Almonds: Are cholesterol-free and low in saturated fat. Research has even shown that they can help maintain healthy cholesterol levels. Almonds are also an excellent source of vitamin E, and a good source of fiber, and other key vitamins and minerals. Plus, a one-ounce serving, which is approximately 23 almonds, has 13 grams of unsaturated fats - the good kind of fat. Almonds are also the nut with the highest content of protein, fiber, calcium, vitamin E, riboflavin, and niacin. Almonds can be added to oatmeal, salads or even eaten on their own as a snack.
Eggs: Considered to be nature's perfect protein, because they provide all nine essential amino acids and thus have a high biological value. One large egg contains just 70 calories and 6 g of protein! They are also nutrient dense, loaded in vitamins, minerals and even antioxidants. Eggs contain lutein and zeaxanthin, which are antioxidants that can help maintain eye health. They also contain choline, an essential nutrient that has been shown to play a role in brain development and function.
Lean Red Meat: Beef is an excellent source of the essential muscle building minerals iron and zinc. They are also the best food source of creatine providing ~2 g for every 16 oz of meat. Choose only lean cuts such as eye of round.
Leafy Green Vegetables: Add 1 cup of leafy green vegetables to any meal 2 - 3 times per day. Leafy greens are typically low in calories, high in dietary fiber, vitamin C, folic acid, iron and calcium, and very high in phytochemicals such as lutein and carotenoids. Add them to salads, egg white omelets, or even tomato sauce.
Tomatoes: Studies have shown that a diet rich in lycopene, the antioxidant found in tomatoes can help decrease the risk of certain cancers, as well as reduce the risk of heart disease. Fit tomatoes into your nutrition plan by using tomato salsa as a condiment, or even cherry tomatoes to your salad.
Oatmeal: This super food is usually a stable of most bodybuilder's nutrition plans, simply because it is high in soluble fiber, causing it to be digested slowly, keeping energy and blood glucose levels sustained for hours! Oatmeal has even been recognized for its ability to reduce the risk of heart disease, when combined with a low fat diet, primarily due to its content of beta-glucan. Just 1/2 cup of oats can deliver 150 kcal, 25 g of carbohydrates and 4 g of fiber!
Whey Protein: The ultimate protein, in terms of quality and bioavailability. Whey has the highest proportion of branched chain amino acids or BCAA's including isoleucine, leucine, and valine, which are critical for driving protein synthesis and building muscle tissue. Whey is an extremely fast digesting protein and highly soluble, making it great for after a workout to restore protein synthesis. In fact, studies have shown that whey protein can stimulate muscle anabolism post-workout. Whey protein can be used as a source of protein for a quick meal or can be added to almost any food to supplement your protein needs.
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