What’s so special about these foods? Here’s the scoop:
• Lean Beef: Beef is often overlooked due to the perception that it’s too high in fat. While this is true for many cuts, there are several that have
little more fat than other popular low fat choices, such as skinless
chicken or turkey.
Beyond the macronutrient content, beef is loaded with all sorts of
things that are conducive to muscle growth. Beef is a source of highly
bioavailable heme iron, creatine, carnitine, carnosine, CLA, B-vitamins,
zinc and selenium. It should be a staple of any anabolic diet.
See the shopping lists in Chapter 3 and Appendix A for more cuts of beef that offer outstanding nutrition without excessive fat.
• Skinless Turkey and Chicken Breasts: Versatility and ease of prepara- tion make these low fat meats the first choice for many bodybuilders. It’s easy to find boneless and skinless poultry, already cut into single serving sizes which can be seasoned and quickly cooked in a variety of ways. Both are excellent sources of high quality protein and provide significant amounts of niacin, vitamin B6 and selenium.
• Cottage Cheese: This is one of the most underrated bodybuilding foods. It’s made by acidification of milk at a pH 4.6, which causes pre- cipitation of the casein proteins. After that, the whey is drained off and the curd is washed repeatedly.
good source of calcium, phosphorous, zinc, folate, riboflavin and vita-
min B6. Cottage cheese can be found in nonfat and low fat (1% milkfat) versions, which are preferable to the higher fat (4%) products.
• Eggs/Egg Whites: Eggs are considered one of nature’s most perfect foods, and they’ve been used as the standard for evaluating the pro- tein quality from other food sources. Although eggs have gotten a bad rap for their cholesterol content, data has shown that dietary cho- lesterol has less impact on serum cholesterol than was previously sup- posed. Most people who eat eggs on a regular basis find deca steroid for sale body-muscles.com they don’t increase their cholesterol levels.
Omega-3 fortified eggs are now available from flaxseed-fed chickens, which provide an additional benefit.
• Whey Protein: Whey protein is fully covered in the supplement section in Chapter 5, so only a summary is needed here.
For even more details, see my articles on whey in the Brinkzone. To read “The Whey It Is”:
To read “The Whey To Weight Loss”:
• Tuna and other fish: They don’t call tuna “chicken of the sea” for noth- ing.
• Oats/Oatmeal: Oats are a good source of both soluble and insoluble fiber, B vitamins (especially thiamin), minerals (e.g., manganese; mag- nesium) and low GI carbs. Oats are one of the few foods that the FDA allows specific health claims to be made for: the soluble beta-glucan fiber in oats has been proven to help reduce serum cholesterol.
Not all oatmeals are created equal, however.
mend that people eat the less processed forms of oatmeal, such as steel-cut/Irish oatmeal, which really sticks to your ribs and supplies a steady blood sugar for hours.
• Whole Grains: Some other good carb choices are whole grains/whole grain products, such as brown rice and 100% whole wheat breads/pas- tas. Much of what can be said for oatmeal raw eggs benefits and harms above can be said for this category. Whole grain foods supply far more fiber, vitamins, and min- erals than their more processed counterparts.
• Fruits and Vegetables: This is often an area of confusion for people. No one can, or should, live on chicken and brown rice alone. Fruits and fibrous vegetables are relatively low in calories, but offer vitamins, minerals, various antioxidants, various phytonutrients, and literally hundreds of other compounds that can prevent cancers, improve im- munity, reduce cholesterol, and benefit athletes and regular people alike. A good rule of thumb is that the more deeply colored fruits and vegetables are the highest in antioxidants and health-promoting com- pounds.