out the window and crush it underfoot. That is if another commuter doesn’t do it for you, after seeing your lightweight monstrosities fly out of your ear. Why? Here are six good reasons…

Fake AirPod Technology Can’t Compete With The Real Deal

Let’s be honest: no wireless headphones are fashionable. At best it makes people assume you are a “chic geek,” at worst an incessant public phone call making salesman. So when you sport such a device, at the very least you want it to be functional, which – unfortunately – our $30 fake AirPods are not.Notable flaws included: sound quality (good enough to listen to a well recorded podcast, but not enough definition to enjoy the bass in your favourite tunes), charging system (there is such a loose fit when you put the earphones in the charging case that it leaves you wondering whether you’ve put them in correctly) and Bluetooth range (fine as long as you stay close, but unlike higher end products like the real Apple AirPods or Bose’s SoundSport offering, they can’t cope when you leave your phone on the bench press rack and go and grab a quick drink from the water fountain).

They Are Super Lightweight

Although you might initially assume this is a good thing, once you understand the reason behind it, you soon realise the wafer-like weight of these $30 knock off AirPods is nothing to celebrate. The fact is that this feather weight ‘feature’ is actually the result of a significantly smaller magnet than the one genuine AirPods contain.Seeing as the size of a speaker’s magnet (the component which translates electrical signal into an audible sound) directly corresponds with the quality of that sound, you would be well advised to steer clear of wireless headphones that feel like they’ve had a helium injection.

The Case Is Far From Pristine….

Not only were these earphones definitely a knock off of real Apple AirPods; they had the authentic scratches to prove it. Whether this occurred in postage or not, we were not huge fans, to say the least.

They Don’t Sit The Same In Your Ears

Whether they were not allowed to manufacture their product to the exact same specs as Apple due to copyright reasons, or whether they simply failed to replicate the original product to perfection, the fact remains that $30 fake AirPods are not as comfortable as “real deal” wireless headphones. Our conclusion? Feels about three millimetres too thick. And they don’t come with multiple size silicone tips to suit different ear types.

They Take An Eternity To Arrive

Who knows if this was down to the knock off company we went with, or whether Australia Post had a bad month, but we can’t imagine a legitimate Apple product taking 3-4 weeks to arrive.

They Don’t Make You Look Sexy

Although I was low-key hoping my commute crush would take notice of my new acquisition, our smile of friendly acknowledgement is now a thing of the past. Despite my non existent social skills, I blame the fake AirPods. What’s more: I have proof.As Silicon Valley takedown artist (and technology reviewer) Chris Messina points out, AirPods are a status symbol, whose value comes from being overpriced: “What Apple has done is produce something that isn’t a technology product, but is, rather, a fashion object – a piece of jewellery, an entertainment product, a status symbol, a genie in a bottle – that drips with sex appeal,” Messina wrote on Medium.

“So, don’t confuse AirPods with just another Bluetooth headset; that’s not what they’re replacing. AirPods offer a new relationship because they’re alluring, sensuous, and sultry: AirPods are sex sticks that fuck your ears.”

By definition, $30 imitation AirPods lack this sex appeal. Our verdict? Don’t waste your money on them. Go full geek chic: or don’t go wireless at all. And next time you see an Instagram add for a dubious product like this, keep scrolling…

Fake AirPods FAQ

Read Next

• 9 Best Smartphones To Buy In Australia
• Apple Makes Dumb Decision With New Macbook Pro… But For A Very Good Reason

The post Fake AirPods Review Australia appeared first on DMARGE Australia.

There’s no denying that dressing for a gig is tricky. Dress too flamboyantly and you’ll risk looking like the main act, go to casual and you’ll look out of place in the mosh. Finding that sweet spot is no mean feat. Here, we explain how to dress for the full gamut of concerts, from 2 AM raves to a Chopin concerto and everything in between.

What To Wear To A Rock Concert

Sex, drugs and rock ‘n’ roll? More like denim, studs and vintage band tees. Rock concerts are an opportunity to let your hair down and go a little wild on the dress front. Think distressed denim and graphic tee shirts plus a well-loved leather biker jacket to top it off. Where possible, aim for comfort (head banging takes it out of you) with slim rather than skinny leg jeans and shoes that are made for stomping. Boots from the likes of John Varvatos or even a classic pair of Docs are ideal here.

