Lean Beef
If you keep it lean,
there’s no reason to be scared of red meat. It’s one of the best sources
of iron and zinc, plus the saturated fat acts as a precursor to testosterone production.
Egg
You can eat them whole with confidence, as most of the popular cholesterol concerns regarding eggs
are overblown. Most importantly, you’ll get six to seven grams of
protein in every large egg. Another reason to eat the yolk:
Chicken Breast
It's the most widely
consumed bodybuilding staple—high in protein, very low in fat, with a
million ways to prepare it. But chicken breast also increases carnosine
concentration, which improves exercise performance.It contains
nine essential amino asid.Fish Tilapia, cod, and salmon are all great choices for a low-fat, high-protein whole food, though I personally prefer tilapia because it’s so hard to screw up. Hit it with the lemon pepper and stick it in the oven at 375° for 30 minutes. Done.
Almonds
A small handful always
satisfies my hunger. Also, studies have shown that eating 1.5 ounces of
most nuts can reduce LDL (bad) cholesterol and lower your risk of heart
disease.
Oatmeal
This is the ultimate bodybuilding carb, a delicious, slow digesting breakfast that’ll give you a ton of energy for a tough ennergy session
You can’t go wrong with either steel-cut or rolled oats. Try mixing dry
rolled oats with cinnamon for a surprisingly tasty snack.
Fish Oil
Fish oil
has been shown to improve virtually every aspect of cardiac health from
blood pressure to risk of heart failure. Its anti-inflammatory
properties make it key for joint health.
Multivitamin
As insurance policies go, it doesn’t get easier or cheaper than taking a multi-vitamin.
You might eat a perfectly balanced diet, but the only way to be certain
you’re not missing any key nutrients is to take one of these.
Broccoli
Another “free” food loaded
with fiber, broccoli contains a compound called sulforaphane, which
blocks enzymes that cause joint decay.
Garlic/Lemon Pepper Seasoning
Garlic is a potent
antioxidant shown to help prevent heart attack and stroke. Use garlic or
lemon pepper to spice anything up. Canadian researchers showed that
lemon pepper contains antioxidants, too. This or any other no-carb
seasoning can make fish and chicken a lot more interesting
Cucumber
Considering cucumber a “free” food, meaning
it’s pretty much impossible to eat too much of it. Cucumber has a high
water content, and goes with anything, making it an ideal stomach
filler. But it’s also loaded with antioxidants, and helps clear chemical
toxins from the body.
Asparagus
A great source of several B vitamins, asparagus includes a type of soluble fiber that works as a prebiotic, which stimulates the growth of healthy stomach bacteria.g it’s pretty much impossible to eat too much of it.
Cucumber has a high water content, and goes with anything, making it an
ideal stomach filler. But it’s also loaded with antioxidants, and helps
clear chemical toxins from the body.m&f...
