• 9 Foods For Every Diet

      By Jay Cardiello

      If you're living a fit lifestyle, include these foods in your diet for the best gains.


      This power-packed snack is a great source of both casein and whey protein. For newcomers to the world of fitness, whey protein is not only a staple protein source for bodybuilders, but it's also a key player in building muscle and burning fat. Casein on the other hand is a slower digesting protein protein, which makes cottage cheese the optimal bedtime choice to help keep your body in an anabolic stage overnight.


      Besides being packed with protein, essential fatty acids, vitamins, minerals and dietary fiber. Peanut butter is the muscle-building food that is also known to help support the repair of muscles after injury. It makes an ideal addition to your post-workout shake.


      When it comes to getting lean and packing on the muscle, salmon swims far ahead of its competitors. The fish is extremely high in protein—the typical can of salmon can have up to 30 grams of protein. Another plus that will get you hooked (no pun intended) is that the fats found in salmon are healthier compared to other protein counterparts, chicken and beef.


      Can we say any more about this bodybuilding bird that has become a gym rat's best friend? Chicken has a good protein-to-fat ratio—the typical 6 oz. chicken breast is approximately 200 calories, 40 grams of protein and only two grams of fat. It's one of the most versatile foods for salads, wraps, sandwiches or even on it's own. Whatever your fitness goal, this bird has got you covered.


      These quick and easy treats are staples to the any fitness meal regimen. They are loaded with approximately 5 to 6 grams of protein at the very low cost of only 60 calories per medium-sized egg. It's also important to note that eggs are high in BCAAs, which aids in muscular growth and development. Be sure to include a few of these in your daily dietary arsenal.


      Fish on a budget! Tuna is a perfect food for those of us who want to bulk up our bodies without leaning out our wallets. One can of this budget delicacy contains approximately 41 grams of protein and just 5 grams of fat, all while only costing about $2.50 for a can. However, limit yourself to one can per week due to mercury content.


      Muscle is built outside of the gym and ample recovery is critical. What you do in the gym is destroying muscle and with proper nutrition and rest you'll be able you to complete your gains. After a workout session you have approximately 30 minutes to help replenish lost glycogen stores, replace energy nutrients and preserve lean muscle tissue. Most brands of chocolate milk supply around 20 to 25 grams of carbohydrates and between 8 and 11 grams of protein (per 8 oz.), which makes for an optimal post-workout replenishment choice. Another key selling point to chocolate milk is that it comes from cow’s milk, which contains about 80% casein protein and 20% whey protein. Whey protein amino acids are immediately shoveled right into the muscles and casein protein amino acids are digested slowly over time.


      Broccoli has more vitamin C than an orange and contains high amounts of antioxidants that will help to repair your muscles and bulk up your immune system. It also contains phytochemicals which have anti-estrogen properties that help lower estrogen levels, increase testosterone and help fight off body fat storage.


      Beef is a tried and true go-to among those looking to add size to their frame, while simultaneously staying lean. Approximately 100 grams of beef contains 30 grams of high quality protein and is a strong source of creatine and L-carnitine, which have both been shown to boost cardiovascular health and aid in muscle growth. You wonder why gym goer's have been coined "meatheads." But before you run to your local butcher, take these quick tips: Always ask to have your meat wrapped in paper as opposed to plastic and opt for the leanest cuts such as top round and flank steak.

      Source: http://www.mensfitness.com/nutrition...-in-every-diet
      Comments 10 Comments
      1. alexoc949's Avatar
        alexoc949 -
        tuna 2.50 a can? Jay, do you even eat tuna and/or ever shopped for tuna? one can per week, mercury poisoning.. crock of ****
      1. Spaniard's Avatar
        Spaniard -
        He's referring to the big cans, not the 89¢ ones...
      1. feather319's Avatar
        feather319 -
        I don't care for the chocolate milk post. Chocolate milk is full of high fructose corn syrup. Just watch the video the bitter truth by Robert Lustig. Replace the peanut butter with almond butter and throw some sweet potato in there!
      1. Torobestia's Avatar
        Torobestia -
        I dont think cottage cheese is *necessary* either, although for me it absolutely is since I hate chicken and eat so little chicken. Thus cottage cheese provides a different source of protein that I very much enjoy. I'd like bananas in this list ... could replace chocolate milk, which DEFINITELY doesn't belong on a top 6 food items list for everyone (nor a top 25, dont know what planet he comes from).
      1. fightbackhxc's Avatar
        fightbackhxc -
        Originally Posted by feather319 View Post
        I don't care for the chocolate milk post. Chocolate milk is full of high fructose corn syrup. Just watch the video the bitter truth by Robert Lustig. Replace the peanut butter with almond butter and throw some sweet potato in there!
        Agreed dairy in general for you is fairly unhealthy unless its organic and or raw
      1. ScAR's Avatar
        ScAR -
        Some good points were made in this article, however, the fat content wasn't mentioned for chocolate milk which happens to be to high to make this a significant choice over any other protein and carb source. Also the one can of tuna a week comment was prob. a typo or mistake. Mercury content, I have been eating 9-12 large cans of Tuna a week as well as other seafood that is higher in mercury than tuna for years and am perfectly healthy.
      1. Jordinator's Avatar
        Jordinator -
        Worst article I've seen yet. Woot!
      1. ozarkaBRAND's Avatar
        ozarkaBRAND -
        Yep. This article is full of broscience arguments and mediocre-at-best recommendations.
      1. SXIPro's Avatar
        SXIPro -
        I'd toss the chocolate milk and substitute a warm, gooey chocolate brownie and a glass of whole milk. Now THAT's a top 10 food combo, right there.
      1. Spaniard's Avatar
        Spaniard -
        Forego all of that, cake dudes, cake. A whole one.
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