For this kind of event, looks to rock Gods themselves for inspiration. Icons like Jim Morrison, Mick Jagger and Bruce Springsteen had the rocker look down pat and carried if off with an envy inducing nonchalance. Try for a contemporary take on their looks, playing with the proportion of looser shirts and denim jackets over dark jeans.

What To Wear To An EDM Party

If feeling the bass is your jam, there are a few techniques you can employ to really stand out from the stringlets and bumbags that have become so synonymous with EDM music across the nation.

First and foremost, look for tee shirts or short sleeve shirts that allow you to move. High-street stores like A.P.C and Bassike are a great place to start. 3 hours in, they’re also going to be a lot more comfortable than cheaper poly-blend versions. Steer away from colours that show sweat like marle and pale blue, instead opting for patterns or darker shades of navy. This past Summer saw wide stripes in burgundy, mustard and olive feature heavily as did vintage floral prints. If you’re feeling particularly bold, an EDM gig is also the perfect opportunity to experiment with burnt out cotton tees. More edgy than your standard cotton tee shirt but less distasteful than a chest revealing tank, these are a tasteful way to stay cool in the heat.

What To Wear To A Festival

Splendour, Glastonbury, Coachella – whatever your poison, a music festival demands a wardrobe that can go the distance and withstand the elements. When packing for such an event, think about the weather and where you’ll be staying.

For festivals in warmer climes, look to make a statement with accessories like broad brimmed felted hats and brightly coloured Chuck Taylors. Pair these with either a plain tee or a signature festival shirt. The gent above, sporting a Hawaiian shirt with eye catching print is a great example for colour way and fit, the shirt sleeve hitting just on the elbow. Chillier events require a different approach. However, even if you’re battling against the mud and rain, there’s no excuse not to pull off a good look. Prepare for the worst and pack a solid pair of boots that you don’t mind getting dirty. Hunter gumboots rose to fame at Glasto a few years back and they’re still enjoying their time in the sun (or, perhaps more accurately, mud). Match these with distressed denim, and a patterned shirt worn open over a tee for a fail proof festival ensemble.

What To Wear To A Blues & Roots Concert

If ever there was a reason for double denim, this is it. Blues and roots gigs, whether they be in Byron or a far flung bar deserve a matching dress code. However, there’s a fine line between pulling a country and western look off and looking like you’re dressed for Halloween. For me, it’s all in the quality of your threads and the subtlety of your accessories.

Less is more when it comes to touches of the wild west, so choose sparingly. Have a pair of statement cowboy boots? Keep your jeans and shirt simple, opting for a white button down or pale blue chambray. If boots aren’t your thing, look at a statement belt instead. These little touches will have you looking the part without tipping you into the realm of Cowboy costume.

What To Wear To A Classical & Orchestral Concert

If you’re invited to a classical or orchestral concert, it pays to read the invite closely. Whereas these events were once exclusively black (or even white) tie, contemporary performances are generally a little more relaxed unless it’s a gala or opening night. If you are attending one of these upper crust events, look at a classic tuxedo in either midnight blue or black. To really stand out, look for options with a shawl lapel for a dramatic edge.

Read Next

• Suede Is the Perfect Alternative To Leather; Here’s How To Rock It
• Shirt Jackets Are The Most Versatile Way To Elevate Your Style; Here’s How To Wear It

The post What To Wear To A Festival & Concert | Outfit Inspiration appeared first on DMARGE Australia.

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He’s one of Hollywood’s most bankable and recognised faces but one of the lesser known facets of George Clooney’s career is his changing hairstyles over the decades.The now veteran-ish actor first earned his chops as a doctor in ER before taking his talents into the movie business and making a name for himself as a vampire hunting anti-hero in a Tarantino flick, as Batman in the Joel Schumacher shocker and as Vegas’ most respected swindler in Ocean’s Eleven.Fast forward 30 years and we now have a collection of George Clooney’s most iconic hairstyles and haircuts for those looking to score the look of a true Hollywood power player.From his early dark brown hair days to his latest salt and pepper and silverfox era, these are the coolest George Clooney haircuts and hairstyles you should definitely borrow from.

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Push that little ‘R.S’ button on the centre console and it will change your life. Okay, maybe we’re being slightly dramatic. But it’s the way the Renault Megane RS seamlessly switches between docile city-centric roller and a bright orange ball of fire on wheels that gets our emotions flooding.

