Did
you ever get frustrated going into a nutrition store in search
of the right blend of supplements that will lean you out and
build muscle as well? Well, there’s good news. There are many
foods that you’re already familiar with that can do all these
things and more. No, I’m not talking jello-shots and pizza. I’m
referring to popular, tasty, affordable products that you can
get at any grocery store. Here are my top six and why you need
them in your nutritional plan.
Where’s the beef? It should be on your plate
once a week at least! Beef is rich in iron and zinc, two
important muscle building minerals. Plus, it is a great source
of creatine, a substance that is essential for pumping iron. As
if this isn’t enough, lean fresh cuts of beef are rich in
selenium. Studies have shown that men with low levels of
selenium are as much as five times more likely to develop
prostate cancer.
There’s nothing “fishy” about fresh cold
water salmon. It’s simply up to the gills
in quality protein and Omega-3 fatty acids. In addition to
keeping your cholesterol levels in check, these good fats help
slow protein breakdown after a grueling workout. This is
important, because to build muscle you need to store new protein
faster than your body breaks down the old protein stores.
Yogurt is not just for breakfast. It is a
perfect pre-or-post workout snack because it contains an
excellent combination of protein (to build muscle) and
carbohydrates (the energy you need to pump up). Yogurt also
contains linoleic acid, a special good fat that supposedly makes
your body store less bad fat!
Don’t be an egghead and believe all the bad
press! Eggs are the most perfect protein available. A few eggs a
day will keep you fit and healthy because they are packed with
riboflavin, folate, vitamins B12, B6, D and E and iron,
phosphorus and zinc. And don’t be afraid to eat the yolk because
these are especially rich in B12, a vitamin which breaks down
fats and helps fuel muscle contractions.
Oil up and flex those muscles. Olive oil
could be called the elixir of the gods. The monounsaturated fat
in olive oil acts as a sort of free radical fighting against
muscle breakdown and wasting which comes with overtraining,
illness and other forms of stress. Olive oil is also rich in
Vitamin E, a fabulous antiaging agent all its own. Olive oil and
other monounsaturated fats have been associated with everything
from lower rates of heart disease and colon cancer to reduced
risk of diabetes and osteoporosis.
A couple of handfuls of almonds a day won’t
make you nutty or fat. They make a perfect, handy snack at any
time. Almonds are rich in Vitamin E, a perfect anti-oxidant that
will help workout recovery. This vitamin, when consumed in foods
like almonds, eggs, and leafy vegetables has been shown to lower
the risk of Alzheimer’s disease in men. Don’t forget it!
TOM BONANTI IS A CERTIFIED PERSONAL TRAINER AND OWNER OF
PUMP’N INC GYM AT 1271 NE 9TH AVENUE FORT LAUDERDALE, FL
33304, www.pumpnincgym.com.
Did
you ever get frustrated going into a nutrition store in search
of the right blend of supplements that will lean you out and
build muscle as well? Well, there’s good news. There are many
foods that you’re already familiar with that can do all these
things and more. No, I’m not talking jello-shots and pizza. I’m
referring to popular, tasty, affordable products that you can
get at any grocery store. Here are my top six and why you need
them in your nutritional plan.