By: Matthew Kadey,MS,RD
Eating the right foods to feed your muscles and fuel your physical endeavors can be compared to an expert-level Sudoku puzzle: confusing and frustrating, and you don't want to meet the guy who's good at it. In reality,designing a meal plan that'll help you acheive your fitness goals is as simple as buying theses 21 foods and constantly replenishing them. These choices are heavy on antioxidents,fiber,healthy fats,protein and slow-burning carbs,and light on chemicals,emty calories,sugar and trans fat. Bottom line: If you were stuck on a desert island with these foods and a barbell,you'd hit all your training goals before winter.
1.) Greek Yogurt
This stuff has a wealth of gut-friendly probiotic bacteria and calcium, which helps burn fat,and it contains almost twice the protein than regualr yogurt. A caveat: Check sugar content,as some Greek yogurts can be overloaded with the sweet stuff. Plain is always best.
(8oz. 2% Greek Yogurt: 150 calories,20g protein,6g carbs,4g fat,3g sat fat, 0g fiber)
2.) Beans (Buy in Bulk):
Besides being ridiculously cheap,beans are one of nature's nutritional all-stars. They deliver a monster dose of fat-obliterating fiber plus folate,iron,magnesium,zinc(which raises testosterone levels)and healthy amount of protein. Add your favorite variety to chili,salad and soup.
(1 cup black beans:227 calories,15g protein,41g carbs,1g fat,0g sat fat,15g fiber)
3.) Blueberries ( Just as good frozen):
The blueberry's ascension to nutritional sainthood is well-deserved. Research reports that its potent antioxidant anthocyanin helps banish belly fat and shields the brain from oxidative damage. Add wild blue berries wherever you can for the biggest antioxidant puch.
(1 cup: 84 calories,1 g protein,21g carbs,0g fat,0g sat fat,4g fiber)
4.) Broccoli (Just as good frozen):
This nutrtional overachiever is chock-full of fat-bursting fiber,folate,and viamins C and K. Broccoli also contains the antioxidant sulforaphane,which helps fight cancer. This cruciferous vegetable may reduce excess estrogen levels in body and,in turn, prevent fat storage.
(1 cup: 31 calories,3g protein,6g carbs,0g fat,0 g sat fat,2g fiber)
5.) Canned Salmon:
Packed with protein and exceptionally convient,canned salmon is a better source of calcium,omega-3 fatty acids and vitamin D than tuna. Research suggests the healthy fats fight belly bulge by improving insulin sensitivity and reducing fat storage while ramping up fat oxidation. Use canned salmon in sandwiches and mix into salads.
(4oz. pink salmon: 152 calories,24g protein,0g carbs,4g fat,1g sat fat,0g fiber)
6.) Chicken (Buy organic):
The protein quality of ultraversatile chicken ranks up there with other heavyweights such as beef,eggs and fish because it's easily synthesized to repair muscle tissue and help grow. As a bonus,poultry is rich in niacin, a B vitamin essential for the conversion of carbohydrate,fat and protein into usable energy.
(6oz chicken breast: 186 calories,36g protein,0g carbs,2g fat,1g sat fat,og fiber)
7.) Dark Chocolate:
A small amount of dietary cheating can prevent a fast and furious
slide into gluttony. dark chocolate is as good a cheat food as you can find because of its polyphenol antoxidants,which reduce the risk of heart disease abd stroke. Chocolate is calorically dense, so limit yourself to 1-2 ounces a day,and make sure your bar of choice contains at least 60% cocoa for more polyphenols and less sugar.
(1oz:162 calories,2g protein,15g carbs,11g fat,6g sat fat,2g fiber)
8.) Eggs:
Think of eggs -yolk and all- as a body-building MVP that delivers vital nutrients such as vitamins A,B12 and D,selenium and easily absorbed protein in few calories. The protein in eggs may reduce blood pressure and protect against cardiovascular disease,according to Canadian research published in 2009. What's more,eating eggs at breakfast can satisfy your hunger and prevent overeating later.
(1 large egg: 71 calories,6g protein,0g carbs,5g fat,2g sat fat,0g fiber)
9.) Grass Fed Beef:
This protein-packed treat possesses more fat-bursting conjugated linoleic acid,anti-inflamatory omega-3 fatty acids and vitamin E than its corn-fed brethren. Plus,it tastes like beef should. Look for the words "loin" and "round," which are the leanest cuts. Bison is another stellar redmeat pick.
(6oz tenderloin: 258 calories,36g protein,0g carbs,12g fat,6g sat fat,0g fiber)
10.) Quinoa:
This whole-grain powerfood of the Incas contains muscle-building essential amino acids -very rare amoung grains- and plenty of fiber,iron and magnesium an often under consumed mineral that helps control blood sugar levels . Plus,quinoa cooks twice as fast as brown rice.