For a week we got to put the latest 2018 Renault Megane RS through its paces in road trip mode, city traffic mode and our favourite, race mode. With little expectations as to how the French carmaker’s latest hot hatch would hold up against such a competitive market that includes the new Honda Type R, Hyundai’s i30N and VW’s Golf GTI, we can only say that this car deserves to be at the pointy end of that group thanks to its sensational engine, sure-footed driver feel, daily drivability (even in manual) and striking design.

Quick Facts

Cost: AU$44,990
Transmission: Six-speed manual (automatic option also available)
0-100kmh: 5.8 seconds
Engine: 1.8-litre four-cylinder turbo producing 205kW and 390Nm
Fuel consumption: 7.5L/100km (claimed), 8.5L/100km from our test mostly spent in Sport Mode

1. It’s a proper head turner without offending people

Hot hatches these days tend to be in a contest of their own when it comes to standing out. They need to be based off their more vanilla base-model sibling, but they also need to exhibit the ‘boy racer’ aesthetic that the segment demands. And sometimes this turns out very wrong (Honda Type R) and sometimes it turns out very right – in this case, the Megane RS. The car’s design takes the conservative lines of the standard Megane and adds girth to the front and rear thanks to pumped fenders that gives this car so much presence even when it’s not moving. We know this because we watched people staring at it as they walked by.

2. The car never looks like it’s an afterthought design

Sticking wider 60mm and 45mm composite panels to a car that runs on 19-inch wheels with big brakes can often look aftermarket. On the Renault Megane RS this is not the case. Lines and vents flow into one another and everything looks like it’s designed to be there. What’s the big deal? For a more mature enthusiast you won’t feel out of place as the car looks more like a gentleman’s hot hatch when compared to its competition.

3. Race car appointments…need we say more?

Diffuser – check. Flat body underpanel leading to diffuser – check. F1-style front aeroblades – check. Widened track – check. Centre exhaust – check. Big Brembo brakes – check. Torsen mechanical LSD – check. We say no more.

4. So much joy from such a small engine

The Megane RS punches well above its weight and that’s thanks to a razor sharp chassis and a bloody sensational engine that’s been turned all the way up in the ‘fun’ meter – and this isn’t even the hardcore Megane RS Trophy model yet which arrives later this year. The power delivery from the 1.8-litre turbo is smooth and builds up continuously. Above 4,000rpm it really comes alive with exhaust pops and a rush that will put a smile on your face. We suggest you keep both hands on the wheel though when the power comes on.

5. It changes personalities at the push of a button

That little ‘RS’ button we mentioned earlier is your gateway to hot hatch heaven. What that means is that below 4,000rpm and in comfort or neutral mode, the car simply rolls around town like a docile city car and is, dare we say, efficient. No loud noises, no harsh suspension ride. It’s a common feature amongst many sports cars these days but in the Megane RS it just feels more welcoming and usable as a daily car. A big tick. And there’s also funky ambient lighting inside the car which correlates to the drive mode you’re in.

6. Focused interior with just a few minor things to pick on

I’ve always loved the interior quirks of hot hatches. It’s like a mix of race car and economy car design which makes you giggle at times. The good thing about the Renault Megane RS is that it gets most of it right. There’s an amazing steering wheel that feels grippy and luxurious in your hands thanks to perforated leather complete with obligatory red strip for track drivers. There’s also the three pedals which are placed close to one another making for some great heel-toe downshift action (there’s no automatic rev-matching in this car – and rightly so, in our opinion).

7. We’re not fans of the gear knob

They got the six gears part right but Renault might have gone a bit overboard with the gear knob which is wrapped in leather, plastic, then another layer of satin chrome plastic on top. It looks cool but when you grab it it can make a squeaky noise which sounds a bit cheap. An all alloy or fully leather wrapped knob would have sufficed for something that is always touched. Either way it’s minor considering you’ll hear the sweet engine note most of the time.

8. There’s an odd combination of hard and soft plastic

We noticed that the Megane RS had harder plastic on the bottom interior section and softer nicer-to-touch plastic on the dash. It could be an attempt to keep the cost competitive with other hot hatches, but we would have loved to have more of the nicer stuff throughout the interior – it is the range-topping Megane after all. Also, faux carbon trim – you’re either a fan or not. We’d probably do without it.

9. There’s a lack of buttons on the entertainment system

It’s they way of the future we suppose but even something as simple as toggling between Apple Carplay and the navigation system can be a task when there’s no tactile buttons to mash. In the RS it’s just one big touchscreen with a few buttons on the side. Most of the car’s settings and controls are done via this touchscreen and it’s hard to mess with when you’re driving. In other words, you’ll need to stop and look before you press. Not a bad thing perhaps, but it does take some getting used to.

10. Superb seats, driving position and vision

Apparently you can get grippy Alcantara inserts in the bucket seats, but our car didn’t get it. Nonetheless the French carmaker did an amazing job of creating a great seating position which places the driver low in the car but with enough scope for good vision in both spirited and normal driving conditions. There were zero issues with blind spots and seeing over the bonnet.

11. It’s more practical than you think

You know Renault is going after a bigger slice of the market when the RS comes as a four-door model (previous generations were two-door) and adds an automatic option for the first time. It might lose some of its appeal to traditionalists, but for current buyers its a win. Substantial boot space, ample rear seating and four-doors means the Megane RS is as user-friendly as it is fast.

12. Impressive suspension ride on all road surfaces

We’ll admit we were a bit worried when we noticed there was no adaptive suspension option for the Megane RS. Our worries were soon put to ease once we drove it. The car’s suspension is so well tuned that it doesn’t even need it. It’s super refined on daily/harsh surfaces, rides over potholes without breaking your spine and is effortlessly responsive around the twisties. How Renault pulled this off with 19-inch wheels and low-profile tyres is beyond us (it felt better to drive than my own Golf R with adaptive suspension). Two words sums it up: Responsive and compliant.

Lastly: A Very Cool Key Fob

It’s not something most would take note of but we absolutely loved this credit- card style key fob for the Megane RS. Besides its keyless entry functionality, it fits nicely into any pocket without unsightly bulges. It’s also a surprisingly elegant appointment for a hatchback.

Read Next

• What You Need To Know Before Dropping $100,000 On The Razor Sharp Alpine A110

The post Renault’s Megane RS Review: What You Need To Know appeared first on DMARGE Australia.

English watchmaker Bremont have taken on their latest partnership with pride and exceptional watchmaking.

Their latest venture sees a partnership with the Ministry of Defence honouring Her Majesty’s Armed Forces. What this means for watch fans and Bremont is the ability to experience timepieces which wear the signs, symbols and Heraldic Badges of the Royal Navy, British Army and Royal Air Force.

“It is difficult to think of a more significant recognition that has been received by Bremont in the 12 years since we sold our first watch,” said Nick English, who co-founded the Bremont in 2002 with his brother.

“The fact that so many British military personnel from across the three forces have chosen to privately buy bespoke Bremont watches as a means of demonstrating their pride for the regiments, squadrons and ships companies in which they serve has long been extremely humbling to us and we are, of course, immensely honoured to now be an official partner of Her Majesty’s Armed Forces.”

Bremont’s Armed Forces Collection will draw its aesthetic cues from the original ‘Dirty Dozen’ watches, a series of timepieces commissioned for the British Army during WW2 which required strict performance specifications including waterproofing, chronometer regulation, luminous markings and robust construction. Bremont studied these requisites and came up with the pieces you see here.

Bremont Broadsword

Case: 40mm satin and polished two-piece MoD stainless steel
Caseback: Stainless steel engraved with Her Majesty’s Armed Forces Heraldic Badges
Functions: Hour and minute, sub-seconds dial at 6 o’clock, date at 3 o’clock
Dial: Black metal dial with custom mint colour Super-LumiNova indexes
Power reserve: 38 hours
Water resistance: 100m
Strap: Khaki green sailcloth strap

Bremont Arrow

Case: 42mm satin and polished two-piece MoD stainless steel case
Caseback: Stainless steel engraved with Her Majesty’s Armed Forces Heraldic Badges
Functions: Hour, minutes, small seconds counter at 9 o’clock, date at 6 o’clock, chronograph centre sweep seconds hand, 30 minutes counter at 3 o’clock
Dial: Black metal dial with custom mint colour Super-LumiNova indexes
Power reserve: 48 hours
Water resistance: 100m
Strap: RAF blue sailcloth strap

Bremont Argonaut

Case: 42mm satin and polished two-piece MoD stainless steel
Caseback: Stainless steel engraved with Her Majesty’s Armed Forces Heraldic Badges
Functions: Hour, minutes, small seconds counter at 9 o’clock, date at 6 o’clock, chronograph centre sweep seconds hand, 30 minutes counter at 3 o’clock
Dial: Black metal dial with custom mint colour Super-LumiNova indexes
Power reserve: 48 hours
Water resistance: 100m
Strap: RAF blue sailcloth strap

The post Bremont Goes Full Military Spec With A Trio Of Ministry Of Defence Timepieces appeared first on DMARGE Australia.

