T
hese foods should be the staple of any dietary program.
Whether you are looking to build muscle or trim fat, include these 5 power
foods in your diet and you will fast-track towards your goals. You may see
improvements when you exercise without proper nutrition, but if you get both of
these forces working together, you’ll be unstoppable.
Of course, variety is important in your diet to avoid
relapse and boring food, but these are the foods that you absolutely can’t go
wrong with consuming.
1.
Oatmeal
We’ve said it before; oatmeal is the single most important
source of starchy, complex carbohydrates for a fat loss program. Check out the
nutrition program for any bodybuilder or fitness competitor and it will show a
consistent source of oatmeal in their diets. Oatmeal is a complex carb, meaning that it digests slowly, and leads to a smaller
spike in blood sugar. A smaller spike in blood sugar means you will avoid
crashing later, and will feel energized throughout your day.
We recommend rolled oats that are all natural and have no
artificial flavours or sweeteners. Avoid oatmeal you get in packets, and opt
for bulk bags of a couple pounds or kilos. Trust us, you’ll go through them
fast.
Half a cup (about 40 g) of oats mixed with a cup of water
and microwaved for 1.5 minutes in the microwave = a healthy breakfast.
Depending on the variety of oats you purchase, the breakdown of this half cup
is about 3 grams of fat, 27 grams of carbs and 5 grams of protein. Top with
cinnamon and natural applesauce or fresh fruit and you have a DELICIOUS healthy
breakfast. To further increase the protein, add a scoop of vanilla protein
powder and you’re laughing.
2.
Chicken or Turkey Breast
Two birds, chicken and turkey, are extremely popular among
professional athletes for a simple reason; they contain high volumes of high
quality protein, with low fat. This is especially true in chicken or turkey
breast, which are lower in fat and calories than thighs and wings. Remove the
skin and broil, grill, or roast chicken to your heart’s content.
Processed “lunch meat” versions of chicken or turkey breast
are loaded with sodium, other preservatives and binding agents and are FAR inferior
to whole chicken breasts. Although fine in moderation, try to stick to the real
bird, and not meats that are squeezed out of a tube.
How delicious does this look?
3.
Egg and Egg Whites
Eggs are another incredible, and tasty, source of high
quality protein. The issue that many people have with whole eggs is that the
yolk contains all of the fat, cholesterol, and high calorie content while egg
whites contain zero fat, zero cholesterol, and about the same amount of
protein. Simply put, you lose the biological value of eggs when you remove the
yolks. They contain high amounts of vitamin B12, which is necessary for fat
breakdown and muscle contraction. They also contain other vitamins and minerals
that are crucial to living healthy. They are also not going to increase your
risk of heart attack, as there is growing evidence to dispel the myth that egg
yolks cause higher cholesterol.
However, we still recommend that you only eat about 1 whole
egg for every 2 egg whites, especially if you’re trying to shed some pounds.
This way, you get the best of both. Eat eggs often, any way you want!
4.
Green fibrous vegetables
Contrary to “starchy” carbs, such as oatmeal and brown rice,
green vegetables are a solid source of low-density fibrous carbs. Low-density
means that the number of calories in each portion of green vegetables (broccoli,
green beans, lettuce, asparagus, etc.) is extremely low, making it nearly
impossible to eat too much of them. Although you may dial down the amount of
starchy carbohydrates in your diet when you are trying to lose weight, green
vegetables do not need to be decreased. They are fibrous, making you feel full,
and contain a plethora of vitamins that will have very positive effects on your
overall health. Eat these as often as you need. Try them steamed instead of
boiled to preserve a lot of the vitamins and minerals!
5.
Fish and shellfish
Another popular source of protein for athletes is fish
(salmon, tuna, etc.) and shellfish (shrimp, crab, etc.). If you’re seeking
variety in protein types, this is the category to explore different tastes and
dishes.
Among the fish, salmon is one of the best because of high
quality protein and omega-3 fatty acids. Omega-3’s help decrease muscle protein
breakdown during your workout, which improves recovery. They can also reduce
your risk of heart disease and diabetes.
In the shellfish category, pound for pound, shrimp are one
of the best sources of protein, and can be prepared in an alarming variety of
ways. Experiment with fish and shellfish and satisfy your hunger while watching
the fat melt off your body.
