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14 New Muscle Foods
February 11, 2015
Bok Choy
Like broccoli, this leafy vegetable has a crunch—and less than half the calories and carbohydrates of its cruciferous cousin. Separate, wash, and dry the leaves of one head of baby bok choy. Heat a tablespoon of olive oil on medium high. Saute the leaves with a thinly sliced garlic clove for about 5 minutes or until tender.
Shrimp
Three ounces—about 12 large shrimp—has almost 18 grams (g) of protein.
Persimmon
This sweet Asian fruit is a better source of vitamin C than your average apple. The most common persimmons are always deep orange and should be very soft when ripe. To eat one, cut it in half and spoon out the goods. Served chilled, it's a tasty dessert
Oysters, Clams, Mussels
Three ounces of oysters will net you 11 g of protein, while the same amount of clams or mussels has nearly double that.
Quinoa
That's "keen-wah." Think of this South American grain as rice with a turbocharger. It has more protein than any other grain (22 g per cup). You can find it at health-food stores and many upscale grocery stores.
Goat
Pound for pound, goat has less than half the calories of porterhouse steak, and a few more grams of protein. Try it barbecued kebab-style, finished with a squeeze of lemon and some chopped rosemary. Or slow-roast a bone-in cut for a hearty winter meal. No goat at your market? Try thymeforgoat.com.
Couscous
Pasta is not the only energy food. Couscous is easy to cook—all you need is water, a microwave, and about 2 minutes.
Sloppy Joes
Beef has a higher creatine content than any other food. Try making it with Manwich Original Sauce. Dodging fatty toppings will save you nearly 20 g fat, says Cynthia Sass, M.P.H., R.D., a spokeswoman for the American Dietetic Association
Portobello Mushrooms
"They're a great way to serve stuff. Just fill the cap with some diced chicken, pour in tomato sauce, and bake it for 10 minutes," says Vinny Steinman, a chef in San Diego. "It's a plate you can eat." And one with 1.5 g fiber and 2 g protein.
Buckwheat
Buckwheat may have more disease-fighting antioxidants than oats, barley, or wheat germ, according to a 2008 Turkish study. For two new ways to start your day, try Bob's Red Mill buckwheat pancake mix ($4 for 26 ounces) or organic creamy buckwheat cereal ($5 for 18 ounces). bobsredmill.com
Prunes
Okay. Laugh. But they have high levels of antioxidants, and damaging oxidative stress is often a result of heavy exercise, says Janet Walberg Rankin, Ph.D., a professor of human nutrition at Virginia Tech. So eat up, and help your body recover faster.
"Fried" Chicken
Chicken breasts are expert protein-delivery systems. You're also sick of them. So try this fake-out tactic. "Dip the breast in a beaten egg and roll it in a mixture of crushed cornflakes, salt, pepper, and poultry seasoning. Bake at 350°F for 20 minutes, or until golden brown," advises Katherine Tallmadge, R.D., author of Diet Simple.
Edam Cheese
This Dutch cheese is semifirm, unlike the semisoft Muenster, and has more protein, fewer calories, and a richer, nuttier flavor. Cube the Edam and eat it with a fresh pear. Better yet, try it in a grilled-cheese sandwich with apple slices and stone-ground mustard.
Baked Beans
"A half cup serves up 6 g each of protein and filling dietary fiber," says Sass. Avoid extra saturated fat by choosing vegetarian baked beans.
http://www.menshealth.com/nutrition/new-muscle-foods
February 11, 2015
Bok Choy
Like broccoli, this leafy vegetable has a crunch—and less than half the calories and carbohydrates of its cruciferous cousin. Separate, wash, and dry the leaves of one head of baby bok choy. Heat a tablespoon of olive oil on medium high. Saute the leaves with a thinly sliced garlic clove for about 5 minutes or until tender.
Shrimp
Three ounces—about 12 large shrimp—has almost 18 grams (g) of protein.
Persimmon
This sweet Asian fruit is a better source of vitamin C than your average apple. The most common persimmons are always deep orange and should be very soft when ripe. To eat one, cut it in half and spoon out the goods. Served chilled, it's a tasty dessert
Oysters, Clams, Mussels
Three ounces of oysters will net you 11 g of protein, while the same amount of clams or mussels has nearly double that.
Quinoa
That's "keen-wah." Think of this South American grain as rice with a turbocharger. It has more protein than any other grain (22 g per cup). You can find it at health-food stores and many upscale grocery stores.
Goat
Pound for pound, goat has less than half the calories of porterhouse steak, and a few more grams of protein. Try it barbecued kebab-style, finished with a squeeze of lemon and some chopped rosemary. Or slow-roast a bone-in cut for a hearty winter meal. No goat at your market? Try thymeforgoat.com.
Couscous
Pasta is not the only energy food. Couscous is easy to cook—all you need is water, a microwave, and about 2 minutes.
Sloppy Joes
Beef has a higher creatine content than any other food. Try making it with Manwich Original Sauce. Dodging fatty toppings will save you nearly 20 g fat, says Cynthia Sass, M.P.H., R.D., a spokeswoman for the American Dietetic Association
Portobello Mushrooms
"They're a great way to serve stuff. Just fill the cap with some diced chicken, pour in tomato sauce, and bake it for 10 minutes," says Vinny Steinman, a chef in San Diego. "It's a plate you can eat." And one with 1.5 g fiber and 2 g protein.
Buckwheat
Buckwheat may have more disease-fighting antioxidants than oats, barley, or wheat germ, according to a 2008 Turkish study. For two new ways to start your day, try Bob's Red Mill buckwheat pancake mix ($4 for 26 ounces) or organic creamy buckwheat cereal ($5 for 18 ounces). bobsredmill.com
Prunes
Okay. Laugh. But they have high levels of antioxidants, and damaging oxidative stress is often a result of heavy exercise, says Janet Walberg Rankin, Ph.D., a professor of human nutrition at Virginia Tech. So eat up, and help your body recover faster.
"Fried" Chicken
Chicken breasts are expert protein-delivery systems. You're also sick of them. So try this fake-out tactic. "Dip the breast in a beaten egg and roll it in a mixture of crushed cornflakes, salt, pepper, and poultry seasoning. Bake at 350°F for 20 minutes, or until golden brown," advises Katherine Tallmadge, R.D., author of Diet Simple.
Edam Cheese
This Dutch cheese is semifirm, unlike the semisoft Muenster, and has more protein, fewer calories, and a richer, nuttier flavor. Cube the Edam and eat it with a fresh pear. Better yet, try it in a grilled-cheese sandwich with apple slices and stone-ground mustard.
Baked Beans
"A half cup serves up 6 g each of protein and filling dietary fiber," says Sass. Avoid extra saturated fat by choosing vegetarian baked beans.
http://www.menshealth.com/nutrition/new-muscle-foods