You’ve heard it all before right? Chicken breast, broccoli, protein shake, repeat.

Well this isn’t that type of muscle-building diet plan. British Men’s Health recently compiled a list of the 23 best foods to eat for muscle building and some of the less familiar ones will surprise you (i.e. freshwater algae).

So rather than going through the protein-rich foods that you probably already know of, we’ve cherry picked some of the lesser known ones that help make the perfect balance of protein, carbs and fats ideal for muscle building. The necessity of getting this balance right lies in the body’s ability to decide what calories from food is burned as fuel, stored as fat or used to build muscle. And it goes without saying that eating this way isn’t the silver bullet to getting swole. Quality workouts paired with a diet and good sleep also plays into the muscle equation.

Soy Beans

Beans, beans the magical fruit, the more you eat the more you…get swole. Nurseries aside, soy beans are a great vegetarian source of protein to help build lean muscle. The legumes pack nine essential amino acids and contain 36g of protein per 100g. They can also be found in other vegan-friendly foods like tofu

Pineapples

Most believe that fruit isn’t great for bodybuilding, but there is one exception. Pineapple is the only fruit that contains bromelein, an enzyme which digests protein. It’s inflammatory properties also helps with post-workout soreness and tenderness.

Greek Yogurt

Greek yogurt contains loads of fast-digesting whey protein and slow-digesting casein protein in the region of 10 grams total per 100g. It’s also a great source of vitamin D which assists the body in absorbing calcium and phosphorus. We need calcium for muscle contractions whilst phosphorus is a building block for the type of energy our bodies use.

Garlic

Believe it. A study published in The Journal of Nutrition showed that garlic increased testosterone and lowered cortisol in rats on a high-protein diet. Cortisol is known to compete with testosterone in muscle cells, so the less stress you have, the better your gains.

Kidney Beans

Less of a direct muscle building food, kidney beans are good for your gut which in turn aids in your body absorbing nutrients, minerals and supplements – the foods that actually create lean muscle. They contain just 8g of protein per 100g but make up for it with 10g of fibre.

Extra Virgin Olive Oil

The go-to favourite of the pantry has some secret muscle-building tricks. Monounsaturated fats found in olive oil stimulate protein production for muscle growth and also prevents tissue breakdown. It also increases insulin sensitivity in muscles, which in turn ensures that the body can make optimal use of glucose, nutrients and amino acids.

Cottage Cheese

The slow-digesting protein known as casein can be found in cottage cheese. It also contains 15g of protein and 85 calories per 100g.

Oysters

Let’s just hit you with the figures. Each oyster contains more than 20g of protein per 100g whilst containing just 5g of fat. When compared to chicken they also have eight times more iron and almost 50 times more zinc – the stuff needed for proper growth and maintenance of the human body.

Quinoa

As one of just a handful of plants that contain the nine essential amino acids to form the building blocks of protein, quinoa also contains fibre, magnesium, B vitamins, calcium, phosphorus, vitamin E, potassium, iron and plenty more of the good stuff.

Freshwater Algae

Don’t go diving into your local watering hole just yet. Spirulina and chlorella are brightly-coloured freshwater algae loaded with heaps of vitamins, minerals and antioxidants, and they’re more nutrient-dense per gram than kale, spinach and broccoli. Protein is the name of the game here with both algaes packing more than 50 percent protein per serve.

Buckwheat

Another great vegan option is buckwheat. This guy packs 13g of protein per 100g serve but it also contains manganese, magnesium, niacin, zinc, phosphorus, folate and vitamin B6. It’s everything the body requires to absorb amino acids from the foods you eat.

And The Best Of The Rest…

The author also noted a few of the more common muscle building foods below.

• Beets
• Whole eggs
• Brocolli
• Salmon
• Turkey breast
• Tuna
• Lean beef
• Pork tenderloin
• Chicken breast

Foods For Building Muscle FAQ

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The post If You Want Bigger Muscles You’ll Need To Eat These Foods appeared first on DMARGE Australia.