Bodybuilding Nutrition After 40
By ERIC BROSER Iron Man Magazine
My diet and nutrition is one of the main reasons that, even in my 40s, I have been able to improve my physique.
Q: I’ve been reading your articles at IronManMagazine.com and get so much out of them. I decided to look you up on Facebook and came across your profile. I have to say that I have trouble believing not only that you are life-time drug-free but also that you are 43 years old! My wife thought you were younger than I am, and I’m 32. Please give me a shopping list of what you eat every day; I want to eat the same things.
A: First, thanks for the compliments and looking me up on Facebook (did you send me a friend request?). While I cannot guarantee that eating the same foods will make you look just like me, I can say that my attention to diet and nutrition is certainly one of the main reasons that, even in my 40s, I have been able to improve my physique. In fact, as the years go by, I find myself eating better and better while also making sure to include a greater variety of healthful foods in my plan. Here’s my basic shopping list:
Proteins: liquid egg whites, chicken breast, turkey breast, fish (tilapia, mahimahi, orange roughy), 99 percent fat-free red meat, whey and casein powders. I get the meat from a unique company called www.SkinnyBeef.com—and IM readers can type COACH in the coupon code for 10 percent off.
Starchy carbohydrates: gluten-free oatmeal, quinoa, brown rice, Ezekiel bread, sweet potatoes
Vegetables: asparagus, broccoli, green beans, spinach, lettuce
Healthful fats: almonds, almond butter, walnuts, olive oil, fish oil
I should add that I generally eat six meals per day, with a set amount of protein at each meal, and either a starchy carbohydrate or a vegetable and a healthful fat—but never both starchy carbs and fats at the same meal. I also try and use different sources of proteins, carbs, vegetables and/or fats at each meal for the best daily nutritional profile.