What to Eat When by Michael Roizen & Michael Crupain & Ted Spiker

Author:Michael Roizen & Michael Crupain & Ted Spiker
Language: eng
Format: epub
Publisher: National Geographic Society
Published: 2018-12-30T16:00:00+00:00

MVP: Grilled skinless chicken. Most likely, this healthy diet staple is already in your dining rotation. But it’s a must for those who exercise regularly because it’s a form of lean protein that will help you rebuild muscle after your workouts. (Runners, for example, need 50 to 75 percent more protein than non-runners.) In addition, chicken also contains selenium, a trace element that is important for muscle function and may help protect against the damage that can happen during exercise, as well as niacin, a B vitamin that helps suppress the production of triglycerides and lousy cholesterol.6,7 Of course, salmon is also an excellent choice for protein and healthy omega-3 fatty acids.

Key Players: Side dishes of canned black beans (get low-sodium versions and add salt yourself) and a sweet potato. A cup of black beans contains almost 30 percent of your daily value in protein and 60 percent of the daily value for fiber. This will not only help control lousy LDL cholesterol, but also your hunger if exercise leaves you famished. A sweet potato is a great addition because it has a lower glycemic effect than white carbs. Moreover, it’s full of vitamins and minerals that are crucial for muscle function.

Cut From the Team: The daily “I earned it” treat. Even if you do a lot of exercise, your body will not be able to keep up with a steady supply of sugars and refined carbs. There’s an old saying—you can’t out-train a bad diet—and it’s true. Unless you’re exercising at Olympian volumes, diet will always trump training when it comes to the overall effect on your body. Although steady and consistent training will incinerate the occasional “treat,” making a sugary snack a daily habit will ultimately negate the positive effects of exercise.

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