(1 cup: 222 calories,8g protein,39g carbs,4g fat,0g sat fat,5g fiber)
11.) Shrimp (Buy Frozen):
These crustaceans possess an unbeatable protein-to-fat ratio,plus they're an excellent source of the antioxidant selenium and are one of the few food sources of vitamin D, a vital nutrient in which many active guys are deficient. Keep a bag of precooked frozen shrimp on hand to thaw and toss into pasta,salad and soup.
(16 large shrimp: 120 calories,24g protein,0g carb,1g fat,0g sat fat,0g fiber)
12.) Whey Protein (Buy in Bulk):
The fast-digesting branched chain amino acids in whey are just what a body needs after a tough workout to buld shirt-stretching muscle. Data from the University of Connecticit (Storrs) show that the protein peptides in whey can stimulate blood flow,which could increase nutrient delivery to muscles and improve heart health.
(1 scoop vanilla: 120 calories,23g protein,23g carbs,2g fat,1g sat fat,0g fiber)
13.) Red Bell Pepper:
In the vegetable world,red bell peppers are the vitamin C heavyweight champ. Besides acting as a powerful antioxidant,vitamin C helps produce carnitine, a compound required for fat oxidation. Bell peppers also contain lycopene, an antioxdant that protects against prostate cancer. Roasted (jarred) red peppers are just as nutritious as fresh.
(1 cup: 46 calories,1g protein,9g carbs,0g fat,0g sat fat,3g fiber)
14.) Low-Fat Cotage Cheese:
The protein in cottege cheese is predominantly casein,which is slow-digesting and provides muscle with a steady supply of amino acids. This makes cottage cheese ideal before bed to minimize catabolism during the night. To keep fat calories in lin opt for 1% milkfat.
(1 cup: 163 calories,28g protein,6g carbs,2g fat,1g sat fat,0g fiber)
15.) Potatoes (Buy Organic):
Despite what you hear,white potatoes aren't just a source of belt-expanding calories. Postworkout,nosh on one to spike levels of the anabolic hormone insulin,which drives amino acids,carbs and creatine into muscle cells to replace spent energy stores,and stimulate muscle repair and growth. Spuds also harbor fat-bursting fiber,blood pressure lowering potassium,iron for energy and vitamin C,which help encourage muscle recovery.
(1 large potatoe: 278 calories,7g protein,63g carbs,0g fat,0g sat fat,7g fiber)
16.) Plain Oats:
This slow-digesting breakfast favorite promotes fat-burning duing exercise and squashes cravings. What's more,it contains the soulable fiber beta-glucan,which keeps blood-sugar and cholesterol levels in check. If you have ample tie,opt for less-processed steel-cut oats,which digest even slower,and have more antioxidants and fiber.
(1/2 cup dry" 154 calories,6g protein,28g carbs,3g fat,1g sat fat,4g fiber)
17.) Sprouted Bread (Keep Refrigerated):
Made from sprouted whole grains and legumes,sprouted bread has more protein than any other. The sprouting process also pumps up the dietary fiber,minerals and vitamins,and gives it a nutty flavor. Furthermore,each slice is lower than other breads on the glycemic index,a measure of how fast foods spike blood sugar. This reduces the potential for fat storage and provides a steadier supply of energy to power you through the day.
(2 slices: 160 calories,10g protein,28g carbs,1g fat,0g sat fat,6g fiber)
18.) Spinach (Just as good Frozen):
This leafy green veggie contains beta-ecdysterone,a phytochemical that has anabolic properties. Spinach is also crammed with immune boosting vitamins A and K,which strengthens bones .
(2 cups raw: 14 calories,2g protein,2g carbs,0g fat,og sat fat,2g fiber)
19.) Apples:
Quercetin,the flavonoid antioxidant found in apples,has anti-inflammatory properties that can improve exercise endurance and health. Researchers from the University of South Carolina (Columbia) found that quercetin may protect those who exercise hard from the flu by boosting their immune systems.
(1 medium apple: 95 calories,0g protein,25g carbs,0g fat,0g sat fat,4g fiber)
20.) Extra-Virgin Olive Oil:
Olive oil is rich in heart-healthy monounsaturated fat as well as oleocanthal,apolyphenol compound that behaves like a natural anti-inflammatory to help soothe gym-worn muscles. Austrlin scientist found that heat reduces oleocanthal's effectiveness,so keep extra-virgin olive oil out of the saute pan;instead,use it on salad and potatoes.
(1 Tbsp: 119 calories,0g protein,0g carbs,14g fat,2g sat fat,0g fiber)
21.) Walnuts (Buy in Bulk):
Walnuts contain more fat-burning omega-3 fats than any other nut,and research continues to show that those who eat them regulary more easily win he war on flab. Harvard University (Cambridge,Massachusetts) scientist recently found that diets rich in walnuts could slash cholesterol levels. Thet can be frozen and stored for periods of time.
(1 oz: 185 calories,4g protein,4g carbs,18g fat,2g sat fat,2g fiber)
(Source-Muscle&Fitness Magazine-May 2010 Edtion-Pages108-